Tan Clarice Hyrox Result

Overall Performance

Clarice Tan delivered a commendable performance at the 2024 Singapore Hyrox event, securing an overall rank of 296, placing her in the top 26% of all competitors, and notably, in the top 17% of her age group. Her total running time was a standout aspect of her performance, clocking in at 57:37, which was 11:45 faster than the average. This indicates a strong running proficiency, suggesting that Clarice has a runner's profile and might benefit from focusing more on strength training to balance her capabilities. Clarice's pacing strategy was effective, maintaining faster-than-average running splits throughout the race, suggesting she did not start too fast or too slow but maintained a consistent pace.

Segments to Improve

• Wall Balls: This was the most challenging segment for Clarice, with her time being significantly slower than average. To improve:
  • Drills and Techniques: Focus on strengthening the lower body and shoulders with exercises like squats, overhead presses, and wall ball-specific drills.
  • Form Correction: Work on efficient squat depth and explosive power to improve ball trajectory and reduce fatigue.
  • Training Exercises: Include high-rep wall ball workouts, plyometric exercises like box jumps, and dynamic core workouts to enhance stability and endurance.
• Sled Pull: Time here was slower than average, indicating a need for enhanced strength and technique:
  • Drills and Techniques: Incorporate sled pull drills focusing on back and arm strength.
  • Form Correction: Ensure proper pulling technique with a focus on using leg drive and maintaining a strong core.
  • Training Exercises: Add deadlifts, bent-over rows, and grip strength exercises to improve pulling power and endurance.
• Farmers Carry: This was another segment where Clarice could gain time:
  • Drills and Techniques: Practice carrying different weights to build grip strength and overall stability.
  • Form Correction: Focus on posture and core engagement while carrying weights to prevent fatigue.
  • Training Exercises: Incorporate farmers walks with varying weights and distances, core strengthening exercises, and shoulder stability workouts.
• Ski Erg and Rowing: These segments were also slower than average:
  • Drills and Techniques: Focus on improving the efficiency of movement and breathing technique.
  • Form Correction: Work on maintaining a smooth and consistent stroke rate to conserve energy.
  • Training Exercises: Include interval training on both the ski erg and rowing machine, focusing on technique and power.

Race Strategies

• Transition Efficiency: Although Clarice's roxzone time was faster than average, continuous improvement in transition speed can be achieved through practice drills that simulate race conditions to minimize downtime between exercises.
• Strength Training: Given Clarice's strong running profile, incorporating more strength and resistance training into her routine will help balance her performance, particularly in the more strength-demanding segments.
• Compromised Running Training: Practice running immediately after completing strength exercises to simulate race fatigue and improve performance in compromised running scenarios.
• Pacing Strategy: Maintain the effective pacing strategy observed in earlier segments but ensure to conserve enough energy for strength-intensive exercises by strategically managing exertion levels throughout the race.