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
974 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 974 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 974 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Aw Freeman'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 Aw Freeman'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 974 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 Aw Freeman'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 Aw Freeman'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
10:51.
Check the detail of the improvement plan below.
Based on 974 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Freeman Aw performed commendably in the 2024 Singapore Hyrox race, finishing in the top 44% overall and the top 47% within his age group. His total running time was slower than average by 2:45 minutes, indicating that running is an area needing improvement. However, his Roxzone time was significantly faster than average, showing efficient transitions and a solid overall fitness level. Freeman started the race with a strong pace, being among the fastest in the early running segments, but his performance declined notably in the latter stages, particularly in the sandbag lunges and final running segment. This suggests a need for better endurance and pacing strategy. While he shows a strong hybrid profile, balancing both running and strength exercises, there's room for improvement in both areas to enhance his overall race performance.
Segments to Improve
Sandbag Lunges: This was the most challenging segment for Freeman, with a time significantly slower than average. To improve:
Exercises: Incorporate lunges with weights, focusing on proper form and depth. Variations such as walking lunges and reverse lunges with a sandbag can enhance muscle endurance.
Strength Training: Increase lower body strength with exercises like deadlifts, squats, and leg presses.
Form Correction: Ensure the knee is aligned with the toes and maintain an upright posture during lunges.
Running (Total): Although Freeman started strong, his total running time was slower than average. To address this:
Endurance Runs: Integrate longer runs at a steady pace to build aerobic endurance.
Interval Training: Perform interval sprints to improve speed and recovery times.
Compromised Running: Practice running immediately after strength exercises like sled pushes to simulate race conditions and improve transition readiness.
Sled Pull: Freeman was slower than average in this segment. Suggested improvements include:
Technique Drills: Focus on maintaining a low body position and using a hand-over-hand technique for sled pulls.
Upper Body Strength: Incorporate exercises like pull-ups, rows, and rope pulls to build upper body strength.
Race Strategies
Pacing: Start the race at a slightly more conservative pace to conserve energy for later stages, especially during strength-intensive segments like sandbag lunges and wall balls.
Transition Management: Maintain the current efficient Roxzone transitions but focus on quick recovery techniques, such as controlled breathing and muscle relaxation, during these periods.
Energy Conservation: Implement energy-saving techniques during running and strength segments, such as minimizing arm swing during running and using efficient body mechanics during sled pushes and pulls.