Yeo Eunice Hyrox Result

Overall Performance

Eunice Yeo delivered an impressive performance in the 2024 Singapore Hyrox race, ranking 32nd overall and 2nd in her age group, placing her in the top 2% of competitors. Her overall time was 01:22:58, showcasing a strong running ability with a total running time of 00:42:37, which is 46 seconds faster than the average. This indicates that Eunice has a strong running profile. The pacing analysis reveals that she maintained a consistent speed across the running segments, although her last running segment was slightly slower than average, suggesting a need to balance energy distribution better throughout the race. Her transition times in the Roxzone were notably fast, indicating efficient transitions between exercises.

Segments to Improve

• Wall Balls: Eunice was 50 seconds slower than average and has significant room for improvement. To enhance performance in this segment, she should focus on improving her squat form and shoulder endurance. Exercises such as thrusters and goblet squats can be beneficial. Additionally, practicing wall ball shots with a focus on maintaining a high tempo can help reduce time.
• Ski Erg: Performing 47 seconds slower than average, Eunice could benefit from technique refinement. Emphasizing the use of core and legs rather than just arms can improve efficiency. Incorporate interval training on the Ski Erg to simulate race conditions and improve stamina.
• Rowing: With a slower time here, focusing on technique can lead to improvements. Ensure proper rowing form, focusing on driving with the legs and maintaining a steady stroke rate. Include varied rowing workouts, mixing endurance with high-intensity intervals.
• Burpees Broad Jump: Being 12 seconds slower than average suggests a need for better explosive power and cardiovascular efficiency. Plyometric drills like box jumps and burpee variations can help improve explosiveness and efficiency.
• Sandbag Lunges: A slight lag in time indicates a need to build leg endurance and stabilization strength. Incorporate weighted lunges and single-leg exercises to improve strength and balance.

Race Strategies

• Pacing: Ensure a balanced pace throughout the race to avoid fatigue in later segments. Practice negative splits in training to get accustomed to starting conservatively and finishing stronger.
• Nutrition and Hydration: Focus on a solid nutrition and hydration strategy leading up to and during the race to maintain energy levels.
• Transition Management: Continue leveraging efficient transitions, but ensure they are not rushed to the point of compromising form in subsequent exercises.
• Compromised Running: Train running immediately after strength exercises to adapt to the transition from strength to running, enhancing her ability to maintain pace post-exercise.
• Strength Training for Runners: Since Eunice has a runner's profile, incorporating regular strength training focusing on core, upper body, and lower body can help improve overall performance in strength-based exercises.