Dive into this athlete’s performance at 2024 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
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 Chan Nicholas'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 Chan Nicholas'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 Chan Nicholas'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 Chan Nicholas'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
05:17.
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
Nicholas Chan's performance in the 2024 Singapore Hyrox race reflects a commendable effort, placing him in the top 40% overall and top 43% in his age group. His overall time of 01:42:11 shows balanced capabilities, though slightly slower in both running and strength segments, indicating a hybrid athlete profile. Notably, Nicholas started strong in the initial running segments, suggesting a tendency to pace too quickly early on, followed by a gradual deceleration. His best running lap was achieved at 00:05:37, but the total running time was 01:14 slower than the average, indicating room for improvement in endurance and pacing throughout the race. His exceptional Roxzone time, 02:55 faster than average, highlights his efficiency in transitions, a significant strength.
Segments to Improve
Running: Nicholas's total running time was slower than average, with a noticeable decline in speed during the latter running segments. To improve, he should focus on building running endurance and pacing strategies. Interval training can enhance speed and stamina, while tempo runs will improve steady pacing. Incorporating long runs into his routine will build endurance.
Burpees Broad Jump: This segment was 00:27 slower than average. Improving explosive power and agility can be achieved through plyometric drills like box jumps and lateral jumps. Emphasizing proper form during training will also enhance efficiency.
Wall Balls: Being 00:04 slower than average, Nicholas can benefit from focusing on leg and core strength. Incorporating exercises like squats and core stabilization drills will aid in performing wall balls more effectively.
Sandbag Lunges: This was another slower segment, requiring improved leg strength and balance. Implementing weighted lunges and single-leg stability exercises into his training regimen will be beneficial.
Sled Pull & Push: Both segments were slower than the 25th percentile benchmark. Enhancing upper body strength and grip will be crucial. Resistance training and grip exercises such as deadlifts and farmer's walks can significantly improve these areas.
Ski Erg and Rowing: These were slightly slower than average, suggesting a need for improved cardio-respiratory endurance and technique. Practicing on the ergometer with a focus on technique and rhythm, combined with high-intensity interval training (HIIT), will help improve efficiency.
Race Strategies
Pacing: Given Nicholas's tendency to start fast and slow down, implementing a more conservative start will help maintain energy throughout the race. Practicing negative splits in training, where the second half of a run is faster than the first, can condition him for better pacing.
Transition Efficiency: While Nicholas's Roxzone time is a strength, maintaining this efficiency under fatigue will be crucial. Practicing transitions in training under simulated race conditions can further hone this skill.
Prioritize Recovery: Incorporating active recovery strategies such as yoga and stretching can enhance overall performance by reducing muscle fatigue and improving flexibility.