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
108 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 108 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 108 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Chong Franco'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 Chong Franco'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 108 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 Chong Franco'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 Chong Franco'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
18:29.
Check the detail of the improvement plan below.
Based on 108 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Franco Chong's performance in the 2024 Singapore National Stadium Hyrox event placed him in the top 69% overall and top 63% within his age group. The overall time of 02:18:27 indicates a solid effort, with notable strengths in strength-based exercises such as Burpees Broad Jump, Rowing, Sandbag Lunges, and Wall Balls. However, the total running time of 01:16:12 was significantly slower than the average by 08:55, suggesting that running endurance and pacing are areas for improvement. His initial running segment (Running 1) was faster than average, indicating a tendency to start strong but slow down considerably in subsequent laps. This pattern suggests a need for better pacing strategies. Franco exhibits a strong hybrid profile with a slight leaning towards strength, given his outstanding performance in strength segments compared to running.
Segments to Improve
Running Segments:
Franco's running segments, particularly Running 2, 3, 4, 5, 6, and 7, were consistently slower than average. To improve running performance, he should focus on endurance training and pacing strategies. Interval training, incorporating both long, slow distance runs and high-intensity interval training (HIIT), can improve cardiovascular fitness and stamina. Tempo runs will help in maintaining a steady pace over longer distances.
Exercises: Long runs (60–90 minutes at a comfortable pace), interval workouts (e.g., 5x1000m at faster-than-race pace with short rest periods), tempo runs (20 minutes at a pace slightly slower than race pace).
Roxzone Transitions:
Time spent in the roxzone was slower than average, indicating room for improvement in transitions between exercises. Quick transitions can save valuable seconds. Practicing transitions in training can help improve efficiency.
Drills: Transition practice sessions where Franco simulates race conditions, focusing on minimizing downtime between exercises. Work on quickening the pace from one exercise to the next.
Farmers Carry:
The Farmers Carry was slower than average, suggesting the need for better grip strength and core stability. Regular strength training focusing on grip and core will help improve this segment.
Exercises: Farmers walks with progressively heavier weights, deadlifts, and core exercises such as planks and Russian twists.
Sled Pull:
While faster than average, there is still room for improvement in the sled pull. Enhancing upper body and lower body strength, along with practicing efficient sled pull techniques, will be beneficial.
Exercises: Sled drags and pulls, resistance band training for the upper body, and squats for lower body strength.
Race Strategies
Pacing: Develop a consistent pacing strategy to prevent starting too fast and burning out early. Consider a negative split approach where the second half is run faster than the first half.
Nutrition and Hydration: Ensure proper nutrition and hydration leading up to and during the race to maintain energy levels.
Pre-Race Warm-Up: A thorough warm-up routine focusing on dynamic stretches and light jogging will prepare the muscles for the race intensity.
Mental Preparation: Work on mental toughness and visualization techniques to enhance focus and performance under race conditions.