Tan Reuben Performance Analysis

Overall Performance

Reuben Tan delivered a commendable performance in the 2024 Singapore National Stadium HYROX race, ranking in the top 58% overall and top 61% within his age group. His overall time was 02:01:24. An analysis of his pacing indicates that he may have started too fast, as evidenced by his 88th percentile rank in the first running segment, and gradually slowed down in subsequent runs. His total running time was 01:05:46, which is significantly slower than average, suggesting a need for improvement in running endurance. Reuben demonstrates a strong strength profile, excelling particularly in the Sandbag Lunges and Wall Balls, where he ranked in the 5th percentile. This indicates that Reuben has a greater affinity towards strength-based exercises and could benefit from enhancing his running capabilities to complement his strength.

Segments to Improve

• Total Running Time: Reuben's running segments were consistently slower than average, suggesting a need to improve his aerobic capacity and running efficiency. Specific training strategies include:
  • Interval Training: Incorporate intervals of high-intensity running with recovery periods to build speed and endurance.
  • Tempo Runs: Integrate tempo runs to improve lactate threshold and running economy.
  • Long Runs: Schedule weekly long runs to enhance aerobic base and endurance.
• Burpees Broad Jump: This segment was slower than average. Reuben can improve by focusing on:
  • Plyometric Drills: Incorporate exercises like box jumps and jump squats to improve explosive power.
  • Core Strengthening: Engage in core exercises such as planks and Russian twists to stabilize during jumps.
• Sled Push: To improve here, Reuben should focus on building lower body strength and sled-specific techniques:
  • Squats and Deadlifts: Regularly perform these to enhance lower body power.
  • Sled Training: Practice with varying weights to develop technique and power output.
• Roxzone: Improve transitions by:
  • Transition Drills: Practice quick transitions between exercises to minimize downtime.
  • Cross-Training: Engage in varied workouts to boost overall fitness and adaptability.
• Farmers Carry: Focus on grip strength and endurance by:
  • Grip Strength Exercises: Use hand grippers and perform farmer's walks to enhance grip.
  • Endurance Training: Increase duration and distance of carries over time.

Race Strategies

• Start Steady: Avoid starting too fast; maintain a steady pace to conserve energy for later segments.
• Fuel and Hydrate: Ensure adequate nutrition and hydration leading up to and during the race for sustained energy levels.
• Focus on Transitions: Minimize transition times by practicing efficient movement between exercises.
• Mental Preparation: Develop mental resilience strategies to maintain focus and motivation throughout the race.