Khamis Saadiah Hyrox Result

Overall Performance

Saadiah Khamis performed remarkably well in the 2024 Singapore HYROX event, ranking 181st overall and 19th in her age group, placing her in the top 16% and top 10% respectively. These results indicate a strong competitive performance, particularly notable for her age category. Her overall time was 01:43:59, and while her total running time was 03:53 slower than average, she demonstrated significant strength in several strength-based exercises, notably ranking in the 7th percentile for Wall Balls.

Saadiah's performance suggests she has a balanced profile with a slight strength advantage, evidenced by her strength in exercises like the Sled Push, Sled Pull, Farmers Carry, and Wall Balls. However, her longer running segments suggest a need for improvement in endurance and pacing. Her initial pace was quite strong, as seen in Running 1, but she may have started too fast, leading to slower subsequent running segments.

Segments to Improve

• Burpees Broad Jump: This segment was completed 01:45 slower than average, indicating room for improvement.
  • Drills and Techniques: Focus on explosive power and endurance with plyometric exercises such as box jumps and squat jumps. Incorporate high-intensity interval training (HIIT) sessions to mimic race conditions.
  • Exercises: Include burpee variations and broad jump drills in training routines to improve form and efficiency.
• Running Segments: Running 2, 5, and 8 were notably slower, showing a potential need for pacing improvement.
  • Drills and Techniques: Implement tempo runs and long intervals to build endurance and pacing strategy. Practice compromised running by following strength exercises with running to simulate race conditions.
  • Exercises: Incorporate fartlek training to improve speed and variability in pacing.
• Sandbag Lunges: This segment was slightly slower than average.
  • Drills and Techniques: Focus on strengthening the lower body with weighted lunges and step-ups. Improve balance and coordination through agility drills.
  • Exercises: Incorporate resistance band exercises to improve hip stability and strength.
• Total Running Time: 03:53 slower than average indicates a need to increase overall running endurance.
  • Drills and Techniques: Incorporate regular long runs and interval sessions to boost endurance and speed. Utilize hill sprints to build strength and power.
  • Exercises: Regularly engage in cross-training activities such as cycling or swimming to enhance cardiovascular endurance without excessive strain on joints.

Race Strategies

• Start with a Controlled Pace: Avoid starting too fast to conserve energy for later segments. Aim for an even pace across all running segments to maintain endurance.
• Efficient Transitions: Work on minimizing time in the roxzone by practicing quick transitions between exercises during training.
• Focus on Breathing: Utilize breathing techniques to maintain a steady rhythm and reduce fatigue, especially during high-intensity segments like Burpees Broad Jump and Sandbag Lunges.
• Nutrition and Hydration Plan: Implement a race-day nutrition strategy that includes proper hydration and energy intake before and during the race to sustain performance.