Le Cong Performance Analysis

Dive into this athlete’s performance at 2024 Dublin 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.

Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Le Cong

VIE VIE Flag Men 16-24 #143010 01:26:46 64th in AG | Top 64.0% 1015th | Top 57.7%

Performance Highlights

+04:19
47:34
Run Total
+00:33
05:57
Avg. Lap
+00:32
05:10
Best Lap
-03:00
33:35
Workout Total
-00:23
04:11
Avg. Workout
-01:18
05:41
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 Le Cong'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 Le Cong'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 Le Cong'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 Le Cong'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 06:43. Check the detail of the improvement plan below.

05:25 Potential Improvement 80.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:25 47:34 to 42:09 80.6%
Sandbag Lunges 00:57 05:52 to 04:55 14.1%
Farmers Carry 00:15 02:20 to 02:05 3.7%
Rowing 00:06 04:52 to 04:46 1.5%
Ski Erg 00:00 04:14 to 04:14 0.0%
Sled Push 00:00 02:32 to 02:32 0.0%
Sled Pull 00:00 04:16 to 04:16 0.0%
Burpees Broad Jump 00:00 04:44 to 04:44 0.0%
Wall Balls 00:00 04:45 to 04:45 0.0%

Splits Time

Le Cong Perfect Race
Splits Total Average Total
Running 1 03:07 00:00 04:41 -01:34 00:00 +00:00
Ski Erg 04:14 03:07 04:28 -00:14 04:41 -01:34
Running 2 05:10 07:21 05:01 +00:09 09:09 -01:48
Sled Push 02:32 12:31 02:56 -00:24 14:10 -01:39
Running 3 05:36 15:03 05:26 +00:10 17:06 -02:03
Sled Pull 04:16 20:39 05:00 -00:44 22:32 -01:53
Running 4 05:35 24:55 05:26 +00:09 27:32 -02:37
Burpees Broad Jump 04:44 30:30 05:23 -00:39 32:58 -02:28
Running 5 05:51 35:14 05:36 +00:15 38:21 -03:07
Rowing 04:52 41:05 04:51 +00:01 43:57 -02:52
Running 6 06:22 45:57 05:29 +00:53 48:48 -02:51
Farmers Carry 02:20 52:19 02:12 +00:08 54:17 -01:58
Running 7 09:16 54:39 05:27 +03:49 56:29 -01:50
Sandbag Lunges 05:52 01:03:55 05:10 +00:42 01:01:56 +01:59
Running 8 06:41 01:09:47 06:06 +00:35 01:07:06 +02:41
Wall Balls 04:45 01:16:28 06:35 -01:50 01:13:12 +03:16
Roxzone 05:41 01:26:46 06:59 -01:18 01:26:46
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Cong Le demonstrated a commendable performance in the 2024 Dublin HYROX event, finishing in the top 37% of all athletes and within the top 29% in his age group of 16-24. His overall time of 01:26:46 is a testament to his fitness level and competitive spirit. However, Cong's performance in the running segments indicates room for improvement, with his total running time being 04:10 slower than the average. His best running lap was 00:05:10, suggesting that he has the capability to run at a higher speed but perhaps lacks consistency in maintaining it. On the bright side, Cong started the race strong, with his Running 1 time being 01:30 faster than the average, placing him in the top 1 percentile rank. This indicates a strong start, but it also raises questions about pacing. Did he start too fast and struggle to maintain the pace in the subsequent segments? Further analysis of his performance reveals that Cong has a more strength-oriented profile. His faster-than-average times in strength-based exercises such as the Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, and Wall Balls demonstrate his proficiency in these areas. His Roxzone time was also faster than average, indicating efficient transitions between exercises.

Segments to Improve

  • Run Total (00:05:43): As an area with significant potential for improvement, Cong should focus on enhancing his running performance. Incorporating speed work into his training routine can help. Interval training, tempo runs, and hill workouts can all contribute to increased speed and endurance. Additionally, strength training targeting the core and lower body can also enhance running performance.
  • Sandbag Lunges (00:01:20): To improve on this segment, Cong should incorporate more functional strength training, specifically targeting the muscles involved in lunges. Exercises like weighted step-ups, squats, and kettlebell swings can be beneficial. Also, practicing the movement with sandbags can improve technique and form, leading to better performance during the race.
  • Farmers Carry (00:00:25): Improvement in this segment requires a focus on grip strength and overall stability. Deadlifts, wrist curls, and pinch grip exercises can help improve grip strength. Incorporating these exercises in his routine, along with practicing the actual Farmers Carry movement, can lead to significant improvements.

Race Strategies

In addition to targeted training, implementing specific race strategies can enhance performance. Cong should consider a more controlled start to maintain a consistent pace throughout the race. Also, focusing on efficient transitions can help reduce Roxzone times even further. Lastly, a well-planned nutrition and hydration strategy is critical for maintaining energy levels and preventing fatigue during the race. By combining these strategies with a tailored training plan, Cong can expect to see improvements in his future HYROX performances.

Similar Athletes
Uysal Ayhan 2024 Berlin 01:26:37
Markus Dieter 2019 Karlsruhe 01:26:39
Theeuwes Jaap 2024 Amsterdam 01:26:28
Ferrier Nicolas 2024 Paris 01:26:29
Kenny Kevin 2024 Amsterdam 01:27:09
Müller Lukas 2023 Köln 01:26:32
Hayward Tom 2023 London 01:26:20
zabinski stephen 2024 New York 01:26:56
Foley Diarmuid 2024 Chicago Navy Pier 01:27:01
Eleiwi Maad 2022 Amsterdam 01:26:41

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