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
512 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 512 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 512 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Wang Ryan'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 Wang Ryan'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 512 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 Wang Ryan'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 Wang Ryan'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
07:45.
Check the detail of the improvement plan below.
Based on 512 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Ryan Wang delivered a solid performance at the 2024 Singapore National Stadium HYROX race, ranking in the top 53% overall and top 56% in his age group. His total running time was notably 31 seconds faster than average, indicating a strong running profile. However, his performance in certain strength-based exercises suggests room for improvement in this area. His pacing strategy seems balanced, as he showed a consistent running performance throughout most segments, although he started slightly slower than average. His strong performance in the Burpees Broad Jump and Roxzone transitions indicates good agility and recovery capacity.
Segments to Improve
Wall Balls (00:13:24; 03:43 slower than average): This segment was the most significant area for improvement. Consider incorporating the following:
Exercises: Focus on improving quad endurance and shoulder strength with exercises like front squats, thrusters, and overhead presses.
Technique: Pay attention to form, ensuring a full squat and efficient ball trajectory. Practice with lighter balls to perfect form before progressing to competition weight.
Drills: Incorporate high-rep wall ball drills in a fatigued state to simulate race conditions.
Farmers Carry (00:03:47; 00:51 slower than average): Improve grip strength and core stability.
Exercises: Use farmer's walks with varying weights and distances to enhance grip and endurance.
Drills: Practice carrying uneven loads to improve balance and core engagement.
Sandbag Lunges (00:07:37; 00:05 slower than average): Focus on leg strength and stability.
Exercises: Incorporate Bulgarian split squats and weighted lunges into the routine.
Technique: Ensure proper alignment and control during lunges to maximize efficiency.
Sled Push (00:04:20; 00:14 slower than average): Enhance lower body strength and pushing power.
Exercises: Heavy sled pushes and prowler sprints can build strength and power.
Drills: Focus on form, maintaining low body position and driving through the legs.
Race Strategies
Transition Efficiency: While the Roxzone time was faster than average, further reducing transition times can save valuable seconds. Practice race day transitions to eliminate unnecessary rest.
Compromised Running: After strength exercises, practice running with fatigued legs to simulate race conditions. This can help maintain running speed post-exercise.
Energy Conservation: Develop a strategy to conserve energy during strength exercises by focusing on efficient techniques and controlled breathing.