Rakrueng Thanchan Hyrox Result

Overall Performance

Thanchan Rakrueng's performance at the 2024 Incheon HYROX race demonstrated a commendable effort, particularly in the strength-based segments such as the Ski Erg and Sled Push. However, his overall rank of 255 (Top 74%) suggests room for improvement in comparison to his peers. His time of 02:02:44, with a total running time of 01:00:56, indicates that he is slightly slower than the average running time by 00:48. This points towards a more strength-oriented profile, as his strength segments generally performed better than his running segments. In terms of pacing, Thanchan started strong but showed signs of fatigue as the race progressed, particularly evident in the latter running segments.

Segments to Improve

• Wall Balls (00:14:28, 94th Percentile)
  • Focus on improving stamina and technique in Wall Balls. Consider incorporating overhead strength and endurance drills such as wall sit holds with a medicine ball, thrusters, and high-rep squats with light weights.
  • Form correction: Ensure proper squatting form to avoid fatigue, using a full range of motion in the squat and maintaining a consistent rhythm for efficiency.
• Total Running Time (01:00:56, 00:48 slower than average)
  • Integrate tempo runs and interval training to build speed and endurance. Consider adding hill sprints to improve cardiovascular fitness and leg strength.
  • Compromised running scenarios: Practice running right after strength exercises like squats or lunges to simulate race conditions.
• Sandbag Lunges (00:08:05, 60th Percentile)
  • Develop leg strength and endurance with weighted lunges and Bulgarian split squats.
  • Practice maintaining balance and stability while fatigued to improve transition into running segments.
• Sled Pull (00:07:07, 48th Percentile)
  • Work on pulling strength with exercises like bent-over rows, deadlifts, and resistance band pulls.
  • Improve grip strength through dynamic grip exercises like farmer's walks and towel pull-ups.
• Roxzone (00:09:56, 31st Percentile)
  • Enhance transition efficiency with drills that simulate quick transitions between exercises, such as circuit training with minimal rest.
  • Focus on overall fitness improvement to reduce the need for rest and recovery during transitions.

Race Strategies

• Implement a more balanced pacing strategy: Consider starting at a slightly conservative pace to conserve energy for the latter segments, especially for running and wall balls.
• Focus on quick transitions: Practice transition drills to move swiftly between different exercises to minimize time spent in the Roxzone.
• Strengthen mental resilience: Develop strategies for maintaining focus and motivation, particularly during challenging segments like the Wall Balls and end-of-race running.