Ng Winnie
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
818 similar athletes.
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 Women
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 818 athletes with similar finish time in Hyrox Women
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 818 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Ng Winnie'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 Ng Winnie'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 818 athletes with similar finish time in Hyrox Women
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 Ng Winnie'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 Women
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 Ng Winnie'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
06:07.
Check the detail of the improvement plan below.
02:43
Potential Improvement
44.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Winnie Ng demonstrated commendable performance in the 2024 Singapore National Stadium HYROX event, finishing in the top 10% overall and top 16% in her age group. Her overall time was 01:41:22, with a total running time of 00:52:46, which was 00:57 slower than the average. This suggests that while Ng has a strong hybrid profile, there is room for improvement in her running efficiency. Notably, her performance in strength-based segments like the Burpees Broad Jump and Wall Balls was excellent, showcasing her strength capabilities. However, she started the race slightly slower than average in the early running segments, indicating a conservative pacing strategy.
Segments to Improve
- Roxzone: Ng spent 00:09:15 in the Roxzone, which was 01:07 slower than average. To improve transition times, Ng should focus on enhancing her overall fitness and practicing efficient transitions. Training Strategy: Incorporate high-intensity interval training (HIIT) with rapid transitions between exercises. Practice moving quickly between stations with minimal rest to simulate race conditions.
- Farmers Carry: Clocking in at 00:04:21, this segment was 01:49 slower than average. Improving grip strength and core stability is crucial. Exercises: Include farmers walks with progressively heavier weights, grip strength exercises like dead hangs, and core stabilization drills like planks and rotational twists.
- Sled Pull: With a time of 00:07:26, this was 00:46 slower than average. Enhancing upper body and back strength will be beneficial. Training Techniques: Incorporate sled pull variations, resistance band rows, and pull-up exercises into the routine.
- Running Efficiency: Overall running was a weakness, particularly in later segments. Ng should focus on both speed and endurance. Training Routine: Implement a mix of long-distance endurance runs and speed work sessions. Consider compromised running drills, simulating post-exercise fatigue while maintaining pace.
- Sandbag Lunges: Time was 00:05:43, with potential to be 00:43 faster. Improving leg strength and stability will help. Exercises: Incorporate weighted lunges, Bulgarian split squats, and plyometric drills to enhance power and balance.
Race Strategies
- Pacing Strategy: Aim for a more balanced pace throughout the race, especially in early running segments. This will help conserve energy for later stages.
- Transition Efficiency: Focus on practicing swift transitions between exercise zones. Visualize the race course and rehearse movements to minimize Roxzone time.
- Pre-Race Warm-Up: Include dynamic stretches and mobility exercises to ensure optimal muscle activation and reduce the risk of starting too slow.
- Nutrition and Hydration: Develop a nutrition plan to maintain energy levels throughout the race. Consider electrolyte supplements to prevent fatigue.
Ready to conquer your next race?
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