Pei Cong Phoon Hyrox Result

Overall Performance

Phoon Pei Cong delivered a commendable performance in the 2024 Singapore HYROX PRO race, securing an overall rank of 104 out of 184 athletes, placing him in the top 56%. In his age group (25-29), he ranked 22 out of 37, which is within the top 59%. His overall time was 01:55:53.

His total running time of 00:40:26 was 11:49 faster than average, indicating a strong running profile. Throughout the race, Phoon excelled in running segments, consistently performing above average, which highlights his strength as a runner. However, this advantage was offset by slower performance in strength-heavy segments.

Pacing analysis reveals that Phoon started at a moderate pace and maintained consistency across the running segments. His pacing strategy was sound, with no significant drop-offs or overly aggressive starts.

Segments to Improve

• Sled Pull (00:21:38): This segment was 10:15 slower than average, indicating a significant opportunity for improvement. To enhance sled pull performance, Phoon should focus on building upper body and core strength. Training strategies include:
  • Incorporate deadlifts and pull-ups to strengthen the upper body and grip.
  • Practice sled pulls with increasing resistance to simulate race conditions.
  • Engage in core stability exercises like planks and Russian twists to maintain form during the pull.
• Wall Balls (00:15:28): This segment was 5:21 slower than average. Improving wall ball performance requires better coordination and endurance. Training strategies include:
  • Integrate high-rep wall ball drills into workouts to build endurance.
  • Focus on proper squat form and explosive power through jump squats and box jumps.
  • Incorporate shoulder and arm strength exercises like overhead presses.
• Sandbag Lunges (00:07:12): Slightly slower than average. Improving lunge form and speed can be achieved with:
  • Incorporating weighted lunges to mimic the race condition.
  • Practicing balance and core exercises like single-leg deadlifts.
• Farmers Carry (00:03:39): Slightly slower than average. Enhance grip and shoulder endurance by:
  • Regularly performing farmer's walks with varying weights and distances.
  • Incorporating grip strength exercises like grippers or hanging holds.

Race Strategies

• Efficient Transitions: Continue to focus on optimizing roxzone transitions, as current performance is above average, but there is always room for slight improvements. Practice quick transitions during training to minimize rest time.
• Compromised Running: Post strength exercise running segments should be practiced under fatigue conditions to improve recovery and maintain speed. Include brick workouts where running follows immediately after strength exercises, simulating race conditions.
• Strength Training Focus: Given Phoon's strong running profile, incorporating more strength and conditioning workouts can balance his performance. Focus on compound movements to build overall strength.
• Pacing Strategy: Maintain consistent and controlled pacing, especially during the initial running segments, to ensure energy reserves are available for strength-intensive segments towards the end of the race.