Tjindradinata Albert Millardo Hyrox Result

Overall Performance

Albert Millardo Tjindradinata completed the 2024 Singapore Hyrox race with a commendable overall rank of 575 out of 1115 athletes, placing him in the top 51%. Within his age group (30-34), he ranked 159 out of 292 athletes, indicating room for improvement. His overall time was 01:51:06, and while he demonstrated strong abilities in strength-based exercises, his total running time of 00:58:54 was 04:29 slower than average, suggesting running as a key area for enhancement.

Albert seems to have a more strength-focused profile, with exceptional performances in the Sled Push, Burpees Broad Jump, Rowing, and Wall Balls, where he ranked in the top percentiles. His pacing suggests he started reasonably strong but experienced a significant slowdown during the Running 4 segment. This slowdown indicates he might have begun the race at a sustainable pace but lost momentum later on, possibly due to fatigue from the strength segments.

Segments to Improve

• Total Running Time: Albert’s total running time was notably slower than average. To enhance his running performance, he should focus on interval training, which will help improve speed and endurance. Suggested exercises include:
  • Fartlek runs: Alternating between fast and slow paces over varied terrain.
  • Tempo runs: Sustained efforts at a challenging but manageable pace to increase lactate threshold.
  • Long, slow distance runs: Building aerobic capacity and endurance.
• Roxzone Transitions: Albert’s roxzone time was slower than average, indicating potential fatigue or inefficient transitions. Improving transition efficiency can be achieved with practice and by enhancing overall cardiovascular fitness.
  • Drills for improvement: Practice transitioning quickly between different exercises, simulating race-day conditions.
  • Form improvement: Focus on minimizing time spent adjusting gear or catching breath.
• Farmers Carry: This segment was significantly slower than average. Albert should concentrate on grip strength and core stability.
  • Exercises to enhance performance: Heavy farmers carries with varying distances, kettlebell swings, and deadlifts to build grip and core strength.
• Sled Pull: While his performance was around the average, targeting this segment with specific strength training can yield improvements.
  • Targeted exercises: Engage in sled drags with increasing weight, focusing on both speed and endurance.
• Sandbag Lunges: Though not a major concern, improving leg strength and stability can enhance efficiency.
  • Recommended exercises: Weighted lunges, Bulgarian split squats, and step-ups to build leg endurance and balance.

Race Strategies

• Start with a Balanced Pace: Avoid starting too fast to conserve energy for later segments. A consistent pace will prevent early fatigue.
• Optimize Transitions: Practice quick transitions between exercises to shave off precious seconds. Consider rehearsing the sequence of events to become more efficient.
• Focus on Recovery: Incorporate active recovery during race segments where possible, such as using running segments to regulate breathing and heart rate.
• Mental Preparation: Develop mental resilience to push through fatigue in later race stages. Visualization techniques and positive self-talk can be beneficial.