Dive into this athlete’s performance at 2024 Singapore National Stadium 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.
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 Halid Heriandy'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 Halid Heriandy'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 Halid Heriandy'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 Halid Heriandy'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
04:42.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Heriandy Halid delivered a commendable performance in the 2024 Singapore National Stadium Hyrox race, ranking in the top 27% overall and the top 26% in his age group. His overall time of 01:35:28 reflects solid athletic ability, with notable strengths in strength-based exercises such as the Sled Push, Burpees Broad Jump, Sandbag Lunges, and Wall Balls where he performed significantly faster than average. However, his total running time was slightly slower than average, indicating a need for improvement in running endurance and speed. The pacing analysis suggests that he started the race slower than average in the initial running segments, which might indicate a conservative start, possibly affecting his overall momentum. His profile leans more toward strength, as evidenced by his superior performance in strength-based exercises, suggesting that improvements in running could enhance his hybrid performance.
Segments to Improve
Total Running Time: The total running time was 01:13 slower than average. To enhance running performance, incorporate interval training and tempo runs to build speed and endurance. Adding hill sprints could also improve cardiovascular efficiency and running mechanics. Focus on running form, including posture, foot strike, and cadence, to maximize efficiency.
Roxzone: With a time of 00:09:36, which is 01:35 slower than average, optimizing transition times between exercise zones is crucial. Practice quick transitions during training by simulating race conditions and minimizing rest periods. Improve overall fitness to reduce recovery time between exercises.
Sled Pull: The time here was 01:09 slower than average. Focus on building upper body and grip strength with exercises like deadlifts, rows, and pull-ups. Practice sled pull techniques, ensuring efficient form, which includes engaging the core and using a strong, steady pace.
Farmers Carry: This was 00:21 slower than average. Improve grip strength and endurance with exercises like farmer's walks, kettlebell swings, and dead hangs. Focus on maintaining a steady pace and controlled breathing during the exercise.
Rowing: Being 00:13 slower than average, rowing technique can be refined by practicing proper form, focusing on the drive phase and maintaining a consistent stroke rate. Include rowing intervals and endurance sessions in training to enhance cardiovascular capacity and technique.
Race Strategies
Pacing: Start the race at a controlled pace to avoid early fatigue. Gradually increase intensity as the race progresses, particularly after the initial running segments.
Efficient Transitions: Minimize time in the Roxzone by practicing quick transitions during training. Have a planned sequence for each transition to save valuable seconds.
Strength and Conditioning: Continue to leverage strength in exercises like the Sled Push and Sandbag Lunges while focusing on improving running speed and endurance. Balance training with both strength and cardio sessions tailored to Hyrox race dynamics.
Compromised Running: Integrate compromised running drills where you perform running intervals immediately after strength exercises to simulate race conditions. This will help improve running efficiency under fatigue.