Alampay Raf
Hyrox Result
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
835 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 835 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 835 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Alampay Raf'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 Alampay Raf'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 835 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 Alampay Raf'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 Alampay Raf'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.
04:21
Potential Improvement
90.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Raf Alampay demonstrated a solid performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 45% of all athletes and the top 42% in his age group. His overall time was 01:48:20. Notably, Raf's performance in strength-oriented segments like the Sled Pull and Burpees Broad Jump was impressive, ranking in the top 20th percentile. However, his total running time was 02:13 slower than the average, indicating a need for improvement in running endurance and efficiency. Raf's initial pacing in the first running segment was slower, suggesting a conservative start, which might have impacted his overall running time.
Segments to Improve
- Running Performance: Raf's total running time was a significant area needing improvement. To enhance his running efficiency and endurance, Raf should focus on interval training, incorporating both long and short intervals to build speed and stamina. Incorporating tempo runs and hill sprints can also help improve his running economy and strength.
- Roxzone Transitions: The Roxzone time was notably slower, indicating longer transitions or rest periods between exercise zones. Raf should practice rapid transitions in his training sessions, simulating race conditions to reduce transition times. Drills such as transition runs, where the focus is on quick changes between running and exercises, can be beneficial.
- Farmers Carry: Although not a major time loss, improving grip strength and overall core stability can enhance performance in this segment. Raf should incorporate farmers walks, dead hangs, and core exercises like planks and rotational movements into his training routine.
Race Strategies
- Start Strong, Maintain Pace: Raf should aim for a more balanced start, ensuring that his pace is consistent throughout the running segments. A slightly faster start, while maintaining energy reserves for the latter part of the race, can help improve his overall running time.
- Efficient Transitions: Raf should focus on minimizing time spent in the Roxzone by practicing quick transitions during training. This could involve setting up practice scenarios where he moves swiftly from one exercise to the next without unnecessary rest.
- Strength-Endurance Balance: Given Raf's strength in the exercise segments, he should incorporate compromised running drills, where he practices running immediately after high-intensity strength exercises to simulate the fatigue experienced during the race.
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