Yeo Genevieve Hyrox Result

Overall Performance

Genevieve Yeo delivered a commendable performance at the 2024 Singapore National Stadium HYROX event, securing an overall rank of 210, placing her in the top 15% of all athletes. With a total time of 01:52:20 and a total running time of 00:59:03, she was 02:16 slower than the average, indicating room for improvement in running. Her strengths were evident in strength-based segments, particularly the Burpees Broad Jump and Sandbag Lunges, where she ranked in the top 2%. Despite a slower overall running time, Genevieve demonstrated exceptional ability in maintaining speed through the latter running segments, suggesting a potential hybrid profile with a tilt towards strength. Her pacing strategy could be refined, as she started slower than average in earlier runs but gained momentum later, highlighting the need for better initial pacing.

Segments to Improve

• Wall Balls: This segment was significantly slower than average. Genevieve should focus on improving endurance and explosive strength in her shoulders and legs. Suggested exercises include:
  • Wall Ball Drills: Practice wall balls with incremental weight increases to build endurance.
  • Overhead Presses: Incorporate both seated and standing overhead presses to strengthen shoulder muscles.
  • Leg-focused Circuit Training: Include squats, lunges, and box jumps to enhance leg power.
• Running: While her late-stage running was impressive, the initial segments were slower. Focus on:
  • Interval Training: Incorporate intervals of varying intensity to improve speed and stamina.
  • Hill Repeats: Enhance leg strength and cardiovascular capacity with uphill sprints.
  • Pacing Drills: Practice maintaining a steady pace across different running segments to avoid fatigue.
• Sled Pull: Improve upper body strength and grip endurance:
  • Deadlifts and Bent-over Rows: Focus on enhancing back and grip strength.
  • Rope Pulls: Integrate rope pulls into workouts to mimic the sled pull action.
  • Grip Strengthening Exercises: Utilize exercises like farmer's walks to improve grip.
• Roxzone: Enhance transition efficiency between exercise zones:
  • Transition Drills: Practice quick transitions in training sessions.
  • Circuit Training: Simulate race conditions with circuits that require rapid station changes.

Race Strategies

• Improve Initial Pacing: Work on pacing strategies to ensure a more balanced performance across all running segments. Start at a sustainable pace that allows for energy conservation for strength zones.
• Focus on Efficient Transitions: Practice smoother and quicker transitions between segments to reduce Roxzone time. This can be achieved through rehearsed drills and mental focus during race conditions.
• Strength-Based Strategy: Leverage strength segments as opportunities to gain time. Continue to excel in strength-dominant zones while maintaining energy for running transitions.
• Compromised Running: Incorporate compromised running drills where running is performed immediately after strength exercises to simulate race fatigue and improve performance in such scenarios.