Leong Keat
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
475 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 475 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 475 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Leong Keat'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 Leong Keat'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 475 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 Leong Keat'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 Leong Keat'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
09:37.
Check the detail of the improvement plan below.
07:30
Potential Improvement
78.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Keat Leong delivered a commendable performance in the 2024 Singapore HYROX race, securing an overall rank within the top 58% of participants. His strengths are notably in the strength-based exercises, such as the Sled Push and Wall Balls, where he performed significantly faster than average. However, his total running time was 4 minutes and 16 seconds slower than average, indicating that his profile leans more towards strength rather than running. Leong's pacing strategy suggests a consistent but slightly slower start in the first half of the race, as evidenced by his slower times in the initial running segments compared to the average.
Segments to Improve
- Running Performance: Given the slower total running time, focus on improving running endurance and speed. Implement interval training with varied distances and intensities to boost cardiovascular fitness. Include tempo runs and long-distance runs to build stamina and speed.
- Sandbag Lunges: Enhance lower body strength and endurance with exercises like Bulgarian split squats, walking lunges with weights, and step-ups. Focus on maintaining proper form to maximize efficiency and minimize fatigue.
- Burpees Broad Jump: To improve efficiency, work on explosive power and agility. Incorporate plyometric exercises like box jumps and tuck jumps. Practice burpee variations to improve form and reduce transition time.
- Ski Erg and Rowing: Focus on improving technique and efficiency. Include high-intensity interval training on the ski erg and rowing machine. Ensure proper technique by engaging the core and maintaining a strong pull throughout the motion.
- Sled Pull and Farmers Carry: Although these were strengths, further improvement can be made. Incorporate resistance training focusing on grip strength and upper body endurance. Utilize exercises such as deadlifts, shrugs, and kettlebell carries.
Race Strategies
- Pacing Strategy: Start the race with a moderate pace to conserve energy for the latter stages. Focus on a negative split strategy, where the second half of the race is run faster than the first.
- Transition Efficiency: Work on minimizing time spent in the roxzone by practicing quick transitions between exercises. Include transition drills in your training routine to simulate race conditions.
- Compromised Running: Train in scenarios that simulate running after high-intensity exercises. This will help the body adapt to the transition from strength exercises back to running.
- Nutritional Strategy: Ensure optimal energy levels by consuming a balanced diet rich in carbohydrates and proteins leading up to the race. Hydrate adequately and consider electrolyte supplements during the race.
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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