Ho Jonah 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.

Performance Highlights

SIN SIN Flag Men 25-29 #141036 01:31:57 42nd in AG | Top 35.6% 278th | Top 34.6%
-07:07
38:17
Run Total
-00:53
04:47
Avg. Lap
-00:16
04:31
Best Lap
+08:51
47:49
Workout Total
+01:06
05:58
Avg. Workout
-01:40
05:57
Roxzone

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 Ho Jonah'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 Ho Jonah'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 Ho Jonah'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 Ho Jonah'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 12:41. Check the detail of the improvement plan below.

10:04 Potential Improvement 79.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 10:04 16:49 to 06:45 79.4%
Sled Pull 01:27 06:33 to 05:06 11.4%
Sandbag Lunges 00:35 05:54 to 05:19 4.6%
Ski Erg 00:26 04:56 to 04:30 3.4%
Rowing 00:09 05:02 to 04:53 1.2%
Sled Push 00:00 02:24 to 02:24 0.0%
Burpees Broad Jump 00:00 04:35 to 04:35 0.0%
Farmers Carry 00:00 01:36 to 01:36 0.0%
Run Total 00:00 38:17 to 38:17 0.0%

Splits Time

Ho Jonah Perfect Race
Splits Total Average Total
Running 1 04:07 00:00 04:47 -00:40 00:00 +00:00
Ski Erg 04:56 04:07 04:33 +00:23 04:47 -00:40
Running 2 04:31 09:03 05:15 -00:44 09:20 -00:17
Sled Push 02:24 13:34 03:08 -00:44 14:35 -01:01
Running 3 04:47 15:58 05:45 -00:58 17:43 -01:45
Sled Pull 06:33 20:45 05:21 +01:12 23:28 -02:43
Running 4 04:54 27:18 05:44 -00:50 28:49 -01:31
Burpees Broad Jump 04:35 32:12 05:56 -01:21 34:33 -02:21
Running 5 04:49 36:47 05:55 -01:06 40:29 -03:42
Rowing 05:02 41:36 04:57 +00:05 46:24 -04:48
Running 6 04:47 46:38 05:45 -00:58 51:21 -04:43
Farmers Carry 01:36 51:25 02:20 -00:44 57:06 -05:41
Running 7 04:50 53:01 05:43 -00:53 59:26 -06:25
Sandbag Lunges 05:54 57:51 05:32 +00:22 01:05:09 -07:18
Running 8 05:35 01:03:45 06:28 -00:53 01:10:41 -06:56
Wall Balls 16:49 01:09:20 07:11 +09:38 01:17:09 -07:49
Roxzone 05:57 01:31:57 07:37 -01:40 01:31:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Jonah Ho delivered a commendable performance at the 2024 Singapore Hyrox event, finishing in the top 24% overall and top 23% in his age group. His total running time was significantly faster than average, indicating a strong running profile. This suggests that Jonah excels in endurance and speed, especially in the running segments, which consistently ranked within the top percentiles. However, his performance in strength-based exercises indicates room for improvement, highlighting a need for targeted strength training. Jonah's pacing was consistent, with no indication of starting too fast or too slow, maintaining a competitive edge throughout the running segments.

Segments to Improve

  • Wall Balls: This was the most challenging segment for Jonah, with a time of 16:49, which is 09:41 slower than average. To improve:
    • Exercise Drills: Incorporate wall ball practice into weekly routines, focusing on sets of 20-30 repetitions with proper form.
    • Strength Training: Develop shoulder and leg strength through overhead presses and squats.
    • Form Correction: Focus on achieving a full squat and explosive upward motion to improve efficiency and speed.
  • Sled Pull: Jonah was 01:13 slower than average.
    • Technique Improvement: Work on maintaining a low and steady pull using a strong grip and powerful leg drive.
    • Specific Exercises: Include sled drags and rope pulls in training to simulate race conditions.
  • Sandbag Lunges: This segment was 00:24 slower than average.
    • Form and Balance: Practice lunges with varied weights to improve balance and core stability.
    • Strength Training: Focus on leg and core exercises such as Bulgarian split squats and planks.
  • Ski Erg: Jonah was 00:23 slower than average.
    • Technique Focus: Work on arm-leg coordination and efficient power transfer during pulls.
    • Cardio Drills: Include intervals of high-intensity ski erg sessions to build endurance.

Race Strategies

  • Efficient Transitions: Practice quick transitions between segments to reduce roxzone time further.
  • Segment-Specific Pacing: Maintain a steady pace in running but conserve energy for strength segments.
  • Compromised Running: Incorporate compromised running drills after strength exercises to simulate race fatigue and improve recovery speed.
Similar Athletes
Cachapero Roenne 2021 Los Angeles 01:31:55
Morrison Richard 2023 London 01:31:47
Gill Steve 2024 London 01:32:09
Von Der Mühlen Henning 2023 Köln 01:31:54
Blázquez Ruiz Julio 2022 Madrid 01:32:03
Ladbrooke Jonathan 2022 London 01:32:04
Renaux Camille 2023 Wien 01:32:23
Mckellar Marc 2023 Malmö 01:31:34
Pradipta Bram 2024 Singapore 01:32:13
Ayerra Vives Marcos 2022 Madrid 01:31:46

Measure Your Performance Against Top Athletes

Other Results from this athlete
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