Overall Performance

Patsy Soh delivered a commendable performance at the 2024 Singapore Hyrox, finishing 58th out of 1115 athletes overall and 7th in her age group. Her overall time of 01:28:12 places her in the top 5% of all athletes. Her total running time was 48:14, which was 2:12 slower than the average, suggesting room for improvement in running endurance and pacing, particularly in the later stages of the race. Although her initial running segments were faster than average, she slowed significantly by the mid-point, indicating a potential issue with pacing strategy. Overall, Patsy shows a balanced performance profile, excelling in certain strength exercises like the Sled Push and Sandbag Lunges, but needing to enhance her running and some other strength segments like the Farmers Carry.

Segments to Improve

Running: The total running time was slower than average. To improve, incorporate interval training and tempo runs to build both speed and endurance. Consider hill sprints for increasing leg strength and efficiency. Focus on pacing strategy during training to maintain a steady pace throughout the race.
Farmers Carry: Patsy's time was significantly slower here. Focus on grip strength and core stability with exercises like deadlifts, kettlebell carries, and planks. Practice carrying progressively heavier weights over different distances to build endurance and strength.
Ski Erg: Work on technique and efficiency with drills that focus on upper body strength and cardiovascular fitness. Include exercises like seated rows, lat pull-downs, and high-intensity interval training (HIIT) sessions on the Ski Erg to improve power and endurance.
Rowing: Improve rowing technique and power output with specialized drills. Include power strokes, long steady-state rows, and mixed interval sessions to build both speed and endurance. Strengthen the back and shoulders with exercises like bent-over rows and shoulder presses.
Sled Pull: Despite being faster than average, there's still room for improvement. Focus on building lower body strength and endurance with exercises like squats, lunges, and sled pulls with varying weights and distances.

Race Strategies

Pacing: Implement a more conservative start to conserve energy for the latter half of the race. Practice negative splits in training, aiming to run the second half faster than the first.
Transition Efficiency: Enhance transition times by practicing quick transitions between exercises. Focus on minimizing time in the roxzone by organizing equipment and planning transitions during training sessions.
Compromised Running: Train in simulated race conditions where running follows strength exercises. This will help adapt the body to running efficiently even when fatigued from strength segments.