Ong Po Qin
Hyrox Result
Dive into this athlete’s performance at 2024 Taipei 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.
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 Ong Po Qin'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 Po Qin'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 Ong Po Qin'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 Po Qin'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
04:41.
Check the detail of the improvement plan below.
01:47
Potential Improvement
38.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Po Qin Ong delivered a commendable performance in the 2024 Taipei HYROX, finishing in the top 21% overall and top 16% within his age group. His endurance and commitment are evident, showcasing a balanced athletic profile with a slight inclination towards running, given his total running time was only 3 seconds slower than average. However, his pacing at the start was slower, as seen in his first running segment, which may indicate a cautious approach or a need for improved initial speed and stamina. Po's performance suggests he is a hybrid athlete but could benefit from a more balanced focus on both his running and strength training to optimize his race outcomes.
Segments to Improve:
- Sled Pull: With a significant time loss compared to the average, emphasis on improving pulling strength and technique is crucial. Incorporating compound movements like deadlifts, rows, and pull-ups can enhance overall pulling power. Specific drills such as weighted sled pulls and tire flips will directly translate to better sled pull times. Improving grip strength through farmer's walks and grip trainers will also benefit this segment.
- Total Running Time: Despite being a stronger runner, there's room for improvement. Interval training, incorporating both short sprints and longer distance runs, can enhance speed and endurance. Tempo runs at a challenging pace should be mixed with recovery runs to build a robust running foundation. Running drills focusing on form, such as high knees and butt kicks, can improve efficiency and speed.
- Sled Push: The time lost in the sled push suggests a need for enhanced leg power and endurance. Focused training on lower body strength through squats, lunges, and leg presses will be beneficial. Practicing the sled push with varying weights and distances can help adapt his body to the demands of this segment, focusing on maintaining a low, powerful stance for efficiency.
- Sandbag Lunges: To improve in this segment, increasing leg muscle endurance and balance is key. Lunges with varying weights, step-ups, and Bulgarian split squats can strengthen the legs and glutes, while core exercises will improve stability and balance during lunging. Incorporating sandbag workouts that simulate race conditions can also be highly effective.
For compromised running scenarios post specific exercises, integrating running drills immediately following strength segments in training can simulate race-day fatigue, improving Po's ability to maintain running pace even after strenuous activity.
Race Strategies:
- Start with a Strong Pace: Address the initial slower pace by starting with a more robust and consistent pace from the beginning. This could involve strategic energy conservation during the initial segments to allow for a stronger start without compromising later performance.
- Transition Efficiency: Minimizing time in the roxzone by practicing quick and efficient transitions between exercises can shave off crucial seconds. This includes setting up equipment in advance where possible and mentally rehearsing transitions to reduce hesitation and improve flow.
- Pacing Throughout: Develop a race pacing strategy that balances speed and endurance, considering the total running time and individual segment performances. Incorporating pace checks during training can help Po become more aware of his speed and how to adjust it in real-time.
- Strength and Endurance Balance: Given the hybrid nature of his profile, maintaining a balanced training regimen that equally focuses on strength and running endurance will ensure no aspect of his performance lags. Tailoring workouts to address specific weaknesses identified in this race will also lead to overall performance gains.
By focusing on these targeted improvements and implementing strategic adjustments, Po Qin Ong has the potential to significantly enhance his HYROX race performance, moving from a strong competitor to a top contender in his category.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
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