Season 23/24 2023 Melbourne (865) HYROX (767) Men (537) Khaw Benjamin

Khaw Benjamin Hyrox Result

Dive into this athlete’s performance at 2023 Melbourne 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

AUS AUS Flag Men 40-44 #124021 01:43:39 83rd in AG | Top 85.6% 435th | Top 81.0%
+01:26
52:07
Run Total
+00:12
06:31
Avg. Lap
-00:23
04:51
Best Lap
-02:57
40:55
Workout Total
-00:23
05:06
Avg. Workout
+01:29
10:41
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 Khaw Benjamin'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 Khaw Benjamin'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 Khaw Benjamin'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 Khaw Benjamin'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 04:40. Check the detail of the improvement plan below.

03:00 Potential Improvement 64.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:00 52:07 to 49:07 64.3%
Burpees Broad Jump 00:57 07:44 to 06:47 20.4%
Farmers Carry 00:37 03:13 to 02:36 13.2%
Rowing 00:06 05:16 to 05:10 2.1%
Ski Erg 00:00 04:36 to 04:36 0.0%
Sled Push 00:00 02:43 to 02:43 0.0%
Sled Pull 00:00 05:20 to 05:20 0.0%
Sandbag Lunges 00:00 05:29 to 05:29 0.0%
Wall Balls 00:00 06:34 to 06:34 0.0%

Splits Time

Khaw Benjamin Perfect Race
Splits Total Average Total
Running 1 04:51 00:00 05:12 -00:21 00:00 +00:00
Ski Erg 04:36 04:51 04:42 -00:06 05:12 -00:21
Running 2 05:01 09:27 05:45 -00:44 09:54 -00:27
Sled Push 02:43 14:28 03:30 -00:47 15:39 -01:11
Running 3 05:19 17:11 06:22 -01:03 19:09 -01:58
Sled Pull 05:20 22:30 06:04 -00:44 25:31 -03:01
Running 4 06:14 27:50 06:20 -00:06 31:35 -03:45
Burpees Broad Jump 07:44 34:04 06:53 +00:51 37:55 -03:51
Running 5 07:03 41:48 06:36 +00:27 44:48 -03:00
Rowing 05:16 48:51 05:13 +00:03 51:24 -02:33
Running 6 06:48 54:07 06:23 +00:25 56:37 -02:30
Farmers Carry 03:13 01:00:55 02:36 +00:37 01:03:00 -02:05
Running 7 06:53 01:04:08 06:22 +00:31 01:05:36 -01:28
Sandbag Lunges 05:29 01:11:01 06:26 -00:57 01:11:58 -00:57
Running 8 10:01 01:16:30 07:35 +02:26 01:18:24 -01:54
Wall Balls 06:34 01:26:31 08:28 -01:54 01:25:59 +00:32
Roxzone 10:41 01:43:39 09:12 +01:29 01:43:39
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Benjamin Khaw performed well in the Hyrox race in Melbourne, finishing with an overall rank of 435 out of 767 athletes, putting him in the top 56% of participants. In his age group (40-44), he achieved a rank of 83 out of 127 athletes, placing him in the top 65%. His overall time was 01:43:39, with a total running time of 00:52:07, which was 03:54 slower than the average.

Based on the splits analysis, Benjamin showed strengths in the Running 1, Ski Erg, Running 2, Sled Push, Running 3, Sled Pull, Running 4, Sandbag Lunges, and Wall Balls segments, consistently performing faster than the average time. However, he struggled in the Burpees Broad Jump, Running 5, Rowing, Running 6, Farmers Carry, Running 7, Running 8, and Roxzone segments, where he was slower than the average time.

Segments to Improve


1. Burpees Broad Jump:
Benjamin was 01:11 slower than the average in this segment. To improve performance, he should focus on increasing his explosiveness and agility. Specific exercises to enhance these skills include box jumps, plyometric push-ups, and lateral hops. Additionally, he should work on improving his burpee technique to ensure efficient movement and energy conservation.

2. Running 5, Running 6, Running 7, and Running 8:
Benjamin was consistently slower than the average in these running segments. To improve his running performance, he should incorporate interval training and speed workouts into his training routine. This can include high-intensity interval training (HIIT), tempo runs, and hill sprints. Additionally, he should work on his running form and technique, focusing on proper posture and stride length.

3. Farmers Carry:
Benjamin was 00:35 slower than the average in this segment. To improve his performance, he should focus on building grip strength and core stability. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help improve grip strength. Additionally, incorporating exercises that target the core, such as planks and Russian twists, will enhance stability during the farmers carry.

4. Roxzone:
Benjamin spent 01:34 more time than the average in the transition zones. To improve this segment, he should work on improving his overall fitness and transition time. Incorporating interval training, circuit training, and high-intensity workouts into his training routine will help improve his fitness level. Additionally, practicing quick and efficient transitions during training sessions will help reduce time spent in the Roxzone.

Strategies


- Pace yourself: It is important for Benjamin to maintain a consistent pace throughout the race. Avoid starting too fast and burning out early. Aim for a steady pace that allows for strong performance in all segments.

- Focus on efficient transitions: Benjamin should practice quick and smooth transitions between segments during training sessions. This will help minimize time spent in the Roxzone and maximize overall performance.

- Prioritize targeted training: Based on the analysis, Benjamin should prioritize his training to focus on improving his running performance and strength in specific segments such as the burpees broad jump and farmers carry. Incorporate specific exercises and drills mentioned earlier to target these areas.

- Develop mental resilience: Hyrox races can be physically and mentally demanding. Benjamin should work on developing mental resilience through visualization exercises, positive self-talk, and mental toughness training. This will help him stay focused and motivated throughout the race.

By implementing these strategies and incorporating the recommended training techniques, Benjamin Khaw can improve his performance in future Hyrox races. It is important to tailor the training to his specific weaknesses and continue to track progress to ensure continual improvement.

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
Similar Athletes
Negrete Gonzalez De La Vega Pedro Salvador 2024 Mexico City 01:43:30
Teo Keefe 2024 Singapore 01:43:47
Lim Vincent Ming Hui 2023 Singapore 01:43:35
Lam Nicky 2024 Taipei 01:43:59
Verheyen Jonas 2024 Maastricht 01:44:05
LaRusch Justin 2022 Dallas 01:43:33
Casoli Jan 2019 Hamburg 01:43:15
Chatterjea Rahul 2023 Chicago 01:43:13
Boudroi Dani 2022 Amsterdam 01:43:26
Snow Zachary 2024 Sydney 01:44:00

Measure Your Performance Against Top Athletes

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2024 Melbourne 01:43:08

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