Tan Lewis Hyrox Result

Overall Performance

Lewis Tan performed well in the HYROX race in Singapore, finishing with an overall rank of 357 out of 826 athletes, placing him in the top 43%. In his age group (30-34), he ranked 101 out of 219 athletes, placing him in the top 46%. His overall time was 01:51:36, with a total running time of 01:01:10, which was 08:05 slower than the average.

Lewis Tan's best running lap time was 00:05:56, which indicates he has good speed and endurance in shorter distances. However, his splits analysis reveals that he struggled in certain segments, particularly Running 3, Running 8, Running 5, and the Roxzone. These segments accounted for the most time lost during the race.

Segments to Improve

1. Running 3: Lewis Tan's time of 00:08:21 was 01:33 slower than the average. To improve this segment, he should focus on increasing his endurance for longer distance running. Incorporating longer runs into his training routine, gradually increasing the distance, will help him build the necessary endurance.

2. Running 8: Lewis Tan's time of 00:10:15 was 01:27 slower than the average. This segment requires both endurance and strength. To improve performance, he should incorporate strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises. Additionally, interval training, alternating between short bursts of high-intensity running and recovery periods, will help improve his overall speed and endurance.

3. Running 5: Lewis Tan's time of 00:07:54 was 00:49 slower than the average. This segment indicates a need for improved endurance and pacing. Incorporating tempo runs, where he maintains a challenging but sustainable pace for a set distance or time, will help him improve his endurance and pacing strategies. Focusing on maintaining a consistent pace throughout the race will also contribute to better overall performance.

4. Roxzone: Lewis Tan's time of 00:10:55 was 00:47 slower than the average. The Roxzone represents the transition time between exercise zones, and a slower time suggests a need for improved overall fitness and faster transition times. Implementing high-intensity interval training (HIIT) sessions in his training routine will help improve his overall fitness and cardiovascular endurance. Additionally, practicing quick transitions between exercises during training sessions will help reduce transition times during the race.

Strategies

1. Pacing: It is important for Lewis Tan to establish and maintain a sustainable pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow may result in missed opportunities to gain time. He should aim to maintain a steady pace and adjust as necessary based on the specific demands of each segment.

2. Strategy for Strength-Based Segments: Lewis Tan should capitalize on his strength in segments such as the Sled Pull, Farmers Carry, and Wall Balls. These segments offer an opportunity for him to gain time by pushing himself to perform at his best. Incorporating strength training exercises specific to these movements, such as weighted sled pulls and farmer's carries, will help him improve his performance in these segments.

3. Strategy for Running Segments: Lewis Tan should focus on improving his endurance and pacing in the running segments. Implementing interval training, tempo runs, and longer distance runs into his training routine will help him improve his overall running performance. It is crucial for him to maintain a consistent pace and avoid starting too fast or slowing down significantly during these segments.

In summary, Lewis Tan performed well in the HYROX race in Singapore, but there are areas for improvement. He should focus on improving his endurance and pacing in longer distance running segments, as well as his overall fitness and transition times in the Roxzone. Incorporating specific training strategies, exercises, and race strategies will help him enhance his performance and achieve better results in future races.