Zani Wonga Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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 161 similar athletes.

Performance Highlights

RSA RSA Flag Men 16-24 #111019 02:14:02 25th in AG | Top 100.0% 244th | Top 98.8%
+00:35
01:06:44
Run Total
+00:05
08:20
Avg. Lap
-00:19
05:54
Best Lap
-06:47
48:47
Workout Total
-00:51
06:05
Avg. Workout
+06:10
18:36
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 161 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 161 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Zani Wonga'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 Zani Wonga'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 161 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 Zani Wonga'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 Zani Wonga'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 09:27. Check the detail of the improvement plan below.

08:18 Potential Improvement 87.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 08:18 01:06:44 to 58:26 87.8%
Wall Balls 00:44 11:38 to 10:54 7.8%
Burpees Broad Jump 00:25 09:17 to 08:52 4.4%
Ski Erg 00:00 04:24 to 04:24 0.0%
Sled Push 00:00 02:40 to 02:40 0.0%
Sled Pull 00:00 05:30 to 05:30 0.0%
Rowing 00:00 05:23 to 05:23 0.0%
Farmers Carry 00:00 02:13 to 02:13 0.0%
Sandbag Lunges 00:00 07:42 to 07:42 0.0%

Splits Time

Zani Wonga Perfect Race
Splits Total Average Total
Running 1 05:42 00:00 06:07 -00:25 00:00 +00:00
Ski Erg 04:24 05:42 05:05 -00:41 06:07 -00:25
Running 2 05:54 10:06 07:01 -01:07 11:12 -01:06
Sled Push 02:40 16:00 04:15 -01:35 18:13 -02:13
Running 3 07:35 18:40 08:03 -00:28 22:28 -03:48
Sled Pull 05:30 26:15 07:47 -02:17 30:31 -04:16
Running 4 09:31 31:45 08:02 +01:29 38:18 -06:33
Burpees Broad Jump 09:17 41:16 09:11 +00:06 46:20 -05:04
Running 5 10:53 50:33 08:45 +02:08 55:31 -04:58
Rowing 05:23 01:01:26 05:48 -00:25 01:04:16 -02:50
Running 6 10:17 01:06:49 08:24 +01:53 01:10:04 -03:15
Farmers Carry 02:13 01:17:06 03:12 -00:59 01:18:28 -01:22
Running 7 06:29 01:19:19 08:16 -01:47 01:21:40 -02:21
Sandbag Lunges 07:42 01:25:48 08:55 -01:13 01:29:56 -04:08
Running 8 10:26 01:33:30 11:24 -00:58 01:38:51 -05:21
Wall Balls 11:38 01:43:56 11:21 +00:17 01:50:15 -06:19
Roxzone 18:36 02:14:02 12:26 +06:10 02:14:02
Based on 161 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Wonga Zani's performance in the 2024 Cape Town Hyrox event was commendable, securing an overall rank of 244 out of 394 athletes, positioning him in the top 61%. In his age group, he ranked 25th, placing him in the top 52%. His total time for the event was 02:14:02, with a running time of 01:06:44, which was 00:13 slower than the average. This indicates that Wonga has a more balanced profile, excelling in both running and strength components, although he could benefit from further enhancing his running efficiency. His initial laps were faster than average, suggesting a fast start, but his pace decreased significantly in the mid-race running segments, indicating potential fatigue or a need to manage energy distribution better throughout the race.

Segments to Improve

  • Roxzone: Wonga's Roxzone time was significantly slower than average, suggesting the need for improved transitions and overall fitness. To improve this area, focus on high-intensity interval training (HIIT) sessions that simulate race conditions. Practice quick transitions between exercises to reduce transition time. Additionally, incorporating agility drills and circuit training can enhance transition efficiency.
  • Total Running Time: While his running started strong, the overall time was a bit slower than average, indicating a need for better endurance training. Implement tempo runs and long-distance runs into weekly routines to build sustained speed and endurance. Interval training focusing on pacing strategies can also help in maintaining consistent speed throughout the race.
  • Wall Balls: This segment was slower than average, highlighting the need for better form and endurance in this exercise. Focus on improving squat depth and explosive power through weighted squats and plyometrics. Practice high-rep wall ball sets to build muscular endurance and improve technique.
  • Burpees Broad Jump: Performance in this segment was below average, indicating a need for better explosive power and endurance. Incorporate plyometric exercises such as box jumps and burpee variations to enhance power. Practice burpees with a focus on speed and form to improve efficiency in this segment.

Race Strategies

  • Pacing Strategy: Start with a steady pace that can be maintained throughout the race rather than a fast start. Utilize a heart rate monitor to ensure energy is conserved for later stages.
  • Energy Management: Focus on nutrition and hydration strategies to maintain energy levels. Consider carbohydrate loading before the race and consuming energy gels or bars during the race.
  • Transition Practice: Reduce Roxzone time by practicing transitions under timed conditions. Set up a mock Hyrox course and practice moving swiftly between exercises to develop muscle memory.
Similar Athletes
Brien Christopher 2023 Madrid 02:14:31
Pearman Chris 2024 Manchester 02:14:07
沈 子唐 2024 Taipei 02:14:22
Ramawadh Rishie Predeep 2024 Amsterdam 02:13:55
Farley Mitch 2024 Brisbane 02:14:17
John Arun Mathew 2024 Singapore National Stadium 02:14:14
Ouannes Pierre 2023 Rotterdam 02:14:20
Carling Johndavid 2024 Fort Lauderdale 02:14:03
Lo Jackson 2024 Singapore National Stadium 02:14:20
Zani Wonga 2024 Cape Town 02:14:02

Measure Your Performance Against Top Athletes

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