Menudin Fakhreiyah Hyrox Result

Overall Performance

Fakhreiyah Menudin delivered an impressive performance at the 2024 Singapore Hyrox event, securing an overall rank of 113, placing her in the top 10% among 1,115 athletes. Her positioning within her age group is also commendable, ranking 26th out of 237 competitors. Despite these strong standings, her total running time was 1:22 slower than average, indicating that while she is a well-rounded athlete, there is room for improvement in running efficiency. Her fastest running lap was 00:06:09, suggesting a potential to enhance her running, particularly in the final stretch. It also appears that she might have a hybrid profile, balancing both running and strength elements, but with a slight inclination towards needing improvement in running.

Segments to Improve

• Total Running Time: Given that the total running time was 1:22 slower than average, Fakhreiyah should focus on enhancing her running endurance and speed. Training Strategies: Incorporate interval training sessions with varying paces to improve speed and endurance. Long-distance runs combined with tempo runs can help build stamina. Additionally, plyometric exercises like box jumps and lunges can enhance overall running efficiency.
• Sled Pull: This segment showed a significant delay of 00:33 slower than average. Training Strategies: Focus on building upper body and core strength through exercises such as deadlifts, bent-over rows, and core stability drills. Practicing sled pulls with varying weights and distances can also help improve performance under compromised conditions.
• Wall Balls: The athlete was 00:32 slower than average in this exercise. Training Strategies: Improve leg and shoulder strength with exercises like squats, overhead presses, and wall ball drills. Work on form correction to ensure efficient energy use; ensure that the squat depth is consistent and that the throw uses optimal trajectory and power.
• Burpees Broad Jump: Although faster than average, this segment still holds room for improvement. Training Strategies: Enhance explosive power with drills like burpee tuck jumps and broad jump variations. Focus on maintaining a consistent rhythm and minimizing rest between jumps.
• Sled Push: With a marginal delay, this segment can be improved with targeted strength training. Training Strategies: Engage in exercises that build leg and back strength such as weighted sled pushes, leg press, and back squats.

Race Strategies

• Optimize Pacing: Analyze the initial running segments to avoid starting too fast, which can lead to fatigue in later stages. Implement negative split strategies where the latter part of the race is faster than the beginning.
• Efficient Transitions: Although her roxzone time was significantly faster than average, maintaining this efficiency is crucial. Practice quick transitions between exercises to preserve momentum and reduce overall time.
• Energy Management: Given her hybrid profile, Fakhreiyah should strategically balance her energy expenditure between running and strength exercises. Adopt a breathing rhythm that supports both aerobic and anaerobic activities.
• Focus on Endurance: While her strength is evident, improving endurance could lead to better performance in running segments. Incorporate endurance-specific workouts into her routine.