Pang Chen Fong
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
239 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 239 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 239 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Pang Chen Fong'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 Pang Chen Fong'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 239 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 Pang Chen Fong'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 Pang Chen Fong'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
09:03.
Check the detail of the improvement plan below.
04:46
Potential Improvement
52.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Chen Fong Pang delivered a solid performance at the 2024 Singapore Hyrox race, securing an overall rank of 699 out of 1115 athletes, and ranking 140th in his age group (35-39). With a total race time of 02:05:18, Chen demonstrated notable running capabilities, finishing with a total running time of 01:01:09, which is 33 seconds faster than the average. His best running lap was an impressive 00:06:13, placing him in the 4th percentile. This suggests that Chen has a strong runner profile. However, his pace across the first four running segments indicates a tendency to start the race too fast, particularly in Running 1 and Running 2, before slowing down in subsequent segments. This pacing strategy might contribute to fatigue in later parts of the race.
Segments to Improve
- Burpees Broad Jump: Chen was 01:45 slower than average, placing him in the 71st percentile. To improve, focus on plyometric training to increase explosive power. Exercises like box jumps, squat jumps, and burpee variations can enhance this segment.
- Wall Balls: With a time 01:02 slower than average, Chen can benefit from improving his upper body strength and endurance. Incorporate medicine ball throwing drills and shoulder-strengthening exercises such as overhead presses and kettlebell swings.
- Sled Pull: Being 00:50 slower than average suggests a need for enhanced pulling strength. Implement resistance training that targets the back and biceps, like bent-over rows and deadlifts, and practice with sled pull variations to build specific strength.
- Running 8: This segment was notably slower, indicating fatigue. Improve endurance through long-distance running and incorporate tempo runs to enhance stamina. Practice compromised running after strength exercises to simulate race conditions.
Race Strategies
- Optimal Pacing: Adjust pacing strategy to avoid starting too fast. Aim for a consistent pace throughout the race, conserving energy for later segments. Monitor heart rate to ensure you're within a sustainable zone.
- Efficient Transitions: Focus on minimizing time in the Roxzone. Practice quick transitions during training sessions to develop a routine that reduces transition time without sacrificing recovery.
- Strategic Energy Conservation: Prioritize energy conservation for strength-intensive segments. Implement a balanced approach between running and strength training to maintain performance in both areas.
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