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 Tan Edwin'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 Tan Edwin'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 Tan Edwin'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 Tan Edwin'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
05:37.
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
Edwin Tan delivered a strong performance in the 2024 Singapore Hyrox race, ranking 191st overall and 45th in his age group, placing him in the top 17% and 18% respectively. His overall time was 01:27:08. Edwin's total running time was slightly slower than average by 01:39, indicating potential for improvement in running efficiency. His pacing suggests a gradual slowdown, particularly evident in the last running segment, where he was significantly slower than average. Overall, Edwin demonstrates a hybrid profile, with strengths in both running and strength exercises, but there is room for improvement in running endurance and efficiency.
Segments to Improve
Total Running Time: Since Edwin's running capabilities were slightly below average, focusing on endurance and speed work could be beneficial. Consider incorporating intervals and tempo runs to improve speed over distance.
Training Strategies: Conduct weekly interval sessions, such as 400m repeats at a faster-than-race pace with 90 seconds rest. Include tempo runs of 20-30 minutes at a comfortably hard pace.
Sled Pull: This segment was notably slower, suggesting a need to enhance upper body and grip strength.
Training Strategies: Integrate sled pull simulations with heavier weights than competition. Perform deadlifts and bent-over rows to strengthen the posterior chain and grip endurance.
Farmers Carry: This segment also showed a deficit, indicating a need to improve grip strength and core stability.
Training Strategies: Include farmers walks with progressively heavier weights and longer holds. Core stability exercises like planks and Russian twists will aid in maintaining posture during carries.
Rowing: Slightly slower performance here suggests an opportunity to enhance rowing technique and cardiovascular conditioning.
Training Strategies: Practice rowing intervals focusing on form—ensure a strong leg drive, a consistent pull with the arms, and a smooth recovery. Monitor stroke rate to find the optimal balance between speed and power.
Ski Erg: Efficiency can be improved here through technique refinement and upper body endurance.
Training Strategies: Work on ski erg intervals with an emphasis on the technique: maintain a strong core engagement and efficient arm motion. Consider circuit training that combines ski erg with other upper body exercises for endurance.
Race Strategies
Pacing: Start the race at a controlled pace to avoid burnout in later stages, particularly in the final running segments. Consistent pacing can prevent significant slowdowns.
Transitions: Minimize time spent in the roxzone by practicing quick transitions between exercises. This can be achieved by rehearsing transitions during training sessions.
Compromised Running: Incorporate compromised running drills by running immediately after completing strength exercises to simulate race conditions. This will help adapt the body to switching between strength and endurance tasks efficiently.