Haojie Hong 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 #115003 01:40:38 103rd in AG | Top 44.6% 464th | Top 46.0%
-02:06
47:01
Run Total
-00:14
05:53
Avg. Lap
+00:05
05:13
Best Lap
-00:36
42:16
Workout Total
-00:04
05:17
Avg. Workout
+02:43
11:26
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 Haojie Hong'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 Haojie Hong'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 Haojie Hong'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 Haojie Hong'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 01:56. Check the detail of the improvement plan below.

01:04 Potential Improvement 55.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Farmers Carry 01:04 03:34 to 02:30 55.2%
Ski Erg 00:33 05:14 to 04:41 28.4%
Rowing 00:14 05:20 to 05:06 12.1%
Sled Push 00:05 03:28 to 03:23 4.3%
Sled Pull 00:00 05:32 to 05:32 0.0%
Burpees Broad Jump 00:00 06:00 to 06:00 0.0%
Sandbag Lunges 00:00 05:20 to 05:20 0.0%
Wall Balls 00:00 07:48 to 07:48 0.0%
Run Total 00:00 47:01 to 47:01 0.0%

Splits Time

Haojie Hong Perfect Race
Splits Total Average Total
Running 1 05:39 00:00 05:09 +00:30 00:00 +00:00
Ski Erg 05:14 05:39 04:40 +00:34 05:09 +00:30
Running 2 05:13 10:53 05:37 -00:24 09:49 +01:04
Sled Push 03:28 16:06 03:25 +00:03 15:26 +00:40
Running 3 05:33 19:34 06:07 -00:34 18:51 +00:43
Sled Pull 05:32 25:07 05:54 -00:22 24:58 +00:09
Running 4 05:39 30:39 06:07 -00:28 30:52 -00:13
Burpees Broad Jump 06:00 36:18 06:40 -00:40 36:59 -00:41
Running 5 05:31 42:18 06:23 -00:52 43:39 -01:21
Rowing 05:20 47:49 05:09 +00:11 50:02 -02:13
Running 6 05:24 53:09 06:14 -00:50 55:11 -02:02
Farmers Carry 03:34 58:33 02:33 +01:01 01:01:25 -02:52
Running 7 05:18 01:02:07 06:12 -00:54 01:03:58 -01:51
Sandbag Lunges 05:20 01:07:25 06:17 -00:57 01:10:10 -02:45
Running 8 08:48 01:12:45 07:14 +01:34 01:16:27 -03:42
Wall Balls 07:48 01:21:33 08:14 -00:26 01:23:41 -02:08
Roxzone 11:26 01:40:38 08:43 +02:43 01:40:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Hong Haojie demonstrated a commendable performance in the 2024 Singapore National Stadium HYROX race, finishing in the top third of his age group and overall ranking. His total running time of 00:47:01 was notably 02:23 faster than the average, showcasing his strong running abilities. However, his pacing strategy might have been too aggressive early on, as indicated by the slower than average time in Running 1, suggesting a potential need for better pacing to conserve energy for later stages. His profile leans towards being a better runner, with opportunities to enhance strength-based components for a more balanced performance.

Segments to Improve

  • Roxzone: With a time of 00:11:26, which is 02:46 slower than average, improvement in transition efficiency is crucial. Consider incorporating transition drills and cross-training circuits to enhance overall fitness and streamline transitions between exercises.
  • Farmers Carry: This segment was 01:00 slower than average. To improve, focus on grip strength exercises like dead hangs and loaded carries with varying weights to build endurance and stability.
  • Wall Balls: Though slightly faster than average, there is room for improvement. Practice high-rep wall ball sessions with emphasis on proper squat form and explosive throws to increase efficiency.
  • Ski Erg: 00:33 slower than average, indicating a need for technique refinement. Work on technique-focused drills and interval training to enhance power output and ergonomic efficiency.
  • Sled Push: Marginally slower than average, this segment can be improved with sled push variations and lower body strength training, focusing on explosive power and endurance.
  • Sled Pull: Faster than average but with room for growth through back and core strengthening exercises to improve pulling power and stability.
  • Rowing: A minor improvement of 00:11 slower than average can be achieved with rowing technique drills and interval training to boost cardiovascular endurance and rowing efficiency.

Race Strategies

  • Pacing: Adopt a more conservative approach at the start to ensure energy is conserved for the latter segments. Implement negative split training to practice starting slower and finishing stronger.
  • Transition Efficiency: Streamline transitions by practicing dynamic efficiency drills during training sessions to reduce time spent in the Roxzone.
  • Strength-Endurance Balance: As a strong runner, focus on enhancing strength components through circuit training that combines running with strength exercises to develop a hybrid profile.
  • Compromised Running: Incorporate training scenarios where running follows fatigue-inducing exercises to simulate race conditions and improve running efficiency under fatigue.
Similar Athletes
Mcmanus Andrew 2024 Melbourne 01:40:30
Tan Chor Seng 2023 Singapore 01:41:02
Rivera Barone 2021 Dallas 01:40:27
Dubose Travis 2023 Dallas 01:41:08
Figueira Will 2024 Melbourne 01:40:21
Shapiro Ian 2024 Birmingham 01:40:31
Schlagwein Robin 2023 Rotterdam 01:40:47
King Mason 2023 London 01:40:18
Sesink Martijn 2024 Maastricht 01:40:10
Snelson Gareth 2023 London 01:40:29

Measure Your Performance Against Top Athletes

Other Results from this athlete
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