Wong Jackie
Hyrox Result
Dive into this athlete’s performance at 2024 Singapore 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
154 similar athletes.
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 154 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 154 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Wong Jackie'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 Wong Jackie'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 154 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 Wong Jackie'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 Wong Jackie'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
16:30.
Check the detail of the improvement plan below.
06:01
Potential Improvement
36.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jackie Wong, competing in the 2024 Singapore HYROX event, demonstrated significant strengths in his running segments, finishing with a total running time of 00:55:09, which is 10:20 faster than the average. This indicates a strong runner profile. His overall race time of 02:15:28 placed him in the top 66% overall and top 62% in his age group. Notably, Jackie maintained a strong pace throughout the initial running stages, suggesting a well-managed start. However, his performance in strength-based exercises such as the Sled Pull, Sandbag Lunges, and Farmers Carry indicated areas for improvement, which will be crucial for balancing his overall performance.
Segments to Improve
- Sled Pull (00:13:41): This segment was 05:14 slower than average. To improve, Jackie should focus on developing upper body and core strength. Suggested exercises include:
- Pull-ups and Lat Pulldowns: To enhance upper body pulling strength.
- Core stability exercises: Planks and Russian twists to improve core engagement during the sled pull.
- Specific Sled Pull Drills: Practice with lighter weights to perfect form and gradually increase the weight.
- Sandbag Lunges (00:14:10): 05:15 slower than average. Jackie should work on lower body strength and endurance. Recommended exercises include:
- Lunges and Bulgarian Split Squats: To build unilateral leg strength.
- Sandbag Carry Drills: Incorporate varied weight and distance to mimic race conditions.
- Farmers Carry (00:04:46): 01:33 slower than average. Focus on grip and shoulder stability. Suggestions include:
- Grip Strengthening Exercises: Dead hangs and farmers walks with gradually increasing weights.
- Shoulder Stability Drills: Overhead carries with kettlebells or dumbbells.
- Wall Balls (00:12:33): Improve by 00:31 slower than average. Jackie should focus on coordination and power:
- Medicine Ball Thrusters: To improve explosive leg power and endurance.
- Wall Ball Practice: Regular practice with varying weights to improve accuracy and speed.
Race Strategies
- Pacing: Maintain a consistent pace during running segments, ensuring energy is conserved for strength exercises.
- Transition Efficiency: Work on reducing time in the Roxzone by practicing quick transitions between running and exercises.
- Energy Management: Prioritize hydration and nutrition strategies to sustain energy levels throughout the race.
- Mental Preparation: Develop mental toughness and focus techniques to enhance performance under fatigue.
By addressing these key areas, Jackie can balance his running strengths with improved strength-based performance, leading to a more competitive overall race result.
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