Lam Hiu Fan Hyrox Result

Overall Performance

Hiu Fan Lam demonstrated a commendable performance at the 2024 Singapore Hyrox race, securing an overall rank of 268 out of 1115 athletes, placing her in the top 24%. Within her age group, she ranked 67th out of 237, showcasing strong competitiveness. Her total race time was 02:03:36, with a total running time of 01:04:28, which was 02:51 slower than the average. This suggests that while she has a solid foundation, there is room to enhance her running efficiency. Notably, her exceptional performance in the burpees broad jump puts her in the top 4%, highlighting her strength and explosive power. However, the variability in her running splits suggests a pacing strategy that may have been too aggressive at the start, leading to slower times in the middle segments. Her profile indicates a balanced athlete with potential for improvement in both running and strength components, leaning slightly more towards strength.

Segments to Improve

• Running Total (00:04:05 behind the 25th percentile):

  To improve overall running efficiency, incorporate interval training and tempo runs into your routine. Focus on building endurance and speed through continuous runs at a comfortable pace, gradually increasing distance. Consider hill sprints to build strength and improve running form.

  Exercises: 400m repeats with 1-minute rest, tempo runs of 5-8 km, hill sprints.

• Wall Balls (00:01:17 behind the 25th percentile):

  Work on leg endurance and upper body strength. Focus on maintaining consistent form and rhythm during wall balls. Improve squat depth and explosiveness by incorporating plyometric exercises and weighted squats.

  Exercises: Goblet squats, box jumps, medicine ball slams, wall ball practice with focus on technique.

• Sled Pull (00:01:07 behind the 25th percentile):

  Enhance upper body and core strength. Practice sled pulls with varying weights and focus on maintaining a steady pace. Incorporate functional strength training that mimics the pulling motion.

  Exercises: Heavy rope pulls, bent-over rows, deadlifts, sled pull practice with increasing resistance.

• Rowing (00:00:50 behind the 25th percentile):

  Improve rowing technique and cardiovascular endurance. Focus on achieving a smooth, powerful stroke by engaging the legs, core, and back effectively. Practice intervals on the rowing machine to build endurance and pacing.

  Exercises: Rowing intervals of 500m with rest periods, technique drills focusing on stroke power, endurance sessions of 2000m at steady pace.

• Farmers Carry (00:00:45 behind the 25th percentile):

  Develop grip strength and core stability. Practice carries with heavier weights to build endurance and maintain posture. Engage in exercises that simulate the farmers carry to improve overall performance.

  Exercises: Heavy farmers walks, kettlebell carries, dead hangs for grip strength, core stability exercises.

Race Strategies

• Pacing: Start the race at a controlled pace to ensure energy conservation for later segments. Monitor heart rate and effort levels to prevent early fatigue, particularly in the initial running segments.
• Transitions: Focus on minimizing time spent in roxzone transitions. Practice efficient transitions between exercises by rehearsing the switch in training sessions under fatigue conditions.
• Nutrition and Hydration: Ensure proper hydration and nutrition leading up to and during the race. Consider a nutrition plan that includes energy gels or bars to maintain energy levels throughout the race.
• Mental Preparation: Develop a mental strategy to maintain focus and motivation during challenging segments. Practice visualization techniques to enhance race day performance.