Teh Vincent KenJin Hyrox Result

Overall Performance

Vincent KenJin Teh demonstrated a commendable performance at the 2024 Singapore National Stadium HYROX race, finishing with an overall time of 01:41:35. His rank places him in the top 37% overall and top 34% within his age group, which is a promising position amidst strong competition. Vincent excelled in his running segments, achieving a total running time of 00:43:22, which is significantly faster than the average by 06:34. This indicates a strong running profile, suggesting he is more adept at running than strength-based activities. His pacing during the initial running segments was consistent, showing that he started neither too fast nor too slow, maintaining a strategic balance throughout the race.

Segments to Improve

• Sandbag Lunges: Vincent's time here was 01:53 slower than average. To improve:
  • Exercises: Incorporate weighted lunges and Bulgarian split squats to build strength and endurance.
  • Technique: Focus on maintaining a straight back and engaging the core during lunges to improve stability and efficiency.
• Sled Pull: He was 01:42 slower than average. To enhance performance:
  • Exercises: Practice with heavier sled pulls and incorporate resistance band training to build pulling power.
  • Technique: Work on maintaining a low center of gravity and using legs effectively to drive the pull.
• Wall Balls: Vincent was 01:12 slower than average. Recommendations include:
  • Exercises: Incorporate wall ball throws with varying weights and heights to increase adaptability and power.
  • Technique: Focus on strong leg drive and consistent breathing patterns to maintain rhythm.
• Roxzone: His time was 00:46 slower than average. Improvement can be made by:
  • Strategy: Implement transition drills to improve efficiency and reduce rest time between exercises.
• Sled Push: 01:07 slower than average. Suggestions include:
  • Exercises: Add sled pushes and leg press exercises to the training routine.
  • Technique: Ensure proper body alignment and push with continuous power rather than bursts.
• Burpees Broad Jump: 00:33 slower than average. To improve:
  • Exercises: Practice burpees with explosive jumps and incorporate plyometric drills to increase power.
  • Technique: Focus on a quick transition from the burpee to the jump, minimizing time on the ground.

Race Strategies

• Consistent Pacing: Maintain the steady pacing observed in the initial running segments to ensure energy conservation for strength exercises.
• Transition Efficiency: Work on reducing time spent in roxzones by practicing smooth and quick transitions between different exercise zones.
• Strength-Endurance Balance: Develop a balanced training regime that addresses strength deficits without compromising running efficiency, focusing on compromised running scenarios post-exercises like sled push and pull.
• Mental Focus: Cultivate mental strategies to maintain focus and motivation during challenging segments like sled pulls and sandbag lunges to optimize performance under fatigue.