Tan Hui Min Hyrox Result

Overall Performance

Hui Min Tan delivered a strong performance at the 2024 Singapore Hyrox event, ranking in the top 8% of all athletes and the top 8% within her age group. Her overall time was 01:33:13. The analysis indicates that she has a balanced profile with a slight inclination towards strength exercises, as evidenced by her faster-than-average performances in strength-based segments like Sled Push, Sled Pull, Burpees Broad Jump, and Sandbag Lunges. However, her total running time was slower than average by 05:36, suggesting that her running could be an area for improvement. Notably, her pacing began too fast, as indicated by her earlier running segments being closer to the average, while later segments progressively became slower, implying a need for better endurance management.

Segments to Improve

• Total Running Time: Given that Hui Min's running time was significantly slower than average, focus should be placed on improving her running efficiency and endurance.
  • Training Strategies: Incorporate interval training to enhance her speed and tempo runs to increase endurance. Consider long, steady-state runs to build aerobic capacity.
  • Specific Exercises:
    • Hill repeats: To build strength and power.
    • Plyometric drills: Such as box jumps to improve explosiveness and running economy.
    • Form drills: Focus on arm swing, posture, and stride technique to improve running efficiency.
• Running Segments (Especially Running 8): The significant slowdown in the final running segment indicates fatigue or loss of pace.
  • Training Strategies: Incorporate progressive endurance runs where the pace is gradually increased towards the end. Practice running after completing strength exercises to simulate race conditions.
  • Specific Exercises:
    • Brick workouts: Combine running and strength exercises in a single session to improve transition efficiency and combat fatigue.
    • Endurance circuits: Include exercises like squats and lunges followed by a run to build stamina and strength simultaneously.

Race Strategies

• Start with Controlled Pacing: Avoid going out too fast in the initial segments. Instead, maintain a consistent pace that can be sustained throughout the race to prevent fatigue in later stages.
• Efficient Transitions: Although Hui Min performed well in the Roxzone, maintaining focus on quick and smooth transitions can save valuable seconds and reduce overall fatigue.
• Balance Strength and Running: Given her strength in physical exercises, balancing her training to include more running will help improve her overall race performance.
• Mental Preparation: Incorporate visualization techniques and mental strategies to maintain focus and drive during tougher segments, particularly in the latter part of the race.