Ismail Hannis Hyrox Result

Overall Performance

Hannis Ismail delivered a commendable performance in the 2024 Singapore Hyrox race, securing an overall rank of 184 and placing in the top 20% of her age group. Her total running time was notably faster than average, indicating a strong running profile. However, her performance in strength-based segments such as the Ski Erg, Sled Pull, and Farmers Carry suggests a need for improvement in these areas. The initial running segments show that Hannis paced herself well, neither starting too fast nor too slow, which is a positive indicator of her race strategy.

Segments to Improve

• Ski Erg
  • Analysis: With a completion time of 6:28, this segment was significantly slower than average.
  • Training Strategies:
    • Incorporate high-intensity interval training (HIIT) on the ski erg machine to improve cardiovascular endurance and speed.
    • Focus on technique drills that enhance efficiency, such as the double-pole technique.
    • Strengthen the upper body and core with exercises like pull-ups and planks to support the power required in the Ski Erg.
• Sled Pull
  • Analysis: The Sled Pull was 1:12 slower than average, indicating a significant opportunity for improvement.
  • Training Strategies:
    • Practice sled pulls with varying weights to build strength and endurance. Focus on maintaining a steady pace.
    • Enhance grip strength with exercises like farmer's walks and dead hangs.
    • Incorporate leg strength training, such as squats and lunges, to improve pulling power.
• Farmers Carry
  • Analysis: This segment was 1:46 slower than average, highlighting a need for strength improvement.
  • Training Strategies:
    • Incorporate grip strength and core stability exercises, such as kettlebell carries and farmer's walks.
    • Focus on maintaining proper posture and efficient movement patterns during practice.
    • Include unilateral strength training exercises, like single-arm rows, to enhance balance and coordination.
• Wall Balls
  • Analysis: This segment was 35 seconds slower than average.
  • Training Strategies:
    • Practice wall ball shots focusing on maintaining a consistent rhythm and breathing pattern.
    • Improve lower body strength with squats and box jumps to enhance power output.
    • Work on shoulder endurance and efficiency with medicine ball throws and overhead presses.

Race Strategies

• Transition Efficiency: Enhance transition times by rehearsing quick transitions between exercises in training. Practice setting up equipment beforehand and plan transitions strategically to minimize rest periods.
• Compromised Running: Simulate race conditions by combining running with strength exercises in training sessions. This will improve the ability to maintain running pace after intense exercises.
• Energy Management: Focus on conserving energy during strength segments to maintain a strong running pace. Implement pacing strategies that allow for a sustainable effort throughout the race.
• Nutrition and Hydration: Plan a nutrition strategy that supports sustained energy levels. Practice hydration and fueling during training to avoid fatigue and cramping during the race.