Shum Hang On Hyrox Result

Overall Performance

Hang On Shum delivered a commendable performance at the 2024 Singapore Hyrox race, achieving an overall rank of 33rd among 184 athletes, placing him in the top 17%. Within his age group (35-39), he secured the 10th position, which is the top 21% of his category. His overall time was 01:20:19, and his strong showing in strength-based exercises like the Sled Push and Sandbag Lunges highlights his proficiency in strength elements. However, his total running time was 00:43:10, which is notably 04:20 slower than the average, indicating room for improvement in running. His pacing during the initial running segments suggests he started a bit slower than average and maintained this throughout, suggesting a more strength-oriented profile. This signifies a need to focus on enhancing his running capabilities to match his strength performance.

Segments to Improve

• Running Segments: Hang On Shum's running segments cumulatively contributed to a slower overall time. He consistently ran slower than average across all running segments. To improve his running performance, he should incorporate interval training to boost speed and endurance. Specific exercises:
  • 400m repeats at a pace faster than race pace with short recovery periods to build speed.
  • Long, slow distance runs to build aerobic capacity and endurance.
  • Hill sprints to improve leg strength and explosiveness.
• Sled Pull: Although slightly faster than average, there is potential for improvement. Improving leg strength and pulling technique can enhance performance. Specific exercises:
  • Heavy sled drags to build specific strength and endurance.
  • Deadlifts and squats for overall lower body strength.
  • Core stability exercises to maintain posture and pulling efficiency.
• Burpees Broad Jump: Despite being faster than average, further gains can be made. Focusing on explosive power and efficient movement patterns can reduce time. Specific exercises:
  • Plyometric drills like box jumps to enhance explosive power.
  • Technique drills to perfect the efficiency of movement transitions.

Race Strategies

• Start with a Balanced Pace: Avoid starting too slowly in the initial running segments. Aim for a pace closer to the average to conserve energy for later stages.
• Focus on Efficient Transitions: Given the faster-than-average Roxzone time, Hang On Shum should maintain this efficiency but strive to decrease the total running time by reducing rest periods.
• Utilize Strength Advantage: Leverage the strength in exercises like Sled Push and Sandbag Lunges to gain time, which can compensate for slower running segments.
• Adapt to Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve compromised running efficiency.