Tan Chee Tong Performance Analysis

Overall Performance

Chee Tong Tan completed the 2024 Hyrox race at the Singapore National Stadium with an overall time of 02:02:19, placing him in the top 60% of all competitors and top 61% within his age group. His total running time of 00:56:45 was 03:42 faster than the average, indicating a strong running profile. Notably, Chee Tong Tan exhibited a significant advantage in running segments 5 through 8, where he consistently performed above average. However, his overall pace was slightly off at the start, with Running 1 being slower than the average by 01:00, suggesting he may have started too conservatively. His performance identifies him as a runner who could benefit from enhanced strength training to balance his overall performance.

Segments to Improve

• Roxzone: Chee Tong Tan's Roxzone time was 03:23 slower than average, indicating potential inefficiencies during transitions. To improve, practice quick transitions by setting up mock transition zones in training and focusing on reducing rest time between exercises.
• Transition Drills: Incorporate timed drills where you transition between cardio and strength exercises with minimal rest.
• Interval Training: Utilize interval workouts that emphasize quick changes in intensity and activity.
• Farmers Carry: This segment was 01:11 slower than average. Focus on grip strength and core stabilization to enhance performance.
• Grip Strength Exercises: Include dead hangs, farmer's walk with heavy dumbbells, and forearm strengthening exercises.
• Core Stability: Engage in planks, Russian twists, and kettlebell swings to improve core endurance.
• Wall Balls: At 00:09 slower than average, form and efficiency could be improved.
• Technique Drills: Focus on maintaining a consistent squat depth and using leg power to drive the ball upward.
• Plyometric Training: Incorporate jump squats and box jumps to build explosive leg strength.
• Sled Pull: Matching the average time, yet with room for improvement, focus on upper body and leg strength.
• Strength Training: Engage in weighted sled pulls and pulls from various angles to simulate the race conditions.
• Compound Exercises: Include deadlifts and bent-over rows to develop pulling strength.
• Burpees Broad Jump: Despite being 00:16 faster than average, further improvement can be achieved.
• Plyometric Drills: Implement broad jump drills and burpee variations to enhance explosive power.
• Conditioning: High-intensity interval training (HIIT) can improve endurance and speed in this segment.
• Rowing & Ski Erg: Both segments were slower than average, indicating a need for improved cardiovascular endurance and technique.
• Technique Optimization: Focus on stroke efficiency and breathing techniques during rowing and skiing.
• Cardio Training: Include longer, steady-state cardio sessions and interval sprints on the rowing machine and ski erg to build endurance.

Race Strategies

• Efficient Pacing: Start with a steady pace in the initial running segments to conserve energy for later stages. Focus on maintaining a consistent speed to prevent fatigue.
• Strategic Rest: Plan short, structured rest intervals during transitions to minimize overall Roxzone time without compromising recovery.
• Pre-race Preparation: Conduct a thorough warm-up that includes dynamic stretches and short bursts of intensity to prepare the body for the race demands.
• Focus on Form: During strength exercises, maintain proper form to prevent energy wastage and reduce the risk of injury. Practice these forms during training to build muscle memory.