Halid Heriandy Hyrox Result

Overall Performance

Heriandy Halid delivered a commendable performance in the 2024 Singapore National Stadium Hyrox race, ranking in the top 27% overall and the top 26% in his age group. His overall time of 01:35:28 reflects solid athletic ability, with notable strengths in strength-based exercises such as the Sled Push, Burpees Broad Jump, Sandbag Lunges, and Wall Balls where he performed significantly faster than average. However, his total running time was slightly slower than average, indicating a need for improvement in running endurance and speed. The pacing analysis suggests that he started the race slower than average in the initial running segments, which might indicate a conservative start, possibly affecting his overall momentum. His profile leans more toward strength, as evidenced by his superior performance in strength-based exercises, suggesting that improvements in running could enhance his hybrid performance.

Segments to Improve

• Total Running Time: The total running time was 01:13 slower than average. To enhance running performance, incorporate interval training and tempo runs to build speed and endurance. Adding hill sprints could also improve cardiovascular efficiency and running mechanics. Focus on running form, including posture, foot strike, and cadence, to maximize efficiency.
• Roxzone: With a time of 00:09:36, which is 01:35 slower than average, optimizing transition times between exercise zones is crucial. Practice quick transitions during training by simulating race conditions and minimizing rest periods. Improve overall fitness to reduce recovery time between exercises.
• Sled Pull: The time here was 01:09 slower than average. Focus on building upper body and grip strength with exercises like deadlifts, rows, and pull-ups. Practice sled pull techniques, ensuring efficient form, which includes engaging the core and using a strong, steady pace.
• Farmers Carry: This was 00:21 slower than average. Improve grip strength and endurance with exercises like farmer's walks, kettlebell swings, and dead hangs. Focus on maintaining a steady pace and controlled breathing during the exercise.
• Rowing: Being 00:13 slower than average, rowing technique can be refined by practicing proper form, focusing on the drive phase and maintaining a consistent stroke rate. Include rowing intervals and endurance sessions in training to enhance cardiovascular capacity and technique.

Race Strategies

• Pacing: Start the race at a controlled pace to avoid early fatigue. Gradually increase intensity as the race progresses, particularly after the initial running segments.
• Efficient Transitions: Minimize time in the Roxzone by practicing quick transitions during training. Have a planned sequence for each transition to save valuable seconds.
• Strength and Conditioning: Continue to leverage strength in exercises like the Sled Push and Sandbag Lunges while focusing on improving running speed and endurance. Balance training with both strength and cardio sessions tailored to Hyrox race dynamics.
• Compromised Running: Integrate compromised running drills where you perform running intervals immediately after strength exercises to simulate race conditions. This will help improve running efficiency under fatigue.