Suprapto Irza Performance Analysis

Overall Performance

Irza Suprapto finished in the top 48% of overall competitors and in the top 50% of his age group at the 2024 Singapore National Stadium HYROX event. His overall time was 01:50:54, which indicates a commendable performance, especially considering his stellar performance in the Burpees Broad Jump and Sandbag Lunges segments. However, his total running time was 00:54:41, which was 13 seconds slower than the average, indicating an area that needs improvement. He started out slightly slower in the first running segment but improved his pace in subsequent runs, showcasing a strong capacity for pacing adjustment. His performance suggests a hybrid profile with a tilt towards strength events, as evidenced by his exceptional times in the Burpees Broad Jump and Sandbag Lunges. This suggests that improving his running efficiency and transition times would yield significant overall performance gains.

Segments to Improve

• Roxzone

  Irza spent 3 minutes and 20 seconds longer than average in the roxzone, suggesting a need to improve transition efficiency. To reduce this time, practice transition drills that simulate race conditions to quicken gear changes and reduce rest time. Incorporating plyometric exercises like box jumps could also improve his explosive power, aiding faster transitions.

• Running (Total and Specific Segments)

  Irza's total running time was slower than average. To enhance his running capability, he should incorporate interval training and tempo runs into his routine. For example, 400m repeats at a slightly faster pace than his race pace can improve speed and endurance. Strength training focusing on lower body exercises such as squats and lunges will also support running efficiency.

• Wall Balls

  This segment was 1 minute and 32 seconds slower than average. Focusing on improving core strength and shoulder endurance can assist in this exercise. Implement exercises like overhead presses and medicine ball throws to improve performance in wall balls.

• Rowing

  Rowing was 39 seconds slower. Enhancing technique and endurance on the rowing machine will be beneficial. Focus on drills that emphasize powerful strokes and efficient breathing techniques, such as pyramids or interval sprints.

Race Strategies

• Start Strong, Maintain Pace: Avoid starting too slow in initial running segments. Aim to achieve a consistent pace that is slightly faster than the average to avoid needing to make up time later in the race.
• Efficient Transitions: Focus on minimizing time in the roxzone. Practice efficient gear changes and reduce rest breaks between segments.
• Energy Management: Strategically manage energy reserves by pacing strength and endurance segments, ensuring sufficient energy is available for high-intensity segments like the Wall Balls.
• Comprehensive Warm-Up: Include dynamic stretching and light cardio to ensure muscles are primed for efficiency from the start.