Roslan Alim Hyrox Result

Overall Performance

Alim Roslan delivered a commendable performance at the 2024 Singapore Hyrox event, securing an overall rank of 86 out of 1115 athletes, placing him in the top 7%. Within his age group (35-39), he ranked 24th, highlighting his competitive standing. Alim's total running time of 00:39:29 was notably 00:24 faster than the average, indicating a strong running profile. His pacing strategy appears well-balanced, with a slight inclination towards starting strong and maintaining consistent speeds, as evidenced by his faster-than-average times in the initial running segments. The Roxzone time was also notably faster than average, suggesting efficient transitions and minimal rest between segments.

Segments to Improve

While Alim's overall performance was impressive, certain segments present opportunities for improvement. Detailed analysis and tailored training strategies for these segments are as follows:

• Wall Balls (00:06:10, 00:28 slower than average)
  • Focus on building endurance and power in wall ball throws. Incorporate high-rep wall ball sessions into training routines, aiming for sets of 15-20 reps with short rest intervals.
  • Strengthen the legs and shoulders with exercises like squats and overhead presses. Consider adding plyometric drills to improve explosive power.
  • Work on technique, ensuring effective squat depth and a strong upward drive to improve accuracy and efficiency in throws.
• Sled Pull (00:04:59, 00:35 slower than average)
  • Develop upper body strength and grip endurance with exercises like deadlifts, bent-over rows, and farmer's carries.
  • Practice sled pulls with progressive overload by gradually increasing the weight to build strength and speed.
  • Focus on maintaining a low, stable posture and using legs to drive the pull efficiently.
• Sandbag Lunges (00:04:52, 00:22 slower than average)
  • Enhance lower body strength and balance through lunges with added weights, such as dumbbells or sandbags.
  • Incorporate unilateral leg exercises like step-ups and single-leg squats to improve stability and muscle symmetry.
  • Focus on maintaining proper form with an upright torso and controlled knee movement during lunge execution.
• Rowing (00:05:01, 00:22 slower than average)
  • Improve rowing efficiency through technique drills, focusing on the catch, drive, finish, and recovery phases.
  • Incorporate interval rowing sessions to build cardiovascular endurance and stroke power.
  • Add core strengthening exercises to stabilize the body during rowing, such as planks and Russian twists.

Race Strategies

• Consider adopting a pacing strategy that allows for a slightly conservative start, ensuring energy conservation for latter stages of the race.
• Optimize transitions by practicing quick and efficient gear changes and mental focus shifts between segments.
• During compromised running scenarios, post-exercise segments like sandbag lunges or wall balls, focus on maintaining a steady breathing rhythm to recover while running.
• Implement visualization techniques during training to mentally prepare for race conditions and improve confidence in executing each segment smoothly.