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.
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 Tong Alfred'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 Tong Alfred'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 Tong Alfred'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 Tong Alfred'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
06:46.
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
Alfred Tong delivered a commendable performance at the 2024 Singapore Hyrox event, placing in the top 25% of all athletes and the top 26% in his age group. His overall time of 01:32:22 demonstrates solid endurance and athletic ability. Notably, his exceptional performance in the Burpees Broad Jump and Sandbag Lunges highlights his strength capabilities.
However, Alfred's Total Running Time was 02:07 slower than average, indicating an area for improvement in running efficiency. His pacing strategy suggests a slightly inconsistent start, with a significant dip during Running 3. This could imply a need for better pacing and energy management throughout the race. Alfred shows a hybrid profile, with room for improvement in both running and strength-focused segments.
Segments to Improve
Running Efficiency: To address the slower total running time, Alfred should focus on improving his running mechanics and endurance. Interval training and tempo runs can enhance his speed and stamina. Incorporating hill sprints and fartlek sessions will also help improve running economy.
Sled Pull: This segment was significantly slower than average. Alfred should work on enhancing his upper body and core strength with exercises like deadlifts, pull-ups, and core stabilization drills to improve pulling power and efficiency.
Roxzone Transitions: Although faster than average, improving transition times can further enhance performance. Practicing quick transitions between different exercises and developing a routine for efficient equipment handling can be beneficial.
Ski Erg and Rowing: Focus on refining technique and building cardiovascular endurance. Incorporate high-intensity interval training (HIIT) sessions on the ski erg and rowing machine to simulate race conditions and improve muscular endurance.
Farmers Carry: Strengthen grip and core stability with exercises like farmer's walks with heavier weights and plank variations to increase carrying efficiency and speed.
Race Strategies
Pacing Strategy: Start the race at a sustainable pace, focusing on maintaining consistent splits throughout. Avoid the common pitfall of starting too fast, which can lead to fatigue in the later stages.
Energy Management: Implement a nutrition and hydration plan pre-race and during transitions to maintain energy levels and prevent dehydration.
Focus on Transitions: Practice quick and efficient transitions between exercise zones to minimize downtime and improve overall race time.
Visualization Techniques: Use mental imagery to prepare for each segment, focusing on technique and efficiency to enhance performance under race conditions.