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 Wong Rax'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 Wong Rax'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 Wong Rax'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 Wong Rax'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.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Rax Wong delivered a commendable performance in the 2024 Singapore Hyrox race, achieving an overall rank of 248 out of 1115 athletes, placing him in the top 22%. Within his age group (35-39), he ranked 54th out of 237 competitors, again placing him in the top 22%. His overall time was 01:30:30.
His total running time of 00:47:33 was 02:35 slower than the average, indicating a need to focus on improving his running pace. The initial running segments (Running 1 to Running 4) suggest that Rax started at a reasonable pace but gradually slowed down, particularly in the later running segments. This pacing indicates a need for better endurance management over the race duration. Additionally, Rax demonstrated a strong performance in strength-based exercises such as the Sled Push and Burpees Broad Jump, highlighting his strength-oriented profile with a requirement to enhance running capabilities for a more balanced performance.
Segments to Improve
Run Total: Rax's total running time was a key area for improvement. To enhance his running efficiency:
Drills: Incorporate interval training, focusing on short bursts of high intensity followed by recovery periods. This will help improve speed and endurance.
Techniques: Work on running form, emphasizing a light foot strike, upright posture, and consistent breathing patterns.
Exercises: Include plyometric exercises such as box jumps and bounding to increase explosive strength and running speed.
Sandbag Lunges: This segment was 00:45 slower than average. To improve:
Drills: Practice lunges with varying weights to build strength and stability.
Techniques: Focus on maintaining a straight back and engaging the core during lunges to improve balance and efficiency.
Exercises: Incorporate split squats and weighted step-ups into the routine to enhance leg strength and endurance.
Wall Balls: Rax was 00:18 slower than average. Improvement strategies include:
Drills: Perform sets of wall balls with a focus on maintaining a consistent rhythm and reducing rest time between throws.
Techniques: Ensure proper squat form and efficient use of the legs to generate power for the throw.
Exercises: Integrate squat-to-press exercises and medicine ball throws to enhance power and endurance.
Sled Pull: Although Rax performed well, a slight improvement could be achieved:
Drills: Include sled drags with varied resistance to build strength and technique.
Techniques: Practice a consistent pulling rhythm and ensure optimal body positioning to reduce fatigue.
Exercises: Strengthen the posterior chain with deadlifts and bent-over rows to increase pulling power.
Race Strategies
Endurance Management: Implement a more consistent pacing strategy, avoiding early exhaustion by maintaining a sustainable pace from start to finish.
Transition Efficiency: Focus on reducing time spent in the roxzone by practicing smooth and quick transitions between exercise zones.
Compromised Running Scenarios: Train for running immediately after strength exercises to better handle fatigue and maintain running efficiency.
Nutrition and Hydration: Develop a race-day nutrition and hydration plan to ensure sustained energy levels throughout the race.