Season 23/24 2023 Singapore (952) HYROX (826) Men (627) Ong Zheng Guang

Ong Zheng Guang Hyrox Result

Dive into this athlete’s performance at 2023 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

Men 30-34 #113005 01:23:55 16th in AG | Top 9.8% 52nd | Top 8.3%

+00:47

42:44

Run Total

+00:07

05:21

Avg. Lap

+00:24

04:53

Best Lap

-00:50

34:33

Workout Total

-00:06

04:19

Avg. Workout

+00:05

06:43

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 Ong Zheng Guang'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 Ong Zheng Guang'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 Ong Zheng Guang'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 Ong Zheng Guang'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 04:19. Check the detail of the improvement plan below.

01:45 Potential Improvement 40.5% Focus During Training

Percentile based on all the athletes who competed in Hyrox Men

Splits	Potential Improvement	Time	Focus During Training
Run Total	01:45	42:44 to 40:59	40.5%
Sled Pull	01:26	05:57 to 04:31	33.2%
Wall Balls	00:21	06:14 to 05:53	8.1%
Farmers Carry	00:20	02:20 to 02:00	7.7%
Rowing	00:19	05:01 to 04:42	7.3%
Ski Erg	00:08	04:29 to 04:21	3.1%
Sled Push	00:00	02:02 to 02:02	0.0%
Burpees Broad Jump	00:00	04:49 to 04:49	0.0%
Sandbag Lunges	00:00	03:41 to 03:41	0.0%

Splits Time

	Ong Zheng Guang		Perfect Race
	Splits	Total	Average	Total
Running 1	04:53	00:00	04:33 +00:20	00:00 +00:00
Ski Erg	04:29	04:53	04:25 +00:04	04:33 +00:20
Running 2	04:54	09:22	04:53 +00:01	08:58 +00:24
Sled Push	02:02	14:16	02:52 -00:50	13:51 +00:25
Running 3	04:59	16:18	05:19 -00:20	16:43 -00:25
Sled Pull	05:57	21:17	04:49 +01:08	22:02 -00:45
Running 4	05:22	27:14	05:16 +00:06	26:51 +00:23
Burpees Broad Jump	04:49	32:36	05:08 -00:19	32:07 +00:29
Running 5	05:39	37:25	05:26 +00:13	37:15 +00:10
Rowing	05:01	43:04	04:46 +00:15	42:41 +00:23
Running 6	05:12	48:05	05:18 -00:06	47:27 +00:38
Farmers Carry	02:20	53:17	02:09 +00:11	52:45 +00:32
Running 7	05:25	55:37	05:17 +00:08	54:54 +00:43
Sandbag Lunges	03:41	01:01:02	04:58 -01:17	01:00:11 +00:51
Running 8	06:24	01:04:43	05:52 +00:32	01:05:09 -00:26
Wall Balls	06:14	01:11:07	06:16 -00:02	01:11:01 +00:06
Roxzone	06:43	01:23:55	06:38 +00:05	01:23:55

Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

- Zheng Guang Ong performed well in the Hyrox race, finishing in the top 6% of all athletes and the top 7% in his age group.
- His overall time of 01:23:55 was respectable, but there is room for improvement in certain areas.
- His total running time of 00:42:44 was 2 minutes slower than the average, indicating that he could benefit from improving his running performance.
- Zheng's best running lap was 00:04:53, which was 28 seconds slower than the average.

Segments to Improve

1. Run Total: Zheng's total running time was slower than average, suggesting that he could improve his overall fitness and running endurance. He should focus on incorporating more running-specific training into his routine, such as interval training, tempo runs, and long-distance runs. Additionally, strength training exercises that target the muscles used in running, such as lunges, squats, and plyometric exercises, can help improve his running performance.

2. Sled Pull: Zheng's time for the sled pull segment was 46 seconds slower than the average. To improve this segment, he should focus on strengthening his upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help improve his upper body strength. Additionally, practicing proper technique and form during the sled pull can also help improve his performance.

3. Best Lap: Zheng's best running lap was 28 seconds slower than the average. To improve his speed and pacing during this segment, he should incorporate interval training and speed work into his training routine. Short sprints, hill repeats, and fartlek training can help improve his speed and overall running performance.

4. Running 1: Zheng's time for the first running segment was 28 seconds slower than average. To improve his performance in this segment, he should focus on improving his running endurance and pacing. Incorporating longer, steady-state runs into his training routine can help improve his endurance. Additionally, practicing proper pacing during training runs and races can help him maintain a consistent speed throughout the segment.

5. Running 8: Zheng's time for the final running segment was 25 seconds slower than average. To improve his performance in this segment, he should focus on maintaining his running endurance and strength throughout the race. Incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and plyometrics, can help improve his running endurance. Additionally, practicing proper pacing and form during training runs and races can also help improve his performance.

6. Rowing: Zheng's time for the rowing segment was 19 seconds slower than average. To improve his performance in this segment, he should focus on improving his rowing technique and strength. Incorporating rowing exercises into his training routine, such as rowing intervals and rowing machine workouts, can help improve his rowing performance. Additionally, practicing proper form and technique during the rowing segment can also help improve his efficiency and speed.

7. Roxzone: Zheng's time in the roxzone was 18 seconds slower than average. To improve his performance in this segment, he should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts into his training routine can help improve his overall fitness and endurance. Additionally, practicing quick and efficient transitions during training sessions can help improve his transition time during the race.

8. Running 5: Zheng's time for the fifth running segment was 14 seconds slower than average. To improve his performance in this segment, he should focus on maintaining his running endurance and speed. Incorporating speed work and interval training into his training routine can help improve his speed and overall running performance. Additionally, practicing proper pacing and form during training runs and races can also help improve his performance.

Strategies

- Zheng should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and burning out later on.
- He should also prioritize improving his running endurance and speed, as these were areas where he lost time compared to the average.
- Zheng should pay attention to his transitions in the roxzone, aiming to minimize the time spent there by practicing quick and efficient transitions during training sessions.
- During the race, Zheng should pace himself properly during each segment, ensuring he has enough energy to finish strong.
- It may be beneficial for Zheng to work with a coach or trainer who can provide personalized guidance and help him improve specific areas of his performance.

Similar Athletes
Guerin Alexandre	2024 Paris	01:24:03
Amiel Eric	2022 Basel	01:23:33
Howard Ryan	2024 Chicago Navy Pier	01:24:01
Karouay Rabii	2023 Madrid	01:24:24
Pedrayes Santos Alvaro	2023 Madrid	01:24:11
Best Peter	2022 London	01:23:33
Vanpuyvelde Xavier	2024 Marseille	01:23:40
Pennacchio Umberto	2024 Milan	01:24:10
Alcobia José	2024 Madrid	01:24:02
Bauer Eric	2019 Leipzig	01:23:59

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