Cai Dexian 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 1000 similar athletes.

Performance Highlights

SIN SIN Flag Men 35-39 #123037 01:25:24 32nd in AG | Top 13.9% 149th | Top 14.8%
-01:22
41:06
Run Total
-00:10
05:08
Avg. Lap
+00:08
04:40
Best Lap
+01:59
38:07
Workout Total
+00:14
04:45
Avg. Workout
-00:36
06:16
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 Cai Dexian'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 Cai Dexian'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 Cai Dexian'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 Cai Dexian'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 05:24. Check the detail of the improvement plan below.

01:58 Potential Improvement 36.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Farmers Carry 01:58 04:00 to 02:02 36.4%
Wall Balls 01:16 07:17 to 06:01 23.5%
Ski Erg 00:36 04:58 to 04:22 11.1%
Rowing 00:35 05:18 to 04:43 10.8%
Sled Pull 00:30 05:06 to 04:36 9.3%
Sandbag Lunges 00:29 05:17 to 04:48 9.0%
Sled Push 00:00 01:49 to 01:49 0.0%
Burpees Broad Jump 00:00 04:22 to 04:22 0.0%
Run Total 00:00 41:06 to 41:06 0.0%

Splits Time

Cai Dexian Perfect Race
Splits Total Average Total
Running 1 05:08 00:00 04:36 +00:32 00:00 +00:00
Ski Erg 04:58 05:08 04:26 +00:32 04:36 +00:32
Running 2 04:40 10:06 04:56 -00:16 09:02 +01:04
Sled Push 01:49 14:46 02:53 -01:04 13:58 +00:48
Running 3 05:06 16:35 05:22 -00:16 16:51 -00:16
Sled Pull 05:06 21:41 04:55 +00:11 22:13 -00:32
Running 4 05:09 26:47 05:20 -00:11 27:08 -00:21
Burpees Broad Jump 04:22 31:56 05:18 -00:56 32:28 -00:32
Running 5 05:07 36:18 05:30 -00:23 37:46 -01:28
Rowing 05:18 41:25 04:49 +00:29 43:16 -01:51
Running 6 05:04 46:43 05:22 -00:18 48:05 -01:22
Farmers Carry 04:00 51:47 02:11 +01:49 53:27 -01:40
Running 7 05:07 55:47 05:21 -00:14 55:38 +00:09
Sandbag Lunges 05:17 01:00:54 05:06 +00:11 01:00:59 -00:05
Running 8 05:48 01:06:11 05:57 -00:09 01:06:05 +00:06
Wall Balls 07:17 01:11:59 06:30 +00:47 01:12:02 -00:03
Roxzone 06:16 01:25:24 06:52 -00:36 01:25:24
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Dexian Cai delivered a strong performance at the 2024 Singapore National Stadium, ranking 149th overall, placing him in the top 11% of the field, and 32nd in his age group, placing him in the top 10%. With a total running time of 00:41:06, Cai was 01:44 faster than the average, indicating a strong runner profile. His pacing strategy appeared to stabilize after an initially slower start in Running 1, with subsequent running segments consistently faster than average. This suggests that while he may have started conservatively, he maintained a strong and steady pace throughout the race. However, his performance in strength-based segments such as the Farmers Carry and Wall Balls showed room for improvement, indicating a need for enhanced strength conditioning to complement his running prowess.

Segments to Improve

  • Farmers Carry: Dexian's time here was significantly slower than average. To improve, focus on grip strength and core stability exercises. Exercises: Farmer's Walks with progressively heavier weights, Deadlifts, and Core Planks. Ensure proper form to maintain a straight back and engaged core.
  • Wall Balls: The time here was also slower than the average. Work on explosive power and coordination. Exercises: Medicine Ball Thrusters, Wall Ball Shots with varying weights, and Box Jumps to enhance explosive leg strength.
  • Sled Pull: While slightly slower, improving upper body strength and endurance can help. Exercises: Sled Pulls with increased resistance, Bent-over Rows, and Lat Pulldowns. Focus on maintaining a strong and steady pull technique.
  • Sandbag Lunges: Improve leg strength and stability. Exercises: Weighted Lunges, Bulgarian Split Squats, and Step-Ups. Ensure proper lunge form to maximize efficiency and minimize fatigue.
  • Ski Erg and Rowing: Both segments were slower, indicating a need for technique refinement and endurance. Exercises: Interval training on Ski Erg and Rower, focusing on stroke efficiency and rhythmic breathing patterns.
  • Roxzone: Although faster than average, optimizing transition times can shave off precious seconds. Practice transition drills and simulate race conditions to enhance speed and efficiency.

Race Strategies

  • Pacing Strategy: Start at a moderate pace to avoid early fatigue, gradually increasing speed in subsequent running segments as demonstrated in Running 2 through Running 8.
  • Strength-Endurance Balance: Incorporate strength training into the routine without compromising running speed. Focus on high-rep, low-weight strength exercises to build muscular endurance.
  • Transition Efficiency: Practice transitions during training to reduce Roxzone time. Quick, efficient movements between exercises can save significant time.
  • Nutrition and Hydration: Develop a race-day nutrition plan to ensure consistent energy levels and optimal performance, focusing on hydration before and during the race.
Similar Athletes
Vandeberg Robbert 2023 Maastricht European Championships 01:25:52
Llewellyn James 2024 London 01:25:50
Kintzel Martin 2023 Maastricht European Championships 01:24:58
Cichy Dirk 2022 Maastricht 01:25:27
Burke Jack 2024 London 01:25:05
Kalis Wiggert 2024 Rotterdam 01:25:50
Lofink Alexander 2018 Hamburg 01:25:29
Shirokov Aleksandr 2019 Hannover 01:25:48
Shields Marshall 2024 Dallas 01:25:01
Zasadnyy Vitaliy 2023 London 01:25:11

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