Goh Michael Hyrox Result

Overall Performance

Michael Goh delivered a commendable performance in the 2024 Singapore Hyrox event, finishing in the top 49% overall and the top 45% in his age group. His total running time was notably impressive, clocking in at 46:50, which was a significant 6:50 faster than the average. This indicates a strong runner profile, suggesting that Michael excels in endurance and speed over longer distances. However, his performance in strength-focused exercises lagged behind, indicating potential areas for improvement. Michael's initial running segments were faster than average, hinting that he paced himself well without starting too fast or too slow.

Segments to Improve

• Wall Balls: This segment was notably slower, at 3:50 behind the average. Michael should focus on improving his leg strength and endurance. Incorporate exercises like wall ball drills with progressive overload, squats, and plyometric training to enhance explosive power.
• Sled Pull: With a time loss of 2:26, Michael can benefit from increased upper body strength and grip endurance. Targeted exercises include sled pulls with increasing weight, deadlifts, and rope pulls. Form correction is crucial; ensure a strong stance and a steady pull rhythm.
• Sandbag Lunges: To address the 0:44 deficit, Michael should focus on leg and core stability. Include weighted lunges, core strengthening routines, and balance drills to improve control and efficiency.
• Burpees Broad Jump: Improve explosive power and coordination by practicing burpee variations and broad jump drills. Incorporate HIIT sessions to simulate race conditions and enhance cardiovascular endurance.
• Sled Push: Focus on lower body strength and conditioning through exercises like sled pushes with increased resistance, leg presses, and functional strength training.
• Ski Erg and Farmers Carry: Enhance endurance and grip strength with ski erg intervals and farmers walks with varied weights. Concentrate on maintaining a steady pace and efficient technique.

Race Strategies

• Pacing: Maintain the current effective pacing strategy for running segments, ensuring energy is conserved for strength exercises. Consider slightly moderating the pace in the initial running segments to reserve energy for later strength-intensive tasks.
• Transition Efficiency: Work on minimizing the roxzone time by practicing seamless transitions between exercises. This can be improved through circuit training that mimics race conditions.
• Compromised Running: Train for compromised running scenarios by incorporating strength exercises immediately before running drills. This simulates race fatigue and enhances recovery and transition capabilities.
• Nutritional Strategy: Implement a targeted nutrition plan to support energy levels and muscle recovery, particularly focusing on pre-race and intra-race nutrition.