Season 24/25 2024 Singapore National Stadium (1474) HYROX (1324) Men (1009) Ong Aaron

Ong Aaron 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 233 similar athletes.

Performance Highlights

MAS MAS Flag Men 30-34 #112036 02:07:30 264th in AG | Top 85.4% 854th | Top 84.6%
+00:31
01:01:51
Run Total
+00:05
07:44
Avg. Lap
+00:35
06:39
Best Lap
-02:00
52:40
Workout Total
-00:15
06:35
Avg. Workout
+01:29
13:02
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 233 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 233 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ong Aaron'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 Ong Aaron'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 233 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 Ong Aaron'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 Ong Aaron'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 08:26. Check the detail of the improvement plan below.

05:28 Potential Improvement 64.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:28 01:01:51 to 56:23 64.8%
Wall Balls 02:39 12:58 to 10:19 31.4%
Rowing 00:14 05:48 to 05:34 2.8%
Sled Push 00:05 04:24 to 04:19 1.0%
Ski Erg 00:00 04:54 to 04:54 0.0%
Sled Pull 00:00 07:17 to 07:17 0.0%
Burpees Broad Jump 00:00 08:19 to 08:19 0.0%
Farmers Carry 00:00 02:41 to 02:41 0.0%
Sandbag Lunges 00:00 06:19 to 06:19 0.0%

Splits Time

Ong Aaron Perfect Race
Splits Total Average Total
Running 1 06:50 00:00 05:46 +01:04 00:00 +00:00
Ski Erg 04:54 06:50 05:00 -00:06 05:46 +01:04
Running 2 06:58 11:44 06:50 +00:08 10:46 +00:58
Sled Push 04:24 18:42 04:16 +00:08 17:36 +01:06
Running 3 06:39 23:06 07:37 -00:58 21:52 +01:14
Sled Pull 07:17 29:45 07:41 -00:24 29:29 +00:16
Running 4 07:35 37:02 07:33 +00:02 37:10 -00:08
Burpees Broad Jump 08:19 44:37 09:04 -00:45 44:43 -00:06
Running 5 08:31 52:56 08:01 +00:30 53:47 -00:51
Rowing 05:48 01:01:27 05:40 +00:08 01:01:48 -00:21
Running 6 08:08 01:07:15 07:43 +00:25 01:07:28 -00:13
Farmers Carry 02:41 01:15:23 03:04 -00:23 01:15:11 +00:12
Running 7 07:25 01:18:04 07:45 -00:20 01:18:15 -00:11
Sandbag Lunges 06:19 01:25:29 08:31 -02:12 01:26:00 -00:31
Running 8 09:49 01:31:48 10:02 -00:13 01:34:31 -02:43
Wall Balls 12:58 01:41:37 11:24 +01:34 01:44:33 -02:56
Roxzone 13:02 02:07:30 11:33 +01:29 02:07:30
Based on 233 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Aaron Ong's performance at the 2024 Singapore National Stadium HYROX event placed him in the top 64% overall and top 66% in his age group. His total running time was slightly slower than the average by 8 seconds, indicating a balanced athlete with both running and strength abilities. His running splits show a mixture of both fast and slower segments, suggesting potential pacing issues, particularly at the start of the race where he began too conservatively. Aaron's strength lies in exercises like the Sandbag Lunges and Farmers Carry, where he performed significantly better than average, indicating a robust strength foundation.

Segments to Improve

  • Wall Balls: This segment was notably slower than average. Focus on improving leg strength and endurance, as well as shoulder and core stability. Training strategies include:
    • Perform wall ball drills with varying weights and targets to improve power and accuracy.
    • Incorporate squat variations such as goblet squats and front squats to build leg strength.
    • Practice high-rep sets to improve endurance under fatigue.
  • Roxzone: Transition times were slower, indicating potential rest or inefficiency. Training strategies include:
    • Practice race-day simulations to refine transition efficiency.
    • Work on cardiovascular conditioning to reduce the need for rest.
    • Focus on mental cues to maintain intensity and minimize downtime.
  • Running: Although not drastically off, there's room for improvement in running efficiency, particularly after strength exercises. Training strategies include:
    • Integrate compromised running drills, where running is performed immediately after strength workouts like sled pushes or burpees.
    • Improve running form and efficiency through interval training and technique drills.
    • Enhance overall aerobic capacity with longer, steady-state runs.

Race Strategies

  • Focus on consistent pacing throughout the race, avoiding overly conservative starts.
  • Implement strategic breathing techniques to maintain oxygen flow and reduce fatigue.
  • Utilize mental visualization techniques to prepare for each segment transition, maintaining focus and reducing unnecessary rest times.
  • Consider pre-race nutrition and hydration strategies to ensure optimal energy levels and prevent mid-race fatigue.
Similar Athletes
Guerra Erik 2024 Dallas 02:07:32
Frankish Owen 2024 Sports Direct HYROX London 02:07:04
Arts Jeoffrey 2023 Maastricht European Championships 02:07:27
Koene Marc 2024 Amsterdam 02:07:01
Krutein Kim 2024 Amsterdam 02:07:26
Nitsche Hannes 2022 Berlin 02:07:45
Klaiber Bernhard 2020 Karlsruhe 02:07:33
Teo Colin 2024 Hong Kong 02:07:09
Singh Jaideep 2024 Singapore National Stadium 02:07:55
Regnier Chris 2024 New York 02:07:28

Measure Your Performance Against Top Athletes

Other Results from this athlete
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