Teo Chee Kiong Hyrox Result

Overall Performance

Chee Kiong Teo delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 243, placing him in the top 18% of 1,325 athletes. Within his age group of 40-44, he ranked 33rd, placing him in the top 17% of 187 athletes. His overall time was 01:30:33, with a total running time of 00:45:48, which was 00:50 slower than the average. This suggests that while Chee Kiong has a solid base in both running and strength elements, there is room for improvement in running efficiency. His pacing analysis indicates a slightly slower start, with his initial running segments being slower than average, suggesting a need to enhance early-phase pacing strategies. Chee Kiong displays a hybrid profile with strengths in both running and strength exercises, evidenced by his standout performance in sled push and burpees broad jump.

Segments to Improve

• Ski Erg: Chee Kiong's time was 00:29 slower than the average. To improve, he should focus on technique and endurance. Specific exercises: Include more interval training on the ski erg, incorporating high-intensity bursts followed by recovery periods. Emphasize proper form, focusing on the push-pull motion and engaging the core effectively.
• Sled Pull: With a time of 00:21 slower than average, enhancing upper body and grip strength will be crucial. Specific exercises: Add sled pull variations with increased resistance to build strength, and incorporate grip strength exercises like farmer's walks with heavy weights.
• Sandbag Lunges: His completion time was 00:33 slower than average. Specific exercises: Introduce sandbag training with increased weight, focusing on lunges and core stability exercises to improve balance and control during the movement.
• Farmers Carry: Being 00:19 slower than average, Chee Kiong could benefit from enhanced grip and core strength. Specific exercises: Incorporate heavier farmer's carries and core stabilization drills to improve endurance and efficiency in carrying exercises.
• Roxzone: Time spent in the roxzone was 00:53 slower than average. Specific exercises: Improve transition efficiency by practicing quick transitions between different exercise stations, reducing rest time, and enhancing agility and cardiovascular endurance.
• Total Running Time: Since the total running time was slower than the average, focus on improving running endurance and efficiency. Specific exercises: Include tempo runs, interval training, and long-distance runs to boost aerobic capacity and running economy.

Race Strategies

• Start Strong with Control: Work on starting the race at a more controlled but strong pace to avoid falling behind in early running segments. Practice pacing strategies in training to find a sustainable race pace from the beginning.
• Optimize Transitions: Focus on reducing transition times between exercise zones. Practice quick gear changes and mental preparation for the next segment to ensure smooth and efficient transitions.
• Energy Management: Develop a race plan that strategically manages energy expenditure, ensuring Chee Kiong can maintain strength and speed throughout the race. Implement hydration and nutrition strategies to support endurance and recovery during the event.
• Mental Strategies: Incorporate mental toughness training to stay focused and resilient during physically demanding segments, ensuring consistent performance across all exercises and running phases.