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 Ho Derek'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 Ho Derek'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 Ho Derek'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 Ho Derek'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
02:25.
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
Derek Ho delivered a commendable performance at the 2024 Singapore National Stadium HYROX event, placing in the top 25% overall and top 28% within his age group. His total race time was 01:34:13, with a total running time of 00:45:56, which is notably 00:54 faster than the average, indicating a strong running profile. Derek's best running lap was a swift 00:05:08. His pacing strategy appeared balanced, with a slightly slower start but consistent improvement in subsequent running segments, suggesting a well-managed race pace. However, Derek's performance in strength-based exercises indicates room for growth, as his running strength outshines his performance in these areas.
Segments to Improve
Roxzone: Derek's transition times were slower than average, indicating potential rest periods or inefficiencies. To enhance transition efficiency:
Drills: Practice quick transitions between exercises during training. Set up mini circuits simulating race conditions to improve transition speed.
Exercises: High-intensity interval training (HIIT) focusing on quick changes between different exercises.
Farmers Carry: This was a challenging segment for Derek, with a time significantly slower than average.
Drills: Implement Farmers Walk drills with increasing weights to build grip strength and core stability.
Exercises: Incorporate kettlebell or dumbbell carries into strength training sessions.
Sled Pull: Derek's time here indicates a need for improvement in pulling strength and endurance.
Drills: Engage in sled drag exercises with varying resistance levels to build strength and stamina.
Exercises: Include rope pull exercises and resistance band rows in training routines.
Rowing: Although not the most deficient, rowing was slower than the average.
Drills: Perform interval rowing sessions focusing on stroke efficiency and power output.
Exercises: Strengthen back and shoulder muscles with exercises like bent-over rows and seated cable rows.
Race Strategies
Pacing: Continue with the balanced pacing strategy but aim to start slightly faster without compromising stamina, given the athlete's strong running ability.
Transition Efficiency: Implement mental cues and practice quick transitions during training to minimize downtime in the roxzone.
Compromised Running: Focus on maintaining pace post-strength exercises by incorporating compromised running drills, which train the body to adapt to fatigue and maintain speed.
Strength Training: Increase focus on strength training, particularly in exercises that complement running, such as leg and core strength workouts, to balance the athlete's runner profile.