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 806 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 05:35. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:55 (From 55:05 to 51:10) | 70.1% |
| Farmers Carry | 00:49 (From 03:34 to 02:45) | 14.6% |
| Sled Push | 00:29 (From 04:14 to 03:45) | 8.7% |
| Sled Pull | 00:17 (From 06:41 to 06:24) | 5.1% |
| Rowing | 00:05 (From 05:22 to 05:17) | 1.5% |
| Ski Erg | 00:00 (From 04:44 to 04:44) | 0.0% |
| BBJ | 00:00 (From 05:00 to 05:00) | 0.0% |
| Sandbag Lunges | 00:00 (From 06:15 to 06:15) | 0.0% |
| Wall Balls | 00:00 (From 07:13 to 07:13) | 0.0% |
| Ong Derek | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:36 | 00:00 | 05:21 -00:45 | 00:00 +00:00 |
| Ski Erg | 04:44 | 04:36 | 04:46 -00:02 | 05:21 -00:45 |
| Running 2 | 04:53 | 09:20 | 05:59 -01:06 | 10:07 -00:47 |
| Sled Push | 04:14 | 14:13 | 03:42 +00:32 | 16:06 -01:53 |
| Running 3 | 05:54 | 18:27 | 06:35 -00:41 | 19:48 -01:21 |
| Sled Pull | 06:41 | 24:21 | 06:27 +00:14 | 26:23 -02:02 |
| Running 4 | 05:56 | 31:02 | 06:36 -00:40 | 32:50 -01:48 |
| Burpees Broad Jump | 05:00 | 36:58 | 07:25 -02:25 | 39:26 -02:28 |
| Running 5 | 06:10 | 41:58 | 06:55 -00:45 | 46:51 -04:53 |
| Rowing | 05:22 | 48:08 | 05:19 +00:03 | 53:46 -05:38 |
| Running 6 | 05:52 | 53:30 | 06:42 -00:50 | 59:05 -05:35 |
| Farmers Carry | 03:34 | 59:22 | 02:41 +00:53 | 01:05:47 -06:25 |
| Running 7 | 07:49 | 01:02:56 | 06:42 +01:07 | 01:08:28 -05:32 |
| Sandbag Lunges | 06:15 | 01:10:45 | 07:00 -00:45 | 01:15:10 -04:25 |
| Running 8 | 13:58 | 01:17:00 | 08:09 +05:49 | 01:22:10 -05:10 |
| Wall Balls | 07:13 | 01:30:58 | 09:01 -01:48 | 01:30:19 +00:39 |
| Roxzone | 11:09 | 01:49:12 | 09:52 +01:17 | 01:49:12 |
Derek's best running lap was 00:04:36, indicating that he had a strong start in the race. However, it is important to note that his total running time was slower than average, suggesting that he may need to focus on improving his running performance.
- Strength Training: Derek should continue to prioritize strength training in his overall fitness routine. This will help improve his performance in the strength-focused segments of the race, such as the Sled Push and Sled Pull. Incorporating exercises that target the muscles used in these segments, such as squats, lunges, and deadlifts, can help improve his overall strength and performance.
- Transition Efficiency: To improve his overall time and performance, Derek should work on reducing transition times between exercise zones. This can be achieved by practicing quick and efficient transitions during training sessions. Additionally, incorporating exercises that mimic the movements required in the transitions, such as burpees and quick changeovers between equipment, can help improve his transition efficiency.
In conclusion, Derek Ong had a strong performance in the Hyrox race in Singapore. While there are areas for improvement, such as his running speed and transition efficiency, he demonstrated strengths in various segments. By incorporating the suggested training strategies and techniques, Derek can improve his overall performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Zeitz Martin Alexander | 2024 Maastricht | 01:49:02 | |
| Mandujano Rogelio | 2020 Chicago | 01:49:21 | |
| Lee Chun Wang | 2024 Hong Kong | 01:49:05 | |
| Crickmar Adam | 2024 Sports Direct HYROX London | 01:49:09 | |
| Fraser Paul | 2022 London | 01:49:39 | |
| Holdaway Lee | 2022 London | 01:49:00 | |
| Samson Bill | 2024 Washington - North American Championships | 01:49:24 | |
| Perez Fernando | 2024 Madrid | 01:48:51 | |
| Harjulin Mathias | 2024 Stockholm | 01:49:36 | |
| Strombeck Andrew | 2022 Chicago | 01:49:28 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Singapore Ong Derek, Ho Sean Durnedin | 01:18:27 | |
| 2024 Singapore National Stadium Ong Derek, Ho Sean Durnedin | 01:32:17 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Ong Derek
