Gan Kenny Hyrox Result

Overall Performance

Kenny Gan delivered a commendable performance in the 2024 Singapore Hyrox race, securing the 79th overall rank and the 18th rank in his age group (40-44). Completing the race in 1:40:55, Kenny showcased particular strength in the Sled Push and Burpees Broad Jump segments, significantly outperforming the average. However, his Total Running Time was 3:57 slower than the average, indicating that improvements in running could enhance overall performance. Based on the splits, Kenny started strong, especially in the initial running laps, but his pace declined as the race progressed. This suggests that pacing strategy adjustments could be beneficial. Kenny's profile leans towards strength-based exercises, as seen in his strong performance in segments like the Burpees Broad Jump and Sandbag Lunges, indicating a hybrid profile with potential for improved running.

Segments to Improve

• Total Running Time: Kenny's running segments generally slowed down as the race progressed, particularly in Running 5, Running 7, and Running 8, where he was significantly slower than average. Training Strategies:
  • Progressive Overload Running: Incorporate interval training with progressive overload to build endurance and speed. For example, alternating between 1-minute sprints and 2-minute jogs for 20 minutes.
  • Tempo Runs: Include weekly tempo runs, maintaining a challenging pace for 20-30 minutes to improve lactate threshold.
  • Compromised Running Drills: Practice running after strength exercises to mimic race conditions. For example, perform a set of burpees or lunges followed by a 5-minute run.
• Wall Balls: Kenny spent 2:59 longer than average on this segment, indicating a need for enhanced technique and muscular endurance. Training Strategies:
  • Wall Ball Technique: Focus on form by keeping the core engaged and using the legs to drive the ball upwards. Practice with lighter medicine balls to perfect form before increasing weight.
  • Strength Training: Incorporate squats and overhead presses to build the necessary strength for efficient wall ball execution.
  • Endurance Sets: Perform sets of wall balls for time (e.g., as many reps as possible in 2 minutes) to build endurance specific to this movement.
• Farmers Carry: Although only slightly slower than average, improving this segment could contribute to overall time savings. Training Strategies:
  • Grip Strength: Incorporate exercises like dead hangs and plate pinches to enhance grip strength, crucial for the Farmers Carry.
  • Core Stability: Perform side planks and rotational exercises to improve core stability, aiding in a more efficient carry.
  • Weighted Carries: Practice with varying weights and distances to build strength and endurance specific to the Farmers Carry.

Race Strategies

• Pacing: Kenny should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue, affecting later segments. Implementing a negative split strategy, where the second half is run faster than the first, might prove beneficial.
• Transition Efficiency: Although Kenny's roxzone time was faster than average, continued emphasis on quick and efficient transitions between segments could further improve overall time.
• Hydration and Nutrition: Ensure a well-planned hydration and nutrition strategy to maintain energy levels, particularly towards the later stages of the race.
• Mental Preparation: Implement visualization techniques and mental fortitude training to better handle the psychological demands of the race, especially during the tougher segments.