Ngo Timothy Hyrox Result

Dive into this athlete’s performance at 2023 Dallas 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 465 similar athletes.

Performance Highlights

USA USA Flag Men 50-54 #104025 01:56:51 14th in AG | Top 82.4% 195th | Top 81.9%
+03:11
59:55
Run Total
+00:24
07:29
Avg. Lap
+00:40
06:14
Best Lap
-03:26
46:10
Workout Total
-00:26
05:46
Avg. Workout
+00:18
10:52
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 465 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 465 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ngo Timothy'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 Ngo Timothy'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 465 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 Ngo Timothy'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 Ngo Timothy'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 09:07. Check the detail of the improvement plan below.

06:20 Potential Improvement 69.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:20 59:55 to 53:35 69.5%
Sled Push 02:14 06:15 to 04:01 24.5%
Ski Erg 00:20 05:15 to 04:55 3.7%
Rowing 00:13 05:38 to 05:25 2.4%
Sled Pull 00:00 05:30 to 05:30 0.0%
Burpees Broad Jump 00:00 06:32 to 06:32 0.0%
Farmers Carry 00:00 02:14 to 02:14 0.0%
Sandbag Lunges 00:00 06:36 to 06:36 0.0%
Wall Balls 00:00 08:10 to 08:10 0.0%

Splits Time

Ngo Timothy Perfect Race
Splits Total Average Total
Running 1 06:14 00:00 05:37 +00:37 00:00 +00:00
Ski Erg 05:15 06:14 04:53 +00:22 05:37 +00:37
Running 2 07:32 11:29 06:19 +01:13 10:30 +00:59
Sled Push 06:15 19:01 03:53 +02:22 16:49 +02:12
Running 3 07:31 25:16 07:01 +00:30 20:42 +04:34
Sled Pull 05:30 32:47 06:48 -01:18 27:43 +05:04
Running 4 07:25 38:17 07:05 +00:20 34:31 +03:46
Burpees Broad Jump 06:32 45:42 08:10 -01:38 41:36 +04:06
Running 5 07:28 52:14 07:23 +00:05 49:46 +02:28
Rowing 05:38 59:42 05:28 +00:10 57:09 +02:33
Running 6 07:25 01:05:20 07:06 +00:19 01:02:37 +02:43
Farmers Carry 02:14 01:12:45 02:51 -00:37 01:09:43 +03:02
Running 7 07:40 01:14:59 07:08 +00:32 01:12:34 +02:25
Sandbag Lunges 06:36 01:22:39 07:35 -00:59 01:19:42 +02:57
Running 8 08:43 01:29:15 09:02 -00:19 01:27:17 +01:58
Wall Balls 08:10 01:37:58 09:58 -01:48 01:36:19 +01:39
Roxzone 10:52 01:56:51 10:34 +00:18 01:56:51
Based on 465 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Timothy Ngo performed well in the 2023 Dallas Hyrox race, finishing in the top 52% of all athletes and in the top 66% of his age group. His overall time of 01:56:51 was respectable, but there are areas where he can improve to enhance his performance.

Timothy's total running time of 00:59:55 was 07:18 slower than the average finish time. This suggests that he may need to focus more on improving his running speed and endurance. His best running lap was 00:06:14, which was 01:01 slower than the average. This indicates that he may have started the race at a slightly slower pace than optimal.

Segments to Improve


1. Run Total:
Timothy's running time was slower than average, indicating a need to improve overall running fitness. To enhance his running performance, he should incorporate interval training into his routine. This can include high-intensity intervals, such as sprints, combined with longer distance runs to build both speed and endurance. Additionally, adding strength training exercises that target the muscles used in running, such as lunges and squats, can improve running efficiency.

2. Sled Push:
Timothy's time for the sled push segment was 01:56 slower than the average. To improve in this area, he should focus on building lower body strength and power. Exercises such as squats, deadlifts, and lunges can help develop the necessary strength. Additionally, practicing sled pushes with progressively heavier weights can improve performance in this specific segment.

3. Running 2:
Timothy's time for this running segment was 01:13 slower than the average. To improve running speed and endurance, he should incorporate tempo runs into his training routine. Tempo runs involve running at a comfortably hard pace for an extended period, improving both speed and stamina. Additionally, incorporating interval training and hill sprints can further enhance running performance.

4. Best Lap:
Although Timothy's best lap time was slower than average, it was only 01:01 behind. To improve this segment, he can focus on maintaining a consistent pace throughout the race. Practicing pacing during training runs and incorporating speed work can help him improve his overall race performance.

5. Running 1:
Timothy's time for this running segment was 01:01 slower than the average. To improve running speed, he should focus on interval training and incorporate speed drills such as strides and hill sprints. Additionally, incorporating strength training exercises that target the muscles used in running, such as calf raises and plyometric exercises, can improve running efficiency.

6. Running 7:
Timothy's time for this running segment was 00:34 slower than the average. To improve running endurance and speed, he should focus on incorporating longer distance runs into his training routine. Additionally, practicing pacing during training runs can help him maintain a consistent speed throughout the race.

7. Roxzone:
Timothy's time in the Roxzone was 00:29 slower than the average. To improve this segment, he should focus on improving his overall fitness and reducing transition time between exercises. Incorporating circuit training, which includes alternating between strength and cardio exercises with minimal rest, can improve overall fitness and reduce transition time.

8. Ski Erg:
Timothy's time for this segment was 00:26 slower than the average. To improve performance in the Ski Erg, he should focus on developing upper body and core strength. Exercises such as rowing, push-ups, and planks can help improve overall strength and endurance in this segment.

Strategies


- Timothy should start the race at a slightly faster pace to ensure he maintains a consistent speed throughout the race. He should avoid starting too fast and burning out early.
- Incorporating interval training into his training routine can help improve overall speed and endurance.
- Timothy should focus on maintaining a steady pace during the race and avoid slowing down during challenging segments.
- Practicing transitions between exercises during training can help reduce time spent in the Roxzone and improve overall race performance.
- It is important for Timothy to listen to his body and adjust his pace accordingly during the race to ensure he finishes strong.

By implementing these training strategies and race strategies, Timothy can improve his performance in future Hyrox races and achieve better results.

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
Similar Athletes
Melendez Josafat 2024 Chicago Navy Pier 01:56:22
Casati Luca 2023 Milan 01:56:34
Conway Nicholas 2023 Dublin 01:56:42
Schmolke Marco 2023 Hamburg 01:56:49
Teo Hong Kang 2024 Singapore 01:57:14
Noordam Lars 2024 Amsterdam 01:56:24
Farrell Emmet 2024 Copenhagen 01:56:29
김 동주 2024 Incheon 01:56:52
King James 2024 Hamburg 01:57:20
Baxter Billy 2023 Glasgow 01:56:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Anaheim 02:22:28
2023 Houston 02:05:50

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