Season 24/25 2024 Singapore (1299) HYROX (1115) Men (804) Ng Elston

Ng Elston 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 30-34 #143008 01:41:59 125th in AG | Top 58.4% 448th | Top 55.7%
-01:47
48:12
Run Total
-00:12
06:02
Avg. Lap
+00:22
05:31
Best Lap
+02:13
45:27
Workout Total
+00:16
05:40
Avg. Workout
-00:29
08:24
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 Ng Elston'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 Ng Elston'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 Ng Elston'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 Ng Elston'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 04:30. Check the detail of the improvement plan below.

02:10 Potential Improvement 48.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:10 10:10 to 08:00 48.1%
Sled Pull 01:03 06:56 to 05:53 23.3%
Ski Erg 00:39 05:21 to 04:42 14.4%
Rowing 00:22 05:30 to 05:08 8.1%
Farmers Carry 00:16 02:49 to 02:33 5.9%
Sled Push 00:00 02:56 to 02:56 0.0%
Burpees Broad Jump 00:00 05:59 to 05:59 0.0%
Sandbag Lunges 00:00 05:46 to 05:46 0.0%
Run Total 00:00 48:12 to 48:12 0.0%

Splits Time

Ng Elston Perfect Race
Splits Total Average Total
Running 1 04:51 00:00 05:09 -00:18 00:00 +00:00
Ski Erg 05:21 04:51 04:40 +00:41 05:09 -00:18
Running 2 05:31 10:12 05:41 -00:10 09:49 +00:23
Sled Push 02:56 15:43 03:29 -00:33 15:30 +00:13
Running 3 06:09 18:39 06:16 -00:07 18:59 -00:20
Sled Pull 06:56 24:48 06:02 +00:54 25:15 -00:27
Running 4 06:31 31:44 06:15 +00:16 31:17 +00:27
Burpees Broad Jump 05:59 38:15 06:45 -00:46 37:32 +00:43
Running 5 06:05 44:14 06:30 -00:25 44:17 -00:03
Rowing 05:30 50:19 05:11 +00:19 50:47 -00:28
Running 6 05:45 55:49 06:18 -00:33 55:58 -00:09
Farmers Carry 02:49 01:01:34 02:35 +00:14 01:02:16 -00:42
Running 7 05:57 01:04:23 06:18 -00:21 01:04:51 -00:28
Sandbag Lunges 05:46 01:10:20 06:18 -00:32 01:11:09 -00:49
Running 8 07:27 01:16:06 07:25 +00:02 01:17:27 -01:21
Wall Balls 10:10 01:23:33 08:14 +01:56 01:24:52 -01:19
Roxzone 08:24 01:41:59 08:53 -00:29 01:41:59
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Feedback Report for Elston Ng – 2024 Singapore Hyrox Race

Overall Performance

Elston Ng delivered a commendable performance, finishing in the top 40% overall and top 42% within his age group. His total running time was notably faster than the average, suggesting a strong running profile. Elston's pacing strategy appeared well-balanced, with consistent running speeds, although his initial segment was slightly faster than average, indicating a potentially aggressive start. This running advantage is beneficial; however, his performance in strength-based exercises and transitions indicates room for improvement.

Segments to Improve

  • Ski Erg:

    Elston was 41 seconds slower than average. Focus on improving technique and efficiency.

    • Training Strategy: Incorporate high-intensity interval training (HIIT) with short bursts on the Ski Erg to enhance power and endurance.
    • Drills: Practice efficient stroke techniques, emphasizing a strong leg drive and a smooth, continuous pull.
  • Sled Pull:

    55 seconds slower than average. Enhanced grip strength and pulling technique are needed.

    • Training Strategy: Integrate sled pull workouts with increasing weights and distances over time.
    • Exercises: Focus on exercises like deadlifts, rows, and grip strengthening drills to improve performance.
  • Wall Balls:

    Elston was 1:58 slower than average, indicating significant room for improvement in this segment.

    • Training Strategy: Include wall ball drills focusing on maintaining consistent rhythm and proper squat form.
    • Exercises: Practice with varying weights and heights, and incorporate full-body strength conditioning.
  • Rowing:

    19 seconds slower than average. Work on rowing technique and cardiovascular conditioning.

    • Training Strategy: Use interval training on the rowing machine to build endurance and speed.
    • Drills: Focus on catch, drive, finish, and recovery phases for a smoother stroke.
  • Farmers Carry:

    13 seconds slower than average. Improve grip strength and stability during carries.

    • Training Strategy: Incorporate heavier farmers carries in training with varied distances.
    • Exercises: Add grip strength exercises such as dead hangs and forearm curls.
  • Roxzone:

    While faster than average, optimizing transition times can further improve overall race efficiency.

    • Training Strategy: Practice transition drills to reduce downtime between exercises.
    • Techniques: Simulate race conditions and practice quick, efficient movements between stations.

Race Strategies

  • Pacing: Maintain a steady pace throughout the race, avoiding an overly fast start to conserve energy for strength segments.
  • Transitions: Minimize time in the Roxzone by practicing quick transitions and maintaining focus between exercises.
  • Compromised Running: Train for running segments immediately following strength exercises to improve endurance and speed under fatigue.
  • Nutritional Strategy: Ensure adequate nutrition and hydration leading up to and during the race for sustained energy levels.
Similar Athletes
Ekkelboom Johan 2024 Amsterdam 01:41:37
De Rezende Aquino Alberto 2022 Madrid 01:41:55
Schrock Stefan 2024 Berlin 01:42:25
Odderskjær Waltenburg Hansen Marcus 2023 Malmö 01:42:27
Peral Oliveira Marcos 2024 Madrid 01:42:16
Eigenhuis Rick 2024 Amsterdam 01:42:27
Klös Dennis 2024 Hamburg 01:42:15
Owens Alston 2022 London 01:41:40
Slim Raven 2023 Chicago - North American Open Championship 01:42:08
Wenske Kai 2023 Köln 01:41:46

Measure Your Performance Against Top Athletes

Other Results from this athlete
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