Lau Benjamin 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 #122003 01:42:48 124th in AG | Top 53.7% 524th | Top 51.9%
-05:09
45:03
Run Total
-00:37
05:38
Avg. Lap
-00:23
04:49
Best Lap
+04:44
48:27
Workout Total
+00:36
06:03
Avg. Workout
+00:23
09:22
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 Lau Benjamin'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 Lau Benjamin'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 Lau Benjamin'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 Lau Benjamin'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 06:45. Check the detail of the improvement plan below.

04:24 Potential Improvement 65.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 04:24 12:29 to 08:05 65.2%
Sled Pull 00:55 06:52 to 05:57 13.6%
Sled Push 00:53 04:22 to 03:29 13.1%
Farmers Carry 00:17 02:51 to 02:34 4.2%
Rowing 00:16 05:25 to 05:09 4.0%
Ski Erg 00:00 04:40 to 04:40 0.0%
Burpees Broad Jump 00:00 06:19 to 06:19 0.0%
Sandbag Lunges 00:00 05:29 to 05:29 0.0%
Run Total 00:00 45:03 to 45:03 0.0%

Splits Time

Lau Benjamin Perfect Race
Splits Total Average Total
Running 1 05:15 00:00 05:11 +00:04 00:00 +00:00
Ski Erg 04:40 05:15 04:42 -00:02 05:11 +00:04
Running 2 04:49 09:55 05:43 -00:54 09:53 +00:02
Sled Push 04:22 14:44 03:30 +00:52 15:36 -00:52
Running 3 05:19 19:06 06:17 -00:58 19:06 +00:00
Sled Pull 06:52 24:25 06:05 +00:47 25:23 -00:58
Running 4 05:24 31:17 06:16 -00:52 31:28 -00:11
Burpees Broad Jump 06:19 36:41 06:55 -00:36 37:44 -01:03
Running 5 06:15 43:00 06:32 -00:17 44:39 -01:39
Rowing 05:25 49:15 05:12 +00:13 51:11 -01:56
Running 6 05:48 54:40 06:21 -00:33 56:23 -01:43
Farmers Carry 02:51 01:00:28 02:36 +00:15 01:02:44 -02:16
Running 7 05:29 01:03:19 06:19 -00:50 01:05:20 -02:01
Sandbag Lunges 05:29 01:08:48 06:25 -00:56 01:11:39 -02:51
Running 8 06:47 01:14:17 07:27 -00:40 01:18:04 -03:47
Wall Balls 12:29 01:21:04 08:18 +04:11 01:25:31 -04:27
Roxzone 09:22 01:42:48 08:59 +00:23 01:42:48
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Benjamin Lau delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing with an overall time of 01:42:48. He placed in the top 39% of all competitors and the top 41% within his age group. Notably, Benjamin's total running time was 05:23 faster than the average, indicating a strong runner profile with excellent pacing. However, his pacing during the initial running segments suggests he started moderately, gaining significant momentum as the race progressed. His strengths lie primarily in running, as evidenced by his consistent above-average performance in the running segments, while certain strength-based exercises present opportunities for improvement.

Segments to Improve

  • Wall Balls: Benjamin's time was 04:14 slower than average, placing him in the 97th percentile. To improve, focus on leg strength and endurance, as well as proper form. Training Strategies: Incorporate high-rep leg exercises such as squats and lunges. Practice wall ball shots with varying weights to build comfort and accuracy. Ensure a fluid motion by squatting deeply and using the legs to drive the ball upwards.
  • Roxzone: He was 00:26 slower than average. Improving overall fitness and transition efficiency is key. Training Strategies: Implement circuit training that mimics race conditions to enhance transition speed. Focus on quick recoveries between exercises and practice efficient gear handling.
  • Sled Pull and Push: With times slower than average, these exercises highlight areas for strength development. Training Strategies: Incorporate sled training with progressive overload. Focus on building upper body and core strength through exercises like deadlifts and rows. Practice pulling and pushing the sled to gain familiarity and improve technique.
  • Farmers Carry: Slightly slower than average, indicating room for grip and core strength enhancement. Training Strategies: Include farmers walk exercises with varying weights. Focus on grip strength with exercises like dead hangs and kettlebell swings. Ensure a strong core to maintain posture and balance.
  • Rowing: Just below average, suggesting the need for improved rowing technique and endurance. Training Strategies: Regular rowing sessions focusing on form and breathing. Include high-intensity interval training (HIIT) on a rowing machine to boost cardiovascular endurance.

Race Strategies

  • Start Steady: Begin the race at a manageable pace to avoid burnout. Focus on maintaining consistent speed throughout the running segments, capitalizing on Benjamin's strong running ability.
  • Optimize Transitions: Practice efficient transitions between exercise zones during training. Keep equipment organized and practice quick gear changes to minimize roxzone time.
  • Focus on Breathing and Recovery: Implement breathing techniques during exercises to enhance oxygen flow and reduce fatigue. Use recovery periods strategically to prepare for subsequent segments.
Similar Athletes
Jones Gareth 2023 Barcelona 01:43:03
Breinl Daniel 2021 Leipzig 01:42:46
Leal Jose 2024 Karlsruhe 01:43:08
Fawcett Adam 2023 Birmingham 01:42:30
Van Iperen Jochem 2024 Maastricht 01:42:28
Soto Jacob 2023 New York 01:42:19
Coll James 2024 Manchester 01:42:30
Birmingham Stephen 2024 Brisbane 01:43:12
Sawicki Patrick 2020 Hannover 01:42:32
Woodside Sam 2024 Dublin 01:42:23

Measure Your Performance Against Top Athletes

Other Results from this athlete
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