Season 23/24 2023 Singapore (952) HYROX (826) Men (627) Ng Dion

Ng Dion Hyrox Result

Dive into this athlete’s performance at 2023 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 1000 similar athletes.

Performance Highlights

SIN SIN Flag Men 40-44 #112010 01:33:28 25th in AG | Top 21.7% 136th | Top 21.7%
+00:21
46:26
Run Total
+00:04
05:48
Avg. Lap
+00:00
04:51
Best Lap
-02:31
37:05
Workout Total
-00:19
04:38
Avg. Workout
+02:06
09:59
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 1000 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ng Dion'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 Ng Dion'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 1000 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 Ng Dion'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 Ng Dion'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 03:08. Check the detail of the improvement plan below.

01:23 Potential Improvement 44.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:23 46:26 to 45:03 44.1%
Sled Pull 01:22 06:36 to 05:14 43.6%
Farmers Carry 00:19 02:36 to 02:17 10.1%
Wall Balls 00:04 07:02 to 06:58 2.1%
Ski Erg 00:00 04:12 to 04:12 0.0%
Sled Push 00:00 03:01 to 03:01 0.0%
Burpees Broad Jump 00:00 04:34 to 04:34 0.0%
Rowing 00:00 04:56 to 04:56 0.0%
Sandbag Lunges 00:00 04:08 to 04:08 0.0%

Splits Time

Ng Dion Perfect Race
Splits Total Average Total
Running 1 04:51 00:00 04:52 -00:01 00:00 +00:00
Ski Erg 04:12 04:51 04:33 -00:21 04:52 -00:01
Running 2 04:54 09:03 05:19 -00:25 09:25 -00:22
Sled Push 03:01 13:57 03:09 -00:08 14:44 -00:47
Running 3 05:19 16:58 05:47 -00:28 17:53 -00:55
Sled Pull 06:36 22:17 05:27 +01:09 23:40 -01:23
Running 4 05:37 28:53 05:48 -00:11 29:07 -00:14
Burpees Broad Jump 04:34 34:30 06:04 -01:30 34:55 -00:25
Running 5 06:00 39:04 06:00 +00:00 40:59 -01:55
Rowing 04:56 45:04 04:58 -00:02 46:59 -01:55
Running 6 06:10 50:00 05:49 +00:21 51:57 -01:57
Farmers Carry 02:36 56:10 02:21 +00:15 57:46 -01:36
Running 7 05:34 58:46 05:48 -00:14 01:00:07 -01:21
Sandbag Lunges 04:08 01:04:20 05:41 -01:33 01:05:55 -01:35
Running 8 08:05 01:08:28 06:36 +01:29 01:11:36 -03:08
Wall Balls 07:02 01:16:33 07:23 -00:21 01:18:12 -01:39
Roxzone 09:59 01:33:28 07:53 +02:06 01:33:28
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dion Ng performed well in the HYROX race, finishing with an overall rank of 136 out of 826 athletes, placing him in the top 16% of participants. In his age group (40-44), he ranked 25th out of 142 athletes, which is in the top 17%. Dion's total race time was 01:33:28, with a total running time of 00:46:26. However, his total running time was 01:52 slower than the average.

Dion's best running lap was 00:04:51, which was 00:10 slower than the average. This suggests that he may have started the race with a slightly slower pace. Additionally, his splits analysis indicates that Dion performed particularly well in the Ski Erg, Sled Push, Running 3, Burpees Broad Jump, Running 7, and Sandbag Lunges segments, where he was consistently faster than the average.

Segments to Improve


1. Roxzone:
Dion spent 00:09:59 in the Roxzone, which was 02:14 slower than the average. To improve this segment, Dion should focus on improving his overall fitness and transition time. Incorporating HIIT (High-Intensity Interval Training) workouts and agility exercises into his training routine can help improve his overall fitness level and increase his speed during transitions.

2. Run Total:
Dion's total running time was 00:46:26, which was 01:52 slower than the average. To improve this segment, Dion should focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help him improve his running performance. Additionally, working on proper running form and technique can help optimize his running efficiency.

3. Running 8:
Dion's time in the Running 8 segment was 00:08:05, which was 01:22 slower than the average. To improve this segment, Dion should focus on improving his endurance and speed during longer distance runs. Incorporating long runs into his training routine, gradually increasing the distance over time, can help improve his endurance. Additionally, incorporating speed workouts such as fartlek runs and tempo runs can help improve his speed during longer distance runs.

4. Sled Pull:
Dion's time in the Sled Pull segment was 00:06:36, which was 00:50 slower than the average. To improve this segment, Dion should focus on building strength and power in his upper body and legs. Incorporating exercises such as deadlifts, squats, and sled pulls into his strength training routine can help improve his performance in this segment. Additionally, focusing on proper technique and form during the sled pull can help optimize his efficiency.

5. Running 6:
Dion's time in the Running 6 segment was 00:06:10, which was 00:22 slower than the average. To improve this segment, Dion should focus on improving his endurance and speed during moderate distance runs. Incorporating tempo runs and interval training into his training routine can help improve his speed and endurance during moderate distance runs. Additionally, focusing on maintaining a consistent pace and avoiding starting too fast can help improve his performance in this segment.

6. Best Lap:
Dion's best lap time was 00:04:51, which was 00:10 slower than the average. To improve his lap time, Dion should focus on increasing his speed and maintaining a consistent pace throughout the race. Incorporating interval training and tempo runs into his training routine can help improve his speed and endurance.

7. Farmers Carry:
Dion's time in the Farmers Carry segment was 00:02:36, which was 00:12 slower than the average. To improve this segment, Dion should focus on building grip strength and overall upper body strength. Incorporating exercises such as farmer's carries, pull-ups, and grip strength exercises into his strength training routine can help improve his performance in this segment.

Strategies


- Pacing: Dion should work on starting the race at a consistent pace to avoid starting too fast and burning out later in the race. He can practice pacing during training runs by using a GPS watch or smartphone app to monitor his pace and ensure he maintains a steady effort throughout the race.

- Transitions: Dion should focus on improving his transition time between segments. Practicing quick and efficient transitions during training can help him save valuable time during the race. He can set up a mock transition area during his training sessions and practice moving quickly between exercises.

- Mental Preparation: Dion should work on mental preparation techniques to stay focused and motivated during the race. This can include visualization exercises, positive self-talk, and setting specific goals for each segment of the race.

- Race Nutrition: Dion should develop a race nutrition plan to ensure he is properly fueled and hydrated throughout the race. This can include pre-race meals, hydration strategies, and fueling during the race with energy gels or snacks.

Overall, Dion Ng performed well in the HYROX race, but there are areas where he can improve to enhance his performance. By focusing on improving his overall fitness, running endurance, and speed, as well as optimizing his transitions and mental preparation, Dion can continue to progress and achieve even better results in future races.

Similar Athletes
Santibañez González Jorge 2024 Mexico City 01:33:02
Matharu Pritpal 2024 Birmingham 01:33:19
Curbelo Noda Nauzet 2023 Madrid 01:33:15
Tumaalii Pati 2024 Melbourne 01:33:23
Riedmaier Maximilian 2023 München 01:33:09
Bachmann Björn 2024 Karlsruhe 01:33:55
Saua Evi 2022 Hong Kong 01:33:54
Tilley Eamonn 2023 Dublin 01:33:34
Leijten Niels 2024 Amsterdam 01:33:31
Salvia Lorenzo 2024 Rimini 01:33:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download