Season 23/24 2023 Singapore (952) HYROX (826) Men (627) Ong Bennett

Ong Bennett 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 30-34 #112027 01:31:06 26th in AG | Top 15.9% 104th | Top 16.6%
+03:45
48:44
Run Total
+00:28
06:05
Avg. Lap
+00:15
05:02
Best Lap
-02:53
35:45
Workout Total
-00:21
04:28
Avg. Workout
-00:52
06:40
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 Ong Bennett'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 Ong Bennett'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 Ong Bennett'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 Ong Bennett'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 06:47. Check the detail of the improvement plan below.

04:38 Potential Improvement 68.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:38 48:44 to 44:06 68.3%
Sled Pull 01:33 06:37 to 05:04 22.9%
Farmers Carry 00:29 02:42 to 02:13 7.1%
Rowing 00:07 04:59 to 04:52 1.7%
Ski Erg 00:00 04:29 to 04:29 0.0%
Sled Push 00:00 01:58 to 01:58 0.0%
Burpees Broad Jump 00:00 04:07 to 04:07 0.0%
Sandbag Lunges 00:00 04:51 to 04:51 0.0%
Wall Balls 00:00 06:02 to 06:02 0.0%

Splits Time

Ong Bennett Perfect Race
Splits Total Average Total
Running 1 05:02 00:00 04:48 +00:14 00:00 +00:00
Ski Erg 04:29 05:02 04:32 -00:03 04:48 +00:14
Running 2 05:36 09:31 05:12 +00:24 09:20 +00:11
Sled Push 01:58 15:07 03:05 -01:07 14:32 +00:35
Running 3 06:04 17:05 05:41 +00:23 17:37 -00:32
Sled Pull 06:37 23:09 05:17 +01:20 23:18 -00:09
Running 4 06:15 29:46 05:39 +00:36 28:35 +01:11
Burpees Broad Jump 04:07 36:01 05:52 -01:45 34:14 +01:47
Running 5 06:30 40:08 05:52 +00:38 40:06 +00:02
Rowing 04:59 46:38 04:56 +00:03 45:58 +00:40
Running 6 06:17 51:37 05:41 +00:36 50:54 +00:43
Farmers Carry 02:42 57:54 02:18 +00:24 56:35 +01:19
Running 7 06:08 01:00:36 05:40 +00:28 58:53 +01:43
Sandbag Lunges 04:51 01:06:44 05:32 -00:41 01:04:33 +02:11
Running 8 06:55 01:11:35 06:23 +00:32 01:10:05 +01:30
Wall Balls 06:02 01:18:30 07:06 -01:04 01:16:28 +02:02
Roxzone 06:40 01:31:06 07:32 -00:52 01:31:06
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Bennett Ong performed well in the HYROX race, finishing in the top 12% of all athletes and in the top 11% of his age group. His overall time of 01:31:06 is commendable. However, there are areas where he can improve to further enhance his performance.

Pacing: Bennett's pacing throughout the race was relatively consistent, with only a few segments being significantly slower than average. However, it's important for him to maintain a steady pace to avoid burning out early or losing time during certain segments.

Profile: Based on the total running time being slower than average, Bennett may benefit from focusing more on his running abilities during training. Improving his running speed and endurance will help him perform better in the running segments of future races.

Segments to Improve


1. Run Total:
Bennett's total running time was 05:17 slower than average. To improve this segment, he should focus on enhancing his overall fitness and reducing his transition time between exercise zones. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve his running speed and endurance. Additionally, practicing quick and efficient transitions between exercises during training will help reduce the time spent in the roxzone.

2. Sled Pull:
Bennett's time in the sled pull segment was 00:59 slower than average. To improve in this area, he should focus on developing his upper body and back strength. Exercises such as pull-ups, rows, and deadlifts can help improve his pulling power. Additionally, practicing proper sled pulling technique, including maintaining a strong and stable core, will help him perform more efficiently during this segment.

3. Running 5:
Bennett's time in running segment 5 was 00:39 slower than average. To improve his running speed and endurance, he should incorporate tempo runs, hill sprints, and long-distance runs into his training routine. These exercises will help build his cardiovascular endurance and improve his running efficiency.

4. Running 6:
Bennett's time in running segment 6 was 00:38 slower than average. To improve in this area, he should focus on developing his leg strength and power. Exercises such as squats, lunges, and plyometric exercises like box jumps can help improve his leg strength and explosiveness. Additionally, practicing proper running form, including maintaining a tall posture and driving the knees forward, will help him run more efficiently.

5. Running 4:
Bennett's time in running segment 4 was 00:34 slower than average. To improve his running speed and endurance in this segment, he should incorporate interval training and fartlek runs into his training routine. Additionally, practicing proper breathing techniques, such as deep belly breathing, will help optimize his oxygen intake and improve his running performance.

Strategies


1. Pacing:
Bennett should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow can result in lost time that is difficult to make up. By monitoring his pace and exertion level, he can ensure that he maintains an optimal pace throughout the race.

2. Transitions:
Bennett should work on improving his transition time between exercise zones. Practicing quick and efficient transitions during training will help him save valuable time during the race. Additionally, he should strategize his transitions, planning the most efficient route between exercise zones and preparing the necessary equipment in advance.

3. Mental Preparation:
A strong mental game is crucial in endurance races like HYROX. Bennett should practice mental preparation techniques such as visualization, positive self-talk, and goal-setting to enhance his focus and motivation during the race. Developing mental resilience will help him push through challenging segments and maintain a strong performance.

Overall, Bennett Ong has shown great potential in the HYROX race, achieving a commendable overall rank and performance. By implementing the suggested training strategies and race strategies, he can continue to improve his performance and achieve even better results in future races.

Similar Athletes
Heinrichs Dan 2024 Glasgow 01:30:44
Leest Jastin 2022 Berlin 01:31:00
Chaverot Quentin 2024 Marseille 01:31:14
Sanctuary Marcus 2024 Glasgow 01:31:14
Soady Aaron 2024 Dublin 01:31:09
Knowles Adam 2022 London 01:30:50
Lo Chun Wai 2024 Hong Kong 01:30:41
Büscher Carsten 2020 Karlsruhe 01:30:36
Glansbeek Alexander 2024 Maastricht 01:30:40
Lewis Mike 2023 London 01:31:00

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