Ong Lawrence 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 40-44 #151037 01:39:19 72nd in AG | Top 49.0% 411th | Top 51.1%
+08:26
57:02
Run Total
+01:04
07:08
Avg. Lap
+01:07
06:12
Best Lap
-06:51
35:23
Workout Total
-00:51
04:25
Avg. Workout
-01:34
06:58
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 Ong Lawrence'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 Ong Lawrence'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 Ong Lawrence'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 Ong Lawrence'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 09:55. Check the detail of the improvement plan below.

09:33 Potential Improvement 96.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 09:33 57:02 to 47:29 96.3%
Ski Erg 00:12 04:51 to 04:39 2.0%
Rowing 00:10 05:14 to 05:04 1.7%
Sled Push 00:00 02:39 to 02:39 0.0%
Sled Pull 00:00 05:09 to 05:09 0.0%
Burpees Broad Jump 00:00 04:55 to 04:55 0.0%
Farmers Carry 00:00 01:59 to 01:59 0.0%
Sandbag Lunges 00:00 04:45 to 04:45 0.0%
Wall Balls 00:00 05:51 to 05:51 0.0%

Splits Time

Ong Lawrence Perfect Race
Splits Total Average Total
Running 1 05:17 00:00 05:03 +00:14 00:00 +00:00
Ski Erg 04:51 05:17 04:39 +00:12 05:03 +00:14
Running 2 06:12 10:08 05:34 +00:38 09:42 +00:26
Sled Push 02:39 16:20 03:25 -00:46 15:16 +01:04
Running 3 06:40 18:59 06:06 +00:34 18:41 +00:18
Sled Pull 05:09 25:39 05:50 -00:41 24:47 +00:52
Running 4 06:24 30:48 06:05 +00:19 30:37 +00:11
Burpees Broad Jump 04:55 37:12 06:36 -01:41 36:42 +00:30
Running 5 07:02 42:07 06:21 +00:41 43:18 -01:11
Rowing 05:14 49:09 05:07 +00:07 49:39 -00:30
Running 6 06:19 54:23 06:09 +00:10 54:46 -00:23
Farmers Carry 01:59 01:00:42 02:31 -00:32 01:00:55 -00:13
Running 7 06:26 01:02:41 06:08 +00:18 01:03:26 -00:45
Sandbag Lunges 04:45 01:09:07 06:12 -01:27 01:09:34 -00:27
Running 8 12:46 01:13:52 07:07 +05:39 01:15:46 -01:54
Wall Balls 05:51 01:26:38 07:54 -02:03 01:22:53 +03:45
Roxzone 06:58 01:39:19 08:32 -01:34 01:39:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Lawrence Ong competed in the 2024 Singapore HYROX event with a commendable overall rank of 411 out of 1115 athletes, placing him in the top 36%. Within his age group (40-44), he ranked 72nd out of 185, positioning him in the top 38%. His overall time was 01:39:19, showcasing a strong performance. However, his total running time was 00:57:02, which is 08:12 slower than the average, suggesting that running is an area that requires more focus. His pacing strategy appeared consistent until the final running segment, where fatigue might have set in, leading to a significant slowdown. Lawrence demonstrates a hybrid profile with strong performances in strength-based exercises such as the Sled Pull, Burpees Broad Jump, and Sandbag Lunges, but his running segments suggest room for improvement.

Segments to Improve

  • Total Running Time: Lawrence's running performance was notably slower than average, particularly in the final running segment (Running 8), where he was 05:34 slower than average. To address this, he should incorporate interval training and tempo runs into his routine. Specific exercises include:
    • Interval Training: 400m repeats at a pace faster than race pace, with short rest intervals to build speed and endurance.
    • Tempo Runs: Sustained runs at a comfortably hard pace to improve lactate threshold.
    • Hill Repeats: Running uphill to build strength and improve running form.
  • Ski Erg and Rowing: Both segments were slightly slower than average. Lawrence should focus on improving his technique and endurance on these machines. Suggested drills and exercises:
    • Technique Drills: Focus on maintaining a strong posture, using the legs effectively, and optimizing the stroke rate.
    • Pyramid Intervals: Varying the intensity and duration to build endurance and power.
    • Strength Training: Incorporate exercises like deadlifts and bent-over rows to improve power output.

Race Strategies

  • Pacing Strategy: Lawrence should aim for a more even pacing strategy throughout his running segments. Starting too quickly can lead to fatigue in later segments, as seen in Running 8. Implementing negative splits, where the second half of the race is run faster than the first, can help manage energy levels.
  • Transition Efficiency: While his Roxzone time was faster than average, further refining transition techniques can lead to time savings. Practicing quick transitions between exercises in training can improve this aspect.
  • Compromised Running Training: Simulate race conditions by running immediately after completing strength exercises to adapt to the fatigue experienced during HYROX events. This will help Lawrence maintain running speed even when fatigued.
Similar Athletes
Mcgregor Joe 2023 Dublin 01:38:51
Du Toit Zach 2024 Birmingham 01:38:58
Todd Andrew 2024 Glasgow 01:39:46
Manning Alan 2024 Birmingham 01:38:52
Izod Graham 2024 Sydney 01:39:39
Daniel Justin 2024 Birmingham 01:39:35
Marsaleix Julien 2024 Karlsruhe 01:39:21
Harris Neil 2024 London 01:39:24
Gabler Lars 2023 Wien 01:39:49
Walsh Laoigh 2024 Manchester 01:39:26

Measure Your Performance Against Top Athletes

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