Yap Bobby Hyrox Result

Overall Performance

Bobby Yap showcased a commendable performance in the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 441, placing him in the top 33% of all participants. Notably, his total running time of 44:36 was 4:13 faster than the average, indicating a strong running capability. However, his performance across strength-based exercises suggests a need for improvement. His pacing strategy was well-calibrated, especially evident from his consistently faster running times after the initial segment, indicating a good understanding of race dynamics. Overall, Bobby exhibits a runner profile and should focus on enhancing his strength aspects to become a more balanced athlete.

Segments to Improve

• Wall Balls (00:09:48, 87 Percentile Rank):

  This segment was significantly slower than average. Focus on improving muscular endurance and technique. Incorporate the following exercises:

  • Wall Ball Technique Drills: Focus on squat depth and release point.
  • Overhead Squats: 3 sets of 10 reps to build shoulder and core strength.
  • High-Intensity Interval Training: Incorporate wall balls into HIIT sessions to simulate race conditions.
• Sled Pull (00:07:42, 94 Percentile Rank):

  Strength and grip endurance are critical here. Suggested exercises:

  • Heavy Rope Pulls: 4 sets of 30 seconds to build grip and pulling power.
  • Deadlifts: Focus on form and consistency, 3 sets of 5 reps.
  • Farmer's Walk: Enhance grip and core stability, 3 sets of 1-minute walks.
• Roxzone (00:08:48, 59 Percentile Rank):

  Improve transition speed and overall fitness:

  • Transition Drills: Practice moving swiftly between exercises at home or gym.
  • Full-Body Circuit Training: Enhance overall stamina and agility.
• Sled Push (00:04:01, 74 Percentile Rank):

  Focus on leg strength and explosive power:

  • Squat Variations: Include front and back squats, 4 sets of 6-8 reps.
  • Plyometric Training: Box jumps and lunges to build explosive power.
• Ski Erg (00:05:19, 99 Percentile Rank):

  Enhance technique and endurance:

  • Interval Ski Erg Sessions: Short bursts of high intensity followed by rest.
  • Core Strengthening: Planks and Russian twists to stabilize the body during pulls.

Race Strategies

• Start Moderate: Avoid starting too fast in the initial running segments to conserve energy for strength exercises.
• Focus on Transitions: Practice quick transitions to reduce time spent in the Roxzone. Visualize each segment transition in training.
• Compromised Running Drills: Engage in running immediately after strength exercises in training to mimic race conditions.
• Pacing Strategy: Maintain a steady pace throughout the race, with slight increases in speed post strength zones.