Wong Dominic
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 Wong Dominic'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 Wong Dominic'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 Wong Dominic'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 Wong Dominic'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
05:26.
Check the detail of the improvement plan below.
02:06
Potential Improvement
38.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Dominic Wong delivered a commendable performance at the 2024 Singapore Hyrox race, securing a position in the top third of participants overall and in his age group. He demonstrated particular strength in the running segments, with standout performances in Running 7 and Sandbag Lunges, suggesting a strong hybrid profile. Dominic's pacing started aggressively, as seen in Running 1 through Running 4, where he maintained faster-than-average times. However, he experienced a significant slowdown in Running 5, indicating potential fatigue or a need for better energy management.
Segments to Improve
- Ski Erg: Being 50 seconds slower than average, focusing on improving technique and efficiency could yield substantial gains. Include high-intensity interval sessions on the ski erg, emphasizing stroke power and rhythm. Practice proper form to maximize pull strength and minimize wasted energy.
- Wall Balls: With a time notably slower than average, improving leg and shoulder endurance is crucial. Incorporate wall ball workouts with progressive overload, focusing on consistent breathing patterns and maintaining a steady pace. Strengthen the lower body with squats and lunges to improve endurance.
- Running 5: A significant slowdown was observed, highlighting a need for targeted endurance training. Consider tempo runs and long interval training to enhance stamina and maintain pace. Practice compromised running drills post high-intensity exercises to simulate race conditions and improve resilience.
- Rowing: Enhance rowing efficiency by focusing on technique and power. Integrate rowing workouts with a mix of steady-state rows and intervals, ensuring proper posture and drive through the legs. Include strength training for the back and core to support powerful strokes.
- Burpees Broad Jump & Sled Pull: Although closer to average, further gains can be achieved through plyometric exercises like box jumps and burpee variations, coupled with sled drag and pull drills to build explosive power and endurance.
Race Strategies
- Energy Management: Develop a pacing strategy to avoid early burnout. Use the initial running segments to establish a sustainable pace, conserving energy for the latter parts of the race.
- Transition Efficiency: The Roxzone time was faster than average, indicating good transition skills. Continue to refine these skills through transition drills, practicing quick yet efficient movements between exercises.
- Compromised Running: Incorporate training scenarios that simulate running immediately after strength-intensive exercises. This will help maintain running pace and form even when fatigued.
- Mental Preparation: Prepare for the psychological demands of the race by visualizing each segment and developing a mental strategy to stay focused and motivated throughout the event.
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.
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