Wen Wen Hyrox Result

Overall Performance

Wen Wen delivered a commendable performance, finishing in the top 23% overall and in her age group at the 2024 Singapore Hyrox event. Her strength-based segments, such as Sled Push, Burpees Broad Jump, Sandbag Lunges, and Wall Balls, were exceptional, often placing her in the top 20% or better. Her overall running time was slower than average by 03:25, suggesting that running is an area for improvement. The pacing across the initial running segments indicates she started slightly slower than the average, which may have conserved energy for later stages but also suggests room for improvement in her running economy. Wen Wen demonstrates a hybrid profile, with a slight edge towards strength-based exercises but a need to enhance her running capabilities to balance her overall performance.

Segments to Improve

• Running:

  Overall running was slower than average. To improve, incorporate interval training, focusing on 400m to 800m repeats at a faster pace than race pace to build speed and endurance. Hill sprints will enhance power and running economy, while long, steady-state runs will build aerobic capacity.

• Rowing:

  Rowing was significantly slower. Focus on technique, ensuring a powerful drive with legs, followed by the body and arms. Incorporate rowing intervals like 500m repeats with 1-minute rest at a high stroke rate to improve speed and endurance. Strength conditioning for the core and legs can also enhance rowing power.

• Sled Pull:

  To improve this segment, practice pulling heavy sleds, focusing on maintaining a consistent pace and minimizing rest. Incorporate exercises that strengthen the posterior chain, such as deadlifts and bent-over rows, as well as grip strength exercises like farmer's walks.

• Farmers Carry:

  Improvement can be achieved by incorporating heavier carries in training. Focus on maintaining proper posture: shoulders back, core engaged, and steady breathing. Include grip strength workouts and core stability exercises to enhance performance in this segment.

• Ski Erg:

  Focus on the efficiency of movement, practicing a smooth, powerful pull. Training should include intervals, such as 30-60 second bursts at maximum effort with equal rest time to increase power output and technique drills to improve form efficiency.

Race Strategies

• Pacing: Start slightly faster in early running segments to maintain a competitive pace without burning out. Use heart rate monitoring to maintain optimal effort throughout the race.
• Transition Efficiency: Minimize time in the Roxzone by pre-planning transitions, rehearsing quick gear changes, and practicing mental focus during transitions to maintain momentum.
• Compromised Running: Practice running after strength exercises to simulate race fatigue. Include brick workouts where running segments are immediately followed by strength exercises to improve resilience and performance consistency.