Wong Nicholas
Hyrox Result
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.
Race Summary
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 Wong 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 Wong 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 Wong 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 Wong 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
06:25.
Check the detail of the improvement plan below.
02:08
Potential Improvement
33.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Nicholas Wong delivered a commendable performance at the 2024 Singapore HYROX race, ranking in the top 13% overall and top 11% in his age group. His overall race time was 01:24:11, showcasing strong endurance and determination. Notably, Nicholas's burpees broad jump and wall balls were significantly faster than average, indicating his strength in these areas. However, his total running time was 57 seconds slower than average, which suggests there is room for improvement in his running efficiency. The initial running segments indicate that Nicholas started slightly faster than average, but his pace decreased as the event progressed, suggesting a need for better pacing strategies. Nicholas shows a hybrid profile, with strengths in certain strength-based exercises and potential in running that can be further unleashed with focused training.
Segments to Improve
- Sled Push and Sled Pull: Nicholas was considerably slower in both the sled push and sled pull. To improve, he should focus on building leg strength and power. Recommended exercises include:
- Heavy Sled Pushes: Incorporate varying weights and distances to build both power and endurance.
- Barbell Squats: Focus on both strength and explosive power with heavy weights and lower repetitions.
- Deadlifts: Improve overall posterior chain strength, crucial for sled movements.
- Farmers Carry: This segment was slower than average, indicating a need to improve grip and core strength. Suggested exercises:
- Farmers Walks: Use progressively heavier weights to enhance grip and core endurance.
- Planks and Side Planks: Build core stability which is essential for maintaining posture during the carry.
- Rowing and Ski Erg: Both segments fell short compared to averages. To enhance performance:
- Interval Training: Short, intense bursts on the rowing machine and ski erg, followed by rest, can enhance cardiovascular capacity and efficiency.
- Technique Drills: Focus on maintaining a strong core and efficient stroke mechanics to improve power and endurance.
Race Strategies
- Pacing: Start the race at a sustainable pace that can be maintained throughout. Consider using the first few running segments as a warm-up to gauge effort and avoid early fatigue.
- Transition Efficiency: Despite a strong performance in the roxzone, further refining transitions between zones could shave off valuable seconds. Practice quick, efficient transitions during training sessions to develop muscle memory.
- Compromised Running Training: Implement compromised running drills where running is immediately followed after strength exercises like sled pushes or burpees. This will help adapt the body to running under fatigue, improving overall running time.
With focused training on these targeted areas, Nicholas can enhance his performance and climb the ranks in future competitions.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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