Prasatwattana Chakrit Hyrox Result

Overall Performance

Chakrit Prasatwattana delivered a strong performance in the 2024 Singapore National Stadium Hyrox race. Completing the race with an overall time of 01:58:56 placed him in the top 56% of all competitors and top 59% in his age group. His total running time was notably quicker than average, suggesting a proficiency in running. However, the pacing in the initial segments indicates a slightly slow start, with improvement observed in subsequent running segments. Chakrit seems to have a hybrid profile with a leaning towards running endurance, while strength-based exercises present areas for improvement.

Segments to Improve

• Roxzone: Chakrit's transition time was significantly slower than average, suggesting that improving overall fitness and transition efficiency is crucial. Training Strategies:
  • Implement high-intensity interval training (HIIT) to enhance cardiovascular fitness and agility.
  • Practice race simulations focusing on quick transitions between exercises to decrease downtime.
  • Incorporate plyometric drills to improve explosive power and speed during transitions.
• Sled Pull: This segment was notably slower. Focus on enhancing upper body strength and grip endurance. Training Strategies:
  • Perform sled pull drills with varying resistance to build strength and endurance.
  • Add rope climbs and farmer’s walks to increase grip strength and upper body conditioning.
  • Incorporate pull-ups and deadlifts into the strength training routine.
• Burpees Broad Jump: Efficiency in this segment can be improved with technique refinement and explosive power training. Training Strategies:
  • Practice burpee broad jumps with a focus on maintaining rhythm and minimizing rest.
  • Include box jumps and squat jumps to increase lower body explosive power.
  • Incorporate core stability exercises like planks and rotational movements for better control during jumps.
• Sandbag Lunges: Improving lower body strength and endurance will aid performance. Training Strategies:
  • Perform weighted lunges and step-ups to build leg strength and endurance.
  • Integrate functional training with sandbags to mimic race conditions.
  • Focus on mobility and flexibility exercises to enhance range of motion and prevent injuries.

Race Strategies

• Start Smart: Avoid starting too slow. Maintain a controlled but competitive pace in the initial segments to conserve energy for later challenges.
• Manage Transitions: Reduce time in the Roxzone by practicing efficient transitions. Establish a routine to quickly move from running to strength exercises.
• Compromised Running: Train running immediately after performing strength exercises to adapt to the fatigue and maintain pace during the race.
• Energy Conservation: Use the ski erg and rowing segments to maintain a steady pace, allowing for recovery without sacrificing speed.