Wang Leanne Performance Analysis

Overall Performance

Leanne Wang delivered an impressive performance at the 2024 Singapore National Stadium HYROX event, placing in the top 7% overall and within her age group. Her strength in power-based exercises such as the Sled Push and Burpees Broad Jump contributed significantly to her ranking. However, her total running time was 03:00 slower than the average, suggesting that her overall profile leans more towards strength rather than endurance running.

Leanne's initial running segments (Running 1 to Running 4) were consistently slower than average, indicating a potential pacing strategy that may have been too conservative at the start. The Roxzone transition time was also slower, suggesting room for improvement in efficiency and overall fitness transitions.

Segments to Improve

• Run Total: Leanne's total running time indicates a need for enhanced endurance and speed. Incorporating interval training with varying intensities and distances can improve cardiovascular capacity. Additionally, tempo runs and long-distance runs should be integrated for improved stamina.
  • Intervals: 5x1000m at 5K pace with 2-minute rest intervals.
  • Tempo Runs: 20-minute runs at 10K pace.
  • Long Runs: 10-12km at a steady pace to build endurance.
• Roxzone: Improving transition efficiency is crucial. Practice transitions by setting up mini-circuits that mimic race conditions, minimizing downtime between exercises.
  • Transition Drills: Move quickly between different exercises with minimal rest, simulating competition scenarios.
  • Functional Circuits: Include exercises like box jumps, burpees, and shuttle runs to improve agility and quickness.
• Sled Pull: Work on technique and strength. Focus on exercises that build leg and core strength, along with proper sled techniques.
  • Strength Training: Deadlifts, squats, and lunges to enhance lower body power.
  • Technique Drills: Focus on maintaining a low body position and strong, consistent pulls.
• Ski Erg: While only slightly slower than average, refining technique could yield better performance. Focus on maximizing stroke efficiency and power.
  • Technique Sessions: Work on stroke rate and length, focusing on powerful, efficient pulls.
  • Strength Training: Incorporate exercises like pull-ups and seated rows to build upper body strength.

Race Strategies

• Pacing Strategy: Start at a slightly faster pace in the first running segments to avoid being too conservative. Aim for a steady pace that can be maintained throughout the course.
• Transition Efficiency: Practice quick transitions during training to reduce Roxzone times. Focus on mental preparation to visualize smooth transitions between segments.
• Compromised Running: Incorporate compromised running scenarios post-strength exercises to simulate race fatigue and improve endurance under fatigue.
• Nutritional Strategy: Ensure adequate hydration and carbohydrate intake before and during the race to maintain energy levels.