Ong Sherlyn Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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 699 similar athletes.

Performance Highlights

SIN SIN Flag Women 30-34 #100002 01:45:13 106th in AG | Top 80.9% 340th | Top 81.0%
-09:19
43:39
Run Total
-01:10
05:27
Avg. Lap
-00:35
05:02
Best Lap
+09:04
52:34
Workout Total
+01:08
06:34
Avg. Workout
+00:19
09:05
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 Women

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 699 athletes with similar finish time in Hyrox Women

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 699 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Ong Sherlyn'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 Sherlyn'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 699 athletes with similar finish time in Hyrox Women

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 Sherlyn'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 Women

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 Sherlyn'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 09:39. Check the detail of the improvement plan below.

02:57 Potential Improvement 30.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:57 09:05 to 06:08 30.6%
Sled Pull 02:09 08:52 to 06:43 22.3%
Burpees Broad Jump 01:42 09:15 to 07:33 17.6%
Sandbag Lunges 00:53 06:35 to 05:42 9.2%
Rowing 00:39 06:21 to 05:42 6.7%
Farmers Carry 00:39 03:12 to 02:33 6.7%
Sled Push 00:26 03:36 to 03:10 4.5%
Ski Erg 00:14 05:38 to 05:24 2.4%
Run Total 00:00 43:39 to 43:39 0.0%

Splits Time

Ong Sherlyn Perfect Race
Splits Total Average Total
Running 1 05:14 00:00 05:44 -00:30 00:00 +00:00
Ski Erg 05:38 05:14 05:23 +00:15 05:44 -00:30
Running 2 05:02 10:52 06:13 -01:11 11:07 -00:15
Sled Push 03:36 15:54 03:10 +00:26 17:20 -01:26
Running 3 05:13 19:30 06:35 -01:22 20:30 -01:00
Sled Pull 08:52 24:43 06:46 +02:06 27:05 -02:22
Running 4 05:27 33:35 06:38 -01:11 33:51 -00:16
Burpees Broad Jump 09:15 39:02 07:47 +01:28 40:29 -01:27
Running 5 05:29 48:17 06:52 -01:23 48:16 +00:01
Rowing 06:21 53:46 05:44 +00:37 55:08 -01:22
Running 6 05:30 01:00:07 06:46 -01:16 01:00:52 -00:45
Farmers Carry 03:12 01:05:37 02:33 +00:39 01:07:38 -02:01
Running 7 05:29 01:08:49 06:43 -01:14 01:10:11 -01:22
Sandbag Lunges 06:35 01:14:18 05:49 +00:46 01:16:54 -02:36
Running 8 06:17 01:20:53 07:26 -01:09 01:22:43 -01:50
Wall Balls 09:05 01:27:10 06:18 +02:47 01:30:09 -02:59
Roxzone 09:05 01:45:13 08:46 +00:19 01:45:13
Based on 699 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sherlyn, congrats on an impressive race at the 2024 Hong Kong HYROX event! Finishing with an overall time of 01:45:13 places you in the top 23% of 1456 athletes—definitely a solid performance! 🏆 You crushed it out there!

With a total running time of 00:43:39, you're clearly more of a runner, clocking in 09:36 faster than the average. Your best lap of 00:05:02 shows that you can really turn on the jets when it comes to speed. However, it seems like you may have gone out a bit fast in the first segment (00:05:14), landing you in the 37th percentile. This pacing might have cost you some energy later in the race, especially as you tackled heavier strength segments. Think of it like starting a marathon at sprinting pace—great for show, but not ideal for the long haul!

To sum it up, you’ve got a solid runner's profile, but some of those strength segments need a little TLC. Let’s dive into those areas where you can kick it up a notch!

Segments to Improve:
  • Wall Balls (00:09:05) - You spent way too much time here, landing in the 94th percentile. Aim to shorten this time significantly!
    • Drills: Start with air squats to ensure you're developing the right squat mechanics. Progress to wall ball practice, focusing on explosive upward movement and a quick catch. Aim for sets of 10-15 reps, increasing intensity as you improve.
    • Form Correction: Ensure your feet are shoulder-width apart and that you're driving through your heels. Consider using a lighter ball initially to focus on form before progressing to heavier weights.
  • Sled Pull (00:08:52) - This one hurt you, sitting in the 94th percentile.
    • Drills: Incorporate sled pulls into your weekly routine. Start with lighter weights and focus on maintaining a strong posture—keep your back straight and engage your core. Gradually increase the weight as you become more comfortable.
    • Technique: Remember to lean slightly back while pulling and take shorter, quicker steps to maintain momentum.
  • Burpees Broad Jump (00:09:15) - This segment had you in the 85th percentile.
    • Drills: Focus on speed and efficiency with burpee variations. Try adding box jumps to develop explosive power.
    • Strategy: Break the movement down into parts: ensure your push-up is strong, and practice jumping out of the burpee fast to minimize time.
  • Roxzone (00:09:05) - Slower than average by 00:25.
    • Transition Training: Practice quick transitions between exercises. Set up a mini-HYROX at your gym and time yourself moving from one station to another. The goal is to reduce downtime.
  • Sandbag Lunges (00:06:35) - In the 82nd percentile.
    • Drills: Incorporate weighted lunges into your leg day routine. Focus on good form—knee past the toe can lead to injuries!
  • Farmers Carry (00:03:12) - In the 91st percentile.
    • Drills: Use heavy kettlebells or dumbbells and aim for longer distances on your carries. Mix it up with different grips to challenge your grip strength.
Race Strategies:

During your next race, consider the following strategies:

  • Pacing: Start strong but controlled. Keep an eye on your heart rate and energy levels during the first running segment. You want to finish strong, not gasping for air!
  • Segment Focus: For strength segments, visualize each rep and focus on your form. Remember, it’s about efficiency, not just speed. Slow is smooth, smooth is fast!
  • Nutrition: Fuel up properly before the race and keep a hydration plan during your training leading up to the event. A well-fed athlete is a fast athlete!
Conclusion:

Sherlyn, you’ve got the running chops to be a serious contender in the HYROX scene! With some focused training on those strength segments, you're bound to see improvements. Remember, "The difference between a successful athlete and a mediocre one is not whether they face challenges, but whether they let them stop them.” Keep pushing, and let’s turn those weaknesses into strengths! You’ve got this! 💪

And hey, if burpees are your nemesis, just remind yourself: they’re like your ex—hard to deal with, but you’re stronger for having faced them! Keep grinding, Sherlyn—the Rox-Coach has your back! 💥

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 Women
Similar Athletes
Stark Sarah Jane 2024 Glasgow 01:44:53
Rabitsch Laylah 2023 Wien 01:45:17
Mentz Christine 2021 Birmingham 01:45:40
Henderson Gemma 2024 Madrid 01:44:46
Drogo Alessia 2024 Milan 01:45:02
Chalavoux Charlotte 2024 Paris 01:44:46
Stratton Christina 2022 New York 01:44:46
Obear Emily 2024 Dallas 01:45:31
Ullmann Claudia 2019 Nürnberg 01:45:33
Lopez Bordes Mariana 2024 Ciudad de Mexico 01:45:29

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Singapore National Stadium 01:41:52

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