Ong Zachary
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
1000 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 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 Zachary'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 Zachary'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 Zachary'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 Zachary'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
04:47.
Check the detail of the improvement plan below.
01:54
Potential Improvement
39.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Zachary Ong delivered a commendable performance in the 2024 Singapore Hyrox race, securing an overall rank of 65 out of 1115 athletes, placing him in the top 5%. Notably, he achieved a rank of 3 in his age group, highlighting his strong competitive edge. His overall time was 01:15:48, which reflects a well-rounded capability. However, his total running time was 00:38:41, slightly slower than the average by 00:06, suggesting he is more strength-oriented but with a balanced profile. Zachary's pacing was slightly on the faster side at the start, evident from his Running 1 segment, but he maintained a consistent pace throughout the race. Despite his strength-oriented profile, there is room for improvement in both running and strength, particularly in segments like the sled pull and wall balls.
Segments to Improve
- Sled Pull:
Zachary's sled pull time was significantly slower than average, indicating a need for focused training in this area. Consider the following drills and techniques:
- Sled Pull Drills: Incorporate heavy sled pull exercises with varying weights to build endurance and power. Focus on maintaining a low center of gravity and using the legs effectively.
- Strength Training: Enhance posterior chain strength with exercises like deadlifts and bent-over rows.
- Form Corrections: Work on grip strength and proper foot placement to improve efficiency.
- Roxzone:
The transition times were slower than average, indicating a need for better transitions. Training strategies include:
- Transition Drills: Practice quick transitions between exercises to reduce downtime.
- Interval Training: Implement high-intensity interval training (HIIT) to improve overall fitness and recovery time.
- Wall Balls:
Improvement in wall balls can lead to significant gains. Suggested exercises include:
- Medicine Ball Throws: Integrate various medicine ball exercises to enhance power and coordination.
- Leg and Core Strengthening: Focus on squats and core stability exercises to improve stamina and form.
- Farmers Carry:
Enhancing grip strength and endurance can lead to better performance in this segment:
- Grip Strengthening: Incorporate exercises like farmer's walks with heavy weights to improve grip and core stability.
- Endurance Training: Practice longer carries with lighter weights to build endurance.
Race Strategies
- Pacing Strategy: Start at a moderate pace to avoid burnout, ensuring energy conservation for later segments. Review pacing based on the initial running segments to avoid starting too quickly.
- Focus on Transitions: Prioritize efficient transitions between exercises to minimize Roxzone time, possibly through visualization techniques and practice runs.
- Energy Management: Ensure proper nutrition and hydration pre-race and during the event to maintain energy levels.
- Compromised Running: Implement compromised running scenarios in training, simulating fatigue conditions to enhance resilience during transitions and after strength exercises.
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