Ngo Tan Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 979 similar athletes.

Performance Highlights

AUS AUS Flag Men 35-39 #132033 01:45:18 229th in AG | Top 43.4% 977th | Top 39.9%
-02:09
49:14
Run Total
-00:15
06:09
Avg. Lap
+00:11
05:26
Best Lap
+00:53
45:39
Workout Total
+00:07
05:42
Avg. Workout
+01:15
10:30
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 979 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 979 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ngo Tan's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Ngo Tan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 979 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Ngo Tan's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Ngo Tan's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 04:12. Check the detail of the improvement plan below.

03:29 Potential Improvement 82.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 03:29 09:53 to 06:24 82.9%
Sled Pull 00:15 06:22 to 06:07 6.0%
Wall Balls 00:15 08:37 to 08:22 6.0%
Farmers Carry 00:13 02:52 to 02:39 5.2%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Push 00:00 03:15 to 03:15 0.0%
Burpees Broad Jump 00:00 05:23 to 05:23 0.0%
Rowing 00:00 04:57 to 04:57 0.0%
Run Total 00:00 49:14 to 49:14 0.0%

Splits Time

Ngo Tan Perfect Race
Splits Total Average Total
Running 1 05:18 00:00 05:16 +00:02 00:00 +00:00
Ski Erg 04:20 05:18 04:43 -00:23 05:16 +00:02
Running 2 05:32 09:38 05:48 -00:16 09:59 -00:21
Sled Push 03:15 15:10 03:39 -00:24 15:47 -00:37
Running 3 05:30 18:25 06:25 -00:55 19:26 -01:01
Sled Pull 06:22 23:55 06:15 +00:07 25:51 -01:56
Running 4 05:26 30:17 06:25 -00:59 32:06 -01:49
Burpees Broad Jump 05:23 35:43 07:04 -01:41 38:31 -02:48
Running 5 05:35 41:06 06:41 -01:06 45:35 -04:29
Rowing 04:57 46:41 05:14 -00:17 52:16 -05:35
Running 6 05:40 51:38 06:30 -00:50 57:30 -05:52
Farmers Carry 02:52 57:18 02:37 +00:15 01:04:00 -06:42
Running 7 05:44 01:00:10 06:28 -00:44 01:06:37 -06:27
Sandbag Lunges 09:53 01:05:54 06:36 +03:17 01:13:05 -07:11
Running 8 10:32 01:15:47 07:44 +02:48 01:19:41 -03:54
Wall Balls 08:37 01:26:19 08:38 -00:01 01:27:25 -01:06
Roxzone 10:30 01:45:18 09:15 +01:15 01:45:18
Based on 979 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

At the 2024 Melbourne HYROX event, Tan Ngo demonstrated strong running capabilities, finishing with a Total running time of 00:49:14, which is 02:25 faster than the average, indicating a significant advantage in running. This suggests Tan has a runner's profile. His initial pacing was slightly slower, particularly in Running 1, but he quickly gained momentum, showcasing impressive performance in subsequent running segments, with several being significantly faster than average. However, there were areas, especially in strength-based exercises, where there is room for improvement.

Segments to Improve

  • Sandbag Lunges: Tan's time of 09:53 is 03:18 slower than average, placing him in the 99th percentile. To improve:
    • Exercise Recommendations: Focus on leg strength and endurance. Incorporate lunges with weights, Bulgarian split squats, and step-ups into your routine. Aim for high-repetition sets to build muscular endurance.
    • Technique Improvement: Ensure proper form by maintaining an upright torso, engaging core muscles, and taking measured steps to prevent fatigue.
  • Roxzone: At 10:30, Tan is 01:20 slower than average, indicating a need to improve transition efficiency.
    • Exercise Recommendations: Practice quick transitions by creating race simulations. Focus on agility and speed drills, such as shuttle runs and ladder drills.
    • Technique Improvement: Work on mental focus and decision-making under fatigue to reduce unnecessary resting.
  • Wall Balls: Completing this segment 00:05 slower than average, suggests room for improvement.
    • Exercise Recommendations: Incorporate wall ball drills into your routine, focusing on consistent rhythm and breathing. Add strength training for shoulders and legs with exercises like thrusters and squats.
    • Technique Improvement: Optimize ball release and catch to maintain a fluid motion.
  • Sled Pull: Tan was 00:06 slower than average, indicating potential for growth.
    • Exercise Recommendations: Improve upper body and grip strength through exercises like deadlifts, rows, and farmer’s carries.
    • Technique Improvement: Focus on maintaining a low body position and using legs to drive the sled efficiently.
  • Farmers Carry: Being 00:15 slower than average suggests a need for enhanced grip and core strength.
    • Exercise Recommendations: Include farmer's walks, deadlifts, and wrist curls in workouts to build grip strength.
    • Technique Improvement: Maintain strong posture and even pacing during the carry.

Race Strategies

  • Pacing: Start at a slightly faster pace in the initial running segments to avoid playing catch-up. Monitor effort levels to ensure you can maintain performance in later stages.
  • Transition Efficiency: Reduce time in the Roxzone by practicing quick transitions and visualizing the next segment during the current one to mentally prepare.
  • Compromised Running: After high-intensity exercises like the sled pull or burpees, focus on maintaining form and rhythm during running segments to minimize fatigue effects.
  • Mental Preparation: Develop a strong mental strategy to stay focused and motivated, especially during strength-intensive segments where performance tends to dip.
Similar Athletes
Marschner Jonas 2023 Hamburg 01:45:35
Hempfler Thomas 2024 Stuttgart 01:45:09
Rey Michel 2023 Milan 01:45:44
Van Soest Sjako 2024 Rotterdam 01:45:37
Hayton David 2024 Glasgow 01:44:59
Fitzpatrick Michael 2024 Hamburg 01:45:30
Phua Ryan 2024 Singapore National Stadium 01:45:02
Yeo Sean 2023 Singapore 01:44:59
Couper Joe 2024 Glasgow 01:44:56
Harris Greg 2024 Melbourne 01:45:31

Measure Your Performance Against Top Athletes

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