Teck Huat Tan Hyrox Result

Overall Performance

Tan Teck Huat delivered a commendable performance in the 2024 Singapore Hyrox race, achieving an overall rank of 535 out of 1115 athletes, placing him in the top 47%. In his age group (45-49), he ranked 48th out of 95 athletes, marking him in the top 50%. His overall time was 01:47:52, with a total running time of 00:53:24, which is 34 seconds slower than the average. This suggests a slight strength bias, as his strength segments were generally more competitive than his running segments. Notably, he showed stronger performance in the sled push and burpees broad jump, indicating his proficiency in strength-based exercises. However, his pacing strategy might need adjustment; he started strong but faced challenges in maintaining this pace during mid-race segments.

Segments to Improve

• Sled Pull: Tan was significantly slower in the sled pull segment, taking 02:14 longer than average, ranking him in the 95th percentile. To improve:
  • Technique Drills: Focus on maintaining a low center of gravity and using a hand-over-hand technique to maximize efficiency.
  • Strength Training: Incorporate exercises such as bent-over rows, deadlifts, and sled drags into the routine to build pulling strength.
• Wall Balls: He was 43 seconds slower than average, ranking in the 67th percentile. Improvement can be achieved through:
  • Form Correction: Emphasize proper squat depth and explosive power from the legs.
  • Endurance Drills: Practice wall ball intervals with increasing reps to build stamina.
• Farmers Carry: Finishing 12 seconds slower than average, ranked in the 65th percentile, suggests a need for grip and core strength improvement:
  • Grip Strength Exercises: Include static holds and farmer's walks with varying loads.
  • Core Stability: Integrate planks and rotational exercises to enhance stability.
• Rowing: With a time 12 seconds slower than average, ranked in the 75th percentile, focus should be on:
  • Rowing Technique: Work on maintaining a consistent stroke rate and power application.
  • Cardiovascular Conditioning: Include interval training sessions on the rower to boost aerobic capacity.
• Roxzone: Although faster than average, further reduction can enhance overall performance:
  • Transition Practice: Simulate race conditions to improve efficiency in moving between exercise zones.
  • Overall Fitness: Increase cardiovascular and muscular endurance to reduce rest time needed during transitions.

Race Strategies

• Pacing: Implement a more consistent pacing strategy. Avoid starting too fast; instead, maintain a steady pace across all running segments to prevent early fatigue.
• Energy Management: Focus on energy conservation during strength segments to maintain running performance. Practice managing exertion levels to ensure sufficient energy reserves for latter stages of the race.
• Specific Transition Techniques: Develop specific strategies for quicker transitions, such as practicing efficient equipment handling and movement between zones.