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 385 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 20:14. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 20:14 (From 01:15:05 to 54:51) | 100.0% |
| Ski Erg | 00:00 (From 04:24 to 04:24) | 0.0% |
| Sled Push | 00:00 (From 02:58 to 02:58) | 0.0% |
| Sled Pull | 00:00 (From 04:30 to 04:30) | 0.0% |
| BBJ | 00:00 (From 05:34 to 05:34) | 0.0% |
| Rowing | 00:00 (From 05:03 to 05:03) | 0.0% |
| Farmers Carry | 00:00 (From 02:09 to 02:09) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:35 to 04:35) | 0.0% |
| Wall Balls | 00:00 (From 05:14 to 05:14) | 0.0% |
| Hsien Hwee Jonathan Tan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:17 | 00:00 | 05:37 -00:20 | 00:00 +00:00 |
| Ski Erg | 04:24 | 05:17 | 04:54 -00:30 | 05:37 -00:20 |
| Running 2 | 08:17 | 09:41 | 06:23 +01:54 | 10:31 -00:50 |
| Sled Push | 02:58 | 17:58 | 04:01 -01:03 | 16:54 +01:04 |
| Running 3 | 09:03 | 20:56 | 07:15 +01:48 | 20:55 +00:01 |
| Sled Pull | 04:30 | 29:59 | 07:12 -02:42 | 28:10 +01:49 |
| Running 4 | 09:22 | 34:29 | 07:14 +02:08 | 35:22 -00:53 |
| Burpees Broad Jump | 05:34 | 43:51 | 08:29 -02:55 | 42:36 +01:15 |
| Running 5 | 10:07 | 49:25 | 07:39 +02:28 | 51:05 -01:40 |
| Rowing | 05:03 | 59:32 | 05:31 -00:28 | 58:44 +00:48 |
| Running 6 | 10:12 | 01:04:35 | 07:14 +02:58 | 01:04:15 +00:20 |
| Farmers Carry | 02:09 | 01:14:47 | 02:52 -00:43 | 01:11:29 +03:18 |
| Running 7 | 10:30 | 01:16:56 | 07:17 +03:13 | 01:14:21 +02:35 |
| Sandbag Lunges | 04:35 | 01:27:26 | 07:51 -03:16 | 01:21:38 +05:48 |
| Running 8 | 12:22 | 01:32:01 | 09:16 +03:06 | 01:29:29 +02:32 |
| Wall Balls | 05:14 | 01:44:23 | 10:05 -04:51 | 01:38:45 +05:38 |
| Roxzone | 10:31 | 02:00:01 | 11:11 -00:40 | 02:00:01 |
To improve the overall running time and the segments where time was lost, Jonathan should focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running performance. He should also work on his running form and technique to optimize efficiency and reduce energy waste. Implementing drills such as high knees, butt kicks, and strides can help improve running form and develop better running mechanics.
For the segments involving strength exercises, such as Running 4, Running 6, Running 7, and Running 8, Jonathan should focus on building strength and power. Exercises such as squats, deadlifts, lunges, and plyometric exercises can help improve strength and power in the lower body. Implementing specific exercises that mimic the movements required in these segments, such as sled pushes and pulls, farmers carries, and sandbag lunges, can also be beneficial.
Additionally, Jonathan should work on his transition time in the Roxzone. Improving overall fitness and efficiency in transitioning between exercises can help decrease the time spent in the Roxzone and ultimately improve his race performance. Incorporating circuit training and practicing quick transitions between exercises can help improve this aspect.
Additionally, Jonathan should focus on maintaining consistent effort throughout the race. This means avoiding excessive rest or slowing down significantly during any particular segment. By maintaining a steady pace and effort level, he can minimize time lost and maximize overall performance.
Lastly, Jonathan should prioritize efficient transitions between exercises. Practicing the specific movements required in the race and focusing on quick and smooth transitions can help save valuable time and improve overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| List Carsten | 2023 Frankfurt | 02:00:16 | |
| Kwan Cheuk Wa | 2022 Hong Kong | 02:00:03 | |
| Dittmann Daniel | 2019 Hamburg | 01:59:46 | |
| Malinconico Nicolas | 2024 Paris | 02:00:20 | |
| Prandzioch Matthias | 2023 Karlsruhe | 01:59:49 | |
| Peck Andy | 2024 Sports Direct HYROX London | 01:59:49 | |
| Gobernack Meik | 2023 Hannover | 02:00:09 | |
| Richards Dom | 2024 Manchester | 02:00:03 | |
| Koelzer Scott | 2023 Dallas | 02:00:18 | |
| Connor Greg | 2024 Toronto | 02:00:13 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Hsien Hwee Jonathan Tan
