Kwok Ezekiel
Hyrox Result
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
730 similar athletes.
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 730 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 730 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Kwok Ezekiel'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 Kwok Ezekiel'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 730 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 Kwok Ezekiel'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 Kwok Ezekiel'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
04:25.
Check the detail of the improvement plan below.
03:00
Potential Improvement
67.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Ezekiel Kwok performed commendably in the 2024 Singapore National Stadium Hyrox race. Being in the top 48% overall and top 52% in his age group indicates a solid performance. His overall time was 01:51:11, with a total running time of 00:51:51, which is 02:29 faster than average. This suggests that Ezekiel possesses a strong running ability, marking him as more of a runner than a strength-focused athlete. His pacing throughout the race was relatively consistent, with an excellent performance in the middle running segments (Running 3, 4, and 5), but he started slightly slower than average. The athlete shows potential as a hybrid athlete with significant running prowess, but there is room for improvement in strength-oriented exercises.
Segments to Improve
- Sled Pull: Ezekiel was 02:59 slower than average in the Sled Pull, ranking in the 97th percentile. To improve, he should focus on building upper body and core strength. Specific exercises include deadlifts, bent-over rows, and core stability exercises. Form correction should focus on maintaining a low center of gravity and using legs to drive the sled.
- Farmers Carry: With a time of 01:17 slower than average, Ezekiel needs to enhance grip strength and shoulder endurance. Suggested exercises include farmers walk with progressively heavier weights, shoulder shrugs, and wrist curls.
- Roxzone: To improve transition times, Ezekiel should practice high-intensity interval training (HIIT) to boost cardiovascular fitness and practice quick transitions between exercises to minimize rest time.
- Wall Balls: Although just 00:10 faster than average, improving this segment can enhance overall time. Suggested exercises include medicine ball throws, squats, and plyometric training to increase power and accuracy.
- Sled Push: 00:15 slower than average, suggesting room for improvement in leg strength. Incorporating exercises like leg presses, lunges, and sled pushes with increasing resistance will be beneficial.
Race Strategies
- Start with a Steady Pace: Ezekiel should aim to start at a pace closer to his average running times to avoid lagging behind early in the race.
- Focus on Efficient Transitions: Minimizing time spent in the Roxzone by practicing quick transitions can save valuable seconds and maintain momentum.
- Strategic Energy Conservation: During strength segments, Ezekiel should focus on form and efficiency to conserve energy for subsequent running segments.
- Adapt to Compromised Running: After strength workouts like the sled pull and farmers carry, practicing running in a fatigued state will help in maintaining pace and form during the race.
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