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 Khong Sean'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 Khong Sean'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 Khong Sean'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 Khong Sean'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
06:42.
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
Sean Khong demonstrated a commendable performance in the 2024 Singapore Hyrox race, securing an overall rank of 107, placing him in the top 9% of all athletes and 6th in his age group, which is in the top 7%. His total running time was notably 4:02 faster than the average, indicating a strong running capability. Sean's early running segments (Running 1 to Running 4) were significantly faster than average, suggesting that he started the race at a brisk pace. His running prowess highlights a strong runner profile, which suggests that while his running is a clear strength, there is room for improvement in strength-focused exercises.
Segments to Improve
Wall Balls: Sean was 1:08 slower than the average. To improve, focus on building upper body strength and endurance. Perform exercises like:
Medicine Ball Thrusters: 3 sets of 15 reps to enhance explosive strength.
Overhead Press: 4 sets of 8 reps to increase shoulder endurance.
High-Intensity Interval Training (HIIT) with wall ball circuits to simulate race conditions.
Burpees Broad Jump: This segment was 1:04 slower than average. Improve by working on explosive leg power and cardiovascular endurance through:
Box Jumps: 3 sets of 10 reps to boost explosive power.
Burpee Interval Training: Perform as many burpees as possible in 30 seconds, rest 30 seconds, repeat for 10 rounds.
Focus on form to minimize energy wastage and increase efficiency.
Sled Pull and Sled Push: These were 0:55 and 0:31 slower than average, respectively. To improve:
Weighted Sled Drags and Pushes: Incorporate these into weekly workouts to build specific strength and endurance.
Leg Press and Deadlifts: 4 sets of 6-8 reps for building lower body strength.
Practice transitions between running and sled work to maintain momentum.
Race Strategies
Maintain Consistent Pacing: While starting strong is beneficial, ensure to conserve energy for strength portions by maintaining a balanced pace throughout the race.
Efficient Transitions: Focus on minimizing time spent in the Roxzone by practicing quick transitions between exercises and running.
Pre-race Warm-up: Incorporate dynamic stretching and light cardio to prepare muscles for the high-intensity demands of the race.
Compromised Running Training: Include workouts that simulate the fatigue experienced after strength exercises to improve running efficiency under fatigue.