Dive into this athlete’s performance at 2024 Singapore National Stadium 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.
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 Tan Hong You'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 Tan Hong You'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 Tan Hong You'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 Tan Hong You'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
08:29.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Hong You Tan delivered a commendable performance in the 2024 Singapore National Stadium Hyrox race, achieving an overall rank of 525 out of 1325 athletes, placing him in the top 39% overall and top 42% in his age group. His total running time was notably strong, clocking in at 42:58, which is 7:29 faster than the average. This indicates a significant strength in running, suggesting a runner profile. His pacing strategy seemed effective, as he started with a strong pace in the initial running segments and maintained it throughout the course, especially excelling in the Running 3, Running 5, and Running 7 segments, showcasing consistent speed and endurance. However, his performance in strength-based exercises, such as the Sled Pull and Farmers Carry, indicates room for improvement in strength training to balance his overall performance.
Segments to Improve
Sled Pull: Hong struggled significantly in this segment, being 3:58 slower than average. To improve:
Specific Exercises: Incorporate heavy sled pulls with an emphasis on maintaining a steady pace and form. Also, include deadlifts and bent-over rows to build back and leg strength.
Technique: Focus on maintaining a low center of gravity and using a hand-over-hand pulling technique to improve efficiency.
Roxzone: Slower transitions resulted in a 2:05 deficit. To enhance transition efficiency:
Drills: Practice quick transitions between running and exercise segments in training sessions. Simulate race conditions to enhance familiarity and speed.
Conditioning: High-intensity interval training (HIIT) to improve overall fitness and reduce recovery time between segments.
Wall Balls: Performance was 0:45 slower than average. Improve by:
Exercises: Incorporate wall ball practice with a focus on consistent rhythm and accuracy. Use lighter balls initially to work on form.
Form Correction: Ensure a full squat and explosive upward movement, aiming for efficient energy transfer.
Farmers Carry: To address the 1:05 deficit:
Strength Training: Increase grip strength and core stability with exercises like farmer's walks, kettlebell swings, and plank variations.
Posture: Maintain an upright posture and controlled pace during the carry.
Rowing: Improve by 1:16 through:
Technique: Focus on a strong leg drive, core engagement, and smooth arm pull. Consider rowing technique sessions or coaching.
Sessions: Include long steady-state rowing sessions to build endurance and short intervals to enhance power output.
Race Strategies
Balanced Pacing: While Hong's running pace is strong, balancing it with improved strength segments will ensure energy conservation for the final stages of the race.
Transition Practice: Regularly practice transitions between running and different exercises to reduce Roxzone time and improve overall efficiency.
Strength Focused Training: Given the running prowess, allocate more training time to strength and conditioning to enhance performance in strength-based segments.
Nutrition and Recovery: Focus on a nutrition plan that supports recovery and energy levels, ensuring optimal performance on race day.