Abu Bakar Ili Liyana Hyrox Result

Overall Performance

Ili Liyana Abu Bakar delivered a commendable performance at the 2024 Singapore Hyrox event, finishing in the top 24% overall and the top 29% in her age group. With an overall time of 02:05:53, Ili demonstrated considerable strength in many areas. Her strength profile is more pronounced than her running, as indicated by her total running time being 01:23 slower than average. However, her ability to maintain a strong pace in the strength-based exercises like Sandbag Lunges and Wall Balls, where she ranked in the top 10% and 21% respectively, highlights her adeptness in these segments.

Ili's pacing strategy suggests she started conservatively, as seen in the initial running segments where she was faster than average but did not outperform significantly. This approach allowed her to sustain energy for strength-intensive tasks, showing a hybrid athlete profile with a slight edge towards strength.

Segments to Improve

• Total Running Time: Ili's total running time was slower than average, suggesting a need for focused running training. To improve:
  • Interval Training: Incorporate high-intensity interval training (HIIT) to boost cardiovascular capacity and speed. For example, 400m repeats at a pace slightly faster than her best lap time, with equal rest intervals.
  • Tempo Runs: Develop lactate threshold with tempo runs, aiming for a consistent pace slightly faster than her average race pace for extended periods.
• Roxzone: Spending 00:23 longer than average suggests a need to optimize transitions. To enhance:
  • Transition Drills: Practice fast transitions between running and strength exercises, focusing on efficient gear changes and minimizing rest.
  • Overall Fitness: Engage in circuit training to improve cardiovascular endurance and transition efficiency.
• Sled Pull and Rowing: Both segments showed slower than average times, indicating a need for increased strength and technique refinement:
  • Rowing Technique: Focus on technique drills, emphasizing the drive phase and recovery. Consider incorporating resistance band rows for strength.
  • Sled Pull Drills: Utilize backward sled drag exercises to build specific strength and endurance for this segment.
• Farmers Carry: Ili was 00:24 slower than average, suggesting a need for grip and core strength improvement:
  • Grip Strength Exercises: Implement farmer's walks with increasing weights and duration.
  • Core Strengthening Routines: Incorporate planks, Russian twists, and deadlifts to enhance core stability.
• Ski Erg: Ili was 00:16 slower than average here. Focus on:
  • Technique Work: Drill proper form, focusing on the push phase and efficient energy expenditure.
  • Upper Body Conditioning: Engage in exercises like lat pull-downs and tricep extensions to build endurance and power.

Race Strategies

• Balanced Pacing: Maintain a steady start without exerting too much energy early on, to conserve energy for later strength segments.
• Efficient Transitions: Practice and implement quick transitions between running and exercises to minimize time spent in the roxzone.
• Segment Prioritization: Focus on maintaining momentum during stronger segments like Sandbag Lunges and Wall Balls to gain time advantages.
• Mental Preparation: Develop mental resilience strategies to handle fatigue and remain focused throughout the race.