Teo Ru Bin Performance Analysis

Overall Performance

Ru Bin Teo delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 42% overall and the top 45% in his age group. With a total running time of 49:35, which is 2:05 faster than the average, Ru Bin demonstrated a strong running capability, suggesting a runner profile over strength. His pacing was well-managed, with initial laps showing a slight conservative approach, allowing for faster than average times in the latter half, particularly from Running 5 to Running 8.

Segments to Improve

• Wall Balls (10:30, 85th Percentile Rank)
  • Analysis: The wall balls segment was significantly slower than average, indicating a need for improvement in upper body strength and endurance.
  • Training Strategies:
    • Exercises: Incorporate wall ball shots into workouts, focusing on technique. Use a lighter ball initially, progressing to competition weight.
    • Drills: Include EMOM (Every Minute on the Minute) sessions with wall balls to improve endurance and pacing.
    • Form Correction: Ensure proper squat depth and explosive power from the legs, reducing strain on the arms and shoulders.
• Roxzone (10:23, 70th Percentile Rank)
  • Analysis: Transition times were longer than average, suggesting a need for improved transitions and overall fitness.
  • Training Strategies:
    • Exercises: Incorporate circuit training to simulate race conditions, focusing on quick transitions between exercises.
    • Drills: Practice transition drills, timing the switch between different exercises to reduce downtime.
• Sled Pull (7:07, 74th Percentile Rank)
  • Analysis: A slower execution here indicates a need for enhanced grip and pulling strength.
  • Training Strategies:
    • Exercises: Focus on deadlifts and bent-over rows to improve pulling power.
    • Drills: Incorporate sled pulls into training, using varying weights to build strength and endurance.
• Farmers Carry (3:28, 92nd Percentile Rank)
  • Analysis: This segment was a notable weakness, indicating a need for grip and core strength improvement.
  • Training Strategies:
    • Exercises: Include farmers walks in routine, progressively increasing weight to build grip and core stability.

Race Strategies

• Start Steady: Maintain a steady pace during the initial running segments to conserve energy for strength-based exercises.
• Efficient Transitions: Focus on minimizing transition times by practicing transitions during training sessions, ensuring a seamless flow between different exercises.
• Compromised Running: Incorporate compromised running drills, where running segments are performed immediately after strength exercises to simulate race conditions and improve recovery.
• Energy Management: Practice energy management techniques, such as maintaining a consistent breathing rhythm and staying hydrated, to ensure sustained performance throughout the race.

By focusing on these areas of improvement and implementing strategic race techniques, Ru Bin Teo can enhance his overall performance and achieve even better results in future Hyrox competitions.