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
314 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 314 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 314 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Dang Tin Wai'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 Dang Tin Wai'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 314 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 Dang Tin Wai'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 Dang Tin Wai'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
07:55.
Check the detail of the improvement plan below.
Based on 314 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Tin Wai Dang's performance in the 2024 Singapore National Stadium HYROX race places him in the top 60% of all participants, with a notable rank within his age group (40-44). His overall time was 02:02:45. A key observation is his running profile, highlighted by a total running time of 01:01:34, which is slightly slower than the average, indicating room for improvement in running efficiency. His pacing strategy appears well-balanced initially, as indicated by his faster-than-average times in the middle running segments (Running 2, 3, 4, and 5). However, a significant drop is observed in Running 8, suggesting potential fatigue or strategy mismanagement towards the race's conclusion.
Segments to Improve
Roxzone: With a time of 00:13:18, this segment was slower than average. Improving transition efficiency is crucial. Drills such as practicing quick transitions between exercises and running can aid in minimizing downtime. Incorporate high-intensity interval training (HIIT) workouts to enhance overall fitness and agility.
Farmers Carry: At 00:03:50, this segment was significantly slower. Focus on grip strength and core stability. Exercises such as kettlebell carries, deadlifts, and core strengthening routines like planks and Russian twists will be beneficial.
Ski Erg: Clocking in at 00:05:30, this segment could improve with increased upper body endurance and technique. Techniques such as maintaining consistent stroke pace and posture can be refined. Include exercises like pull-ups, lat pulldowns, and rowing to boost muscular endurance.
Rowing: Slightly slower than average at 00:05:59. Focus on rowing form and endurance. Training should involve steady-state rowing sessions, coupled with interval sprints to build cardiovascular and muscular endurance.
Sled Push: This segment was slightly below average. Emphasize lower body strength through exercises like squats, lunges, and leg presses. Form corrections should focus on maintaining a low body position and driving through the legs.
Race Strategies
Pacing: Consider a more conservative start to avoid fatigue in later stages. Implement negative split training sessions, where the second half of a run is faster than the first, to build stamina and improve pacing.
Transition Efficiency: Minimize time in the Roxzone by practicing quick gear changes and learning to efficiently manage equipment. Drills such as timed transitions between simulated race stations can help.
Nutritional Strategy: Optimize race-day nutrition to sustain energy levels, particularly focusing on hydration and carbohydrate intake pre-race.
Mental Preparation: Develop mental resilience through visualization techniques and mindfulness practices, to better manage fatigue and maintain focus during the race.