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.
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 Ng Jack'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 Ng Jack'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 Ng Jack'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 Ng Jack'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
02:34.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jack Ng delivered a commendable performance in the 2024 Singapore National Stadium Hyrox race, finishing in the top 36% both overall and within his age group. His overall time was 01:41:04, and he showed a strong ability in strength-based exercises, particularly in the Burpees Broad Jump and Sandbag Lunges, where he ranked in the top 12%. However, he struggled with pacing in the initial running segments, starting relatively slower compared to the average. His total running time was 56 seconds slower than average, indicating that while he has a balanced profile with both running and strength capabilities, there is room for improvement in running efficiency and pacing. Notably, Jack took more time in the Roxzone, hinting at potential transition improvements.
Segments to Improve
Roxzone: Jack was significantly slower in the Roxzone with a time of 11:43, which is 3:03 slower than average. To improve, he should focus on transition drills that enhance agility and reduce downtime between exercises. Specific exercises could include:
Agility ladder drills to improve foot speed and coordination.
Practice quick changeovers between different exercise stations to simulate race conditions.
High-intensity interval training (HIIT) sessions to boost overall fitness and recovery speed.
Total Running Time: With a total running time slower than average, Jack should focus on improving his running efficiency. This includes:
Incorporating tempo runs and interval training to enhance speed endurance.
Form drills such as high knees, butt kicks, and strides to improve running biomechanics.
Long slow distance runs to build aerobic capacity and endurance.
Wall Balls: While Jack performed decently, there's still potential for improvement. Focus on:
Strengthening the core and lower body with squats and medicine ball throws.
Practicing wall ball shots to improve accuracy and efficiency under fatigue.
Incorporating plyometric exercises like box jumps to enhance explosive power.
Race Strategies
Improving Pacing: Jack should work on steady pacing by simulating race conditions in training. Running negative splits in practice can help him start slower and finish stronger.
Transition Efficiency: Practice efficient transitions between exercises by setting up mock race environments. Focus on minimizing rest time and quickly changing gear or equipment.
Nutrition and Hydration: Develop a race-day nutrition plan ensuring adequate energy levels throughout the event. This includes pre-race meals, in-race hydration, and quick energy sources like gels or sports drinks.