Raffie Hidayat Hyrox Result

Overall Performance

Hidayat Raffie's performance in the 2024 Singapore National Stadium Hyrox race reflects a balanced profile, with notable strengths in strength-based exercises. His overall rank was in the top 66% of all athletes and top 58% in his age group. His strength is evident in segments like Sled Push and Burpees Broad Jump, where he excelled significantly. However, his Total Running Time was slower than average, indicating a need for improvement in running endurance and speed. The pacing analysis suggests that Hidayat might have started the race with a relatively slower pace, especially evident in the first running segment, but performed well in later segments, indicating a need to balance his energy distribution throughout the race.

Segments to Improve

• Total Running Time: Hidayat's overall running time was slower than average. To improve:
  • Endurance Training: Incorporate long-distance runs at a moderate pace to build cardiovascular endurance. Aim for a weekly long run that gradually increases in distance.
  • Speed Work: Implement interval training sessions, such as 400m repeats at a fast pace with short recovery times, to enhance speed and stamina.
  • Form Drills: Focus on running form with drills such as high knees, butt kicks, and strides to improve efficiency.
• Wall Balls: The time taken here was significantly slower than average.
  • Strength Training: Include exercises like squats and overhead presses to build the necessary muscle strength.
  • Technique Improvement: Focus on the coordination of the squat and throw motion. Practice with lighter balls to perfect the technique before adding weight.
  • Endurance Drills: Perform high-rep sets to build muscular endurance specific to this movement.
• Roxzone: Slower transition times indicate room for improvement.
  • Transition Drills: Practice quick transitions in training sessions, timing how quickly you can move from one activity to the next.
  • Fitness Conditioning: Enhance overall fitness with circuit training that includes multiple exercises in quick succession.
• Ski Erg and Rowing: Both segments were slower than average.
  • Technique Focus: Work with a coach to refine technique on the erg machines to improve efficiency and power output.
  • Strength and Endurance: Include interval training on the erg machines to build strength and cardiovascular endurance simultaneously.

Race Strategies

• Pacing Strategy: Develop a more consistent pacing strategy to avoid starting too slow and burning out at the end. Practice negative splits in training to learn how to conserve energy for the latter parts of the race.
• Energy Management: Focus on energy conservation techniques such as controlled breathing and maintaining a steady heart rate during the race.
• Transition Efficiency: Plan and practice transitions to minimize downtime between segments. This can significantly contribute to a better overall time.
• Customized Warm-up: Implement a warm-up routine that includes dynamic stretches and light cardio to prepare the muscles for the demands of the race.