Soh Ryan Hyrox Result

Overall Performance

Ryan Soh delivered a commendable performance, finishing with an overall time of 02:05:38, placing him in the top 62% of all athletes and top 59% within his age group at the 2024 Singapore National Stadium HYROX race. His total running time of 00:59:53 was 01:43 faster than average, indicating a strong runner profile. However, the splits indicate a potential pacing issue, with Ryan starting relatively slower in the initial running segments and then showing significant speed in the middle segments. This suggests that Ryan might have conserved energy early on, which helped him excel in the mid-race running segments.

Segments to Improve

• Roxzone: Ryan spent 14:14 in the Roxzone, 02:57 slower than average. This suggests the need for improved race transitions. Focus on transition drills, such as quickly moving from one exercise to another without extended breaks. Practice transitions during training by setting up stations and moving between them quickly.
• Wall Balls: Completing this segment in 12:33, Ryan was 01:48 slower than average. To improve, focus on technique refinement and strength endurance. Incorporate exercises like weighted squats and wall ball throws with emphasis on form and consistency under fatigue.
• Running 7: This segment took 10:11, significantly slower than average. This indicates fatigue might have set in. To address this, engage in compromised running drills where running follows other high-intensity exercises, helping adapt to running under fatigue.
• Sled Push and Pull: While the Sled Push was 14 seconds slower than average, the Sled Pull was faster. Focus on lower body strength and core stability with exercises like sled pushes/pulls in varied weights and core strengthening routines.
• Farmers Carry: Time here was 17 seconds slower. To improve grip strength and endurance, incorporate heavy carries and grip strength exercises such as farmer's walks with varying weights and distances.

Race Strategies

• Pacing Strategy: Consider starting the race at a slightly faster pace in the initial running segments to avoid time lost compared to competitors. Implement negative split training runs to practice starting strong and finishing stronger.
• Energy Management: Focus on conserving energy during strength-based exercises to maintain running speed. This can be achieved by practicing breathing techniques and maintaining steady exertion without overexerting.
• Transition Efficiency: Work on minimizing time spent in the Roxzone by rehearsing quick transitions between exercises during training. This can be achieved through timed circuit training that mimics race conditions.
• Compromised Running Adaptation: Incorporate compromised running drills into the training regime to simulate race fatigue. For example, perform high-rep wall balls or burpees, then immediately transition to a run.