Dive into this athlete’s performance at 2023 Singapore 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 369 similar athletes.
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.
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.
This section showcases the entire Wong Roger'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 Wong Roger's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Wong Roger'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.
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 Wong Roger'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 06:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:35 | 01:00:26 to 54:51 | 86.3% |
| Wall Balls | 00:34 | 10:26 to 09:52 | 8.8% |
| Burpees Broad Jump | 00:19 | 08:25 to 08:06 | 4.9% |
| Ski Erg | 00:00 | 04:38 to 04:38 | 0.0% |
| Sled Push | 00:00 | 03:10 to 03:10 | 0.0% |
| Sled Pull | 00:00 | 06:20 to 06:20 | 0.0% |
| Rowing | 00:00 | 05:21 to 05:21 | 0.0% |
| Farmers Carry | 00:00 | 02:19 to 02:19 | 0.0% |
| Sandbag Lunges | 00:00 | 05:41 to 05:41 | 0.0% |
| Wong Roger | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:22 | 00:00 | 05:54 +00:28 | 00:00 +00:00 |
| Ski Erg | 04:38 | 06:22 | 04:57 -00:19 | 05:54 +00:28 |
| Running 2 | 06:37 | 11:00 | 06:25 +00:12 | 10:51 +00:09 |
| Sled Push | 03:10 | 17:37 | 04:04 -00:54 | 17:16 +00:21 |
| Running 3 | 07:29 | 20:47 | 07:13 +00:16 | 21:20 -00:33 |
| Sled Pull | 06:20 | 28:16 | 07:10 -00:50 | 28:33 -00:17 |
| Running 4 | 07:26 | 34:36 | 07:13 +00:13 | 35:43 -01:07 |
| Burpees Broad Jump | 08:25 | 42:02 | 08:24 +00:01 | 42:56 -00:54 |
| Running 5 | 07:48 | 50:27 | 07:36 +00:12 | 51:20 -00:53 |
| Rowing | 05:21 | 58:15 | 05:33 -00:12 | 58:56 -00:41 |
| Running 6 | 07:33 | 01:03:36 | 07:25 +00:08 | 01:04:29 -00:53 |
| Farmers Carry | 02:19 | 01:11:09 | 02:58 -00:39 | 01:11:54 -00:45 |
| Running 7 | 07:40 | 01:13:28 | 07:22 +00:18 | 01:14:52 -01:24 |
| Sandbag Lunges | 05:41 | 01:21:08 | 07:59 -02:18 | 01:22:14 -01:06 |
| Running 8 | 09:35 | 01:26:49 | 09:19 +00:16 | 01:30:13 -03:24 |
| Wall Balls | 10:26 | 01:36:24 | 10:18 +00:08 | 01:39:32 -03:08 |
| Roxzone | 14:21 | 02:01:02 | 11:12 +03:09 | 02:01:02 |
In terms of his splits, Roger's total running time was 01:00:26, which was 05:44 slower than the average. This indicates that he may need to work on improving his overall fitness and transition time. His best running lap was 00:06:22.
To improve in these segments, Roger should focus on the following strategies and techniques:
1. Improving Overall Fitness: To decrease the time lost in the Run Total and Roxzone segments, Roger should work on improving his overall fitness. This can be achieved through a combination of cardiovascular exercises, such as running, cycling, or swimming, and strength training exercises to increase muscular endurance. Incorporating interval training, such as high-intensity interval training (HIIT) or Tabata workouts, can also help improve his overall fitness level.
2. Transition Time: To decrease the time spent in the Roxzone segment, Roger should aim to improve his transition time between exercises. Practicing quick and efficient transitions during training sessions can help shave off valuable seconds during the race. Additionally, focusing on improving his agility and coordination through drills and exercises, such as ladder drills or cone drills, can also help improve transition times.
3. Running Technique: To improve his performance in the Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, and Running 7 segments, Roger should focus on improving his running technique. This includes maintaining proper posture, engaging his core, and optimizing his stride length and cadence. Incorporating specific running drills, such as high knees, butt kicks, and strides, can help improve his running efficiency and speed.
4. Strength Training: To improve in the Burpees Broad Jump, Running 2, Running 7, Running 4, Running 5, Running 3, and Running 6 segments, Roger should focus on strength training exercises that target the muscles used during these segments. Emphasizing exercises such as squats, lunges, deadlifts, and plyometric movements can help improve his strength and power. Additionally, incorporating exercises that mimic the movements required during the race, such as box jumps or step-ups, can help improve his performance in these segments.
Overall, with a focus on improving overall fitness, transition time, running technique, and strength training, Roger Wong can enhance his performance in the HYROX race. Implementing these strategies and techniques during training sessions and races will help him achieve his goals and improve his performance in future events.
| Similar Athletes | |||
|---|---|---|---|
| Stricker Søren | 2024 Stockholm | 02:01:30 | |
| Mcconnell Luke | 2024 Brisbane | 02:01:26 | |
| Schitz Thomas | 2020 Karlsruhe | 02:00:58 | |
| Rea Nathan | 2024 Birmingham | 02:00:33 | |
| Wightman Alex | 2024 Manchester | 02:00:32 | |
| Rivera Neph | 2023 Dallas | 02:01:21 | |
| Patil Nikhil | 2023 Melbourne | 02:01:32 | |
| Kiew Ray | 2023 Singapore | 02:00:44 | |
| Keane Barry | 2024 Madrid | 02:01:18 | |
| Rodríguez Herrera Luis Emilio | 2024 Ciudad de Mexico | 02:00:46 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sydney | 01:52:14 | |
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