Ong Leonard 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 1000 similar athletes.

Performance Highlights

SIN SIN Flag Men 35-39 #102056 01:23:59 24th in AG | Top 10.4% 127th | Top 12.6%
+00:05
42:02
Run Total
+00:01
05:15
Avg. Lap
+00:16
04:45
Best Lap
+00:20
35:46
Workout Total
+00:03
04:28
Avg. Workout
-00:20
06:18
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 Leonard'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 Leonard'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 Leonard'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 Leonard'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 03:55. Check the detail of the improvement plan below.

01:03 Potential Improvement 26.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:03 42:02 to 40:59 26.8%
Farmers Carry 00:43 02:43 to 02:00 18.3%
Sled Push 00:38 03:16 to 02:38 16.2%
Sled Pull 00:35 05:06 to 04:31 14.9%
Ski Erg 00:27 04:48 to 04:21 11.5%
Rowing 00:18 05:00 to 04:42 7.7%
Wall Balls 00:11 06:04 to 05:53 4.7%
Burpees Broad Jump 00:00 04:32 to 04:32 0.0%
Sandbag Lunges 00:00 04:17 to 04:17 0.0%

Splits Time

Ong Leonard Perfect Race
Splits Total Average Total
Running 1 04:55 00:00 04:33 +00:22 00:00 +00:00
Ski Erg 04:48 04:55 04:25 +00:23 04:33 +00:22
Running 2 04:45 09:43 04:53 -00:08 08:58 +00:45
Sled Push 03:16 14:28 02:52 +00:24 13:51 +00:37
Running 3 05:15 17:44 05:19 -00:04 16:43 +01:01
Sled Pull 05:06 22:59 04:50 +00:16 22:02 +00:57
Running 4 05:17 28:05 05:17 +00:00 26:52 +01:13
Burpees Broad Jump 04:32 33:22 05:09 -00:37 32:09 +01:13
Running 5 05:21 37:54 05:26 -00:05 37:18 +00:36
Rowing 05:00 43:15 04:46 +00:14 42:44 +00:31
Running 6 05:06 48:15 05:18 -00:12 47:30 +00:45
Farmers Carry 02:43 53:21 02:09 +00:34 52:48 +00:33
Running 7 05:20 56:04 05:17 +00:03 54:57 +01:07
Sandbag Lunges 04:17 01:01:24 04:58 -00:41 01:00:14 +01:10
Running 8 06:06 01:05:41 05:52 +00:14 01:05:12 +00:29
Wall Balls 06:04 01:11:47 06:17 -00:13 01:11:04 +00:43
Roxzone 06:18 01:23:59 06:38 -00:20 01:23:59
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Leonard Ong delivered a strong performance at the 2024 Singapore National Stadium, securing an overall rank of 127, placing him in the top 9% of all competitors, and 24th in his age group, which is the top 8%. His total running time of 42:02 was notably 12 seconds faster than the average, indicating a strong runner profile. However, his pacing strategy could be optimized, as his initial running segments were slower than average, suggesting a conservative start. Leonard exhibits a balanced hybrid profile with a slight edge in running, but there is room for improvement in strength-based segments.

Segments to Improve

  • Sled Push and Sled Pull:

    Leonard was slower than average in both sled exercises. To improve:

    • Drills: Incorporate sled push/pull drills with varying weights to build endurance and strength.
    • Exercises: Squats, lunges, and deadlifts to strengthen lower body muscles.
    • Technique: Focus on posture and foot placement to maximize power and efficiency.
  • Farmers Carry:

    This segment was a challenge for Leonard. To enhance performance:

    • Drills: Farmers carry with increasing weights over longer distances.
    • Exercises: Grip strength exercises, such as dead hangs and wrist curls.
    • Technique: Ensure a straight back and engage the core to maintain stability.
  • Roxzone and Transitions:

    Leonard's Roxzone time was better than average, but optimizing this can enhance overall performance:

    • Drills: Transition drills to practice moving swiftly between exercises.
    • Exercises: High-intensity interval training (HIIT) to boost overall fitness.
  • Ski Erg and Rowing:

    Both these segments were slower than average. To improve:

    • Drills: Interval training on both machines to increase speed and endurance.
    • Exercises: Lat pull-downs, seated rows, and core exercises to improve power output.
    • Technique: Work on stroke efficiency and breathing techniques.

Race Strategies

  • Pacing: Implement a more aggressive start in the initial run segments to capitalize on running strength without exhausting reserves. Aim for a more consistent pace throughout the race.
  • Compromised Running: Practice running immediately after strength exercises to simulate race conditions, focusing on maintaining pace and form.
  • Nutrition and Hydration: Develop a race-day nutrition strategy to sustain energy levels, focusing on quick-digesting carbohydrates and adequate hydration.
  • Mental Preparation: Implement visualization techniques and positive affirmations to enhance focus and mental resilience during the race.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Arcangelo Joe 2023 Birmingham 01:23:33
Contreras LaLo 2023 Dallas 01:24:06
Hille Christian 2024 Köln 01:23:58
Knorr Mirko 2024 Frankfurt 01:23:44
Kharin Dmitry 2022 London 01:23:50
Wylie Mark 2024 London 01:23:44
Bauer Thomas 2022 München 01:24:02
Ruboczki Tamas 2023 Milan 01:23:59
Bnhidi Dvid 2024 Katowice 01:23:49
Guerin Alexandre 2024 Paris 01:24:03

Measure Your Performance Against Top Athletes

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2023 Singapore 01:27:25

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