Season 24/25 2024 Singapore National Stadium (1474) HYROX (1324) Men (1009) Istyaji Bangun

Istyaji Bangun 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

INA INA Flag Men 45-49 #115011 01:33:58 16th in AG | Top 21.3% 333rd | Top 33.0%
-01:40
44:39
Run Total
-00:11
05:35
Avg. Lap
+00:20
05:13
Best Lap
-01:18
38:34
Workout Total
-00:10
04:49
Avg. Workout
+02:59
10:50
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 Istyaji Bangun'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 Istyaji Bangun'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 Istyaji Bangun'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 Istyaji Bangun'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 02:44. Check the detail of the improvement plan below.

00:56 Potential Improvement 34.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 00:56 06:13 to 05:17 34.1%
Rowing 00:50 05:47 to 04:57 30.5%
Ski Erg 00:47 05:20 to 04:33 28.7%
Farmers Carry 00:11 02:29 to 02:18 6.7%
Sled Push 00:00 02:21 to 02:21 0.0%
Burpees Broad Jump 00:00 04:55 to 04:55 0.0%
Sandbag Lunges 00:00 04:57 to 04:57 0.0%
Wall Balls 00:00 06:32 to 06:32 0.0%
Run Total 00:00 44:39 to 44:39 0.0%

Splits Time

Istyaji Bangun Perfect Race
Splits Total Average Total
Running 1 06:03 00:00 04:53 +01:10 00:00 +00:00
Ski Erg 05:20 06:03 04:34 +00:46 04:53 +01:10
Running 2 05:16 11:23 05:20 -00:04 09:27 +01:56
Sled Push 02:21 16:39 03:11 -00:50 14:47 +01:52
Running 3 05:13 19:00 05:50 -00:37 17:58 +01:02
Sled Pull 06:13 24:13 05:29 +00:44 23:48 +00:25
Running 4 05:17 30:26 05:49 -00:32 29:17 +01:09
Burpees Broad Jump 04:55 35:43 06:08 -01:13 35:06 +00:37
Running 5 05:27 40:38 06:02 -00:35 41:14 -00:36
Rowing 05:47 46:05 04:59 +00:48 47:16 -01:11
Running 6 05:23 51:52 05:52 -00:29 52:15 -00:23
Farmers Carry 02:29 57:15 02:23 +00:06 58:07 -00:52
Running 7 05:23 59:44 05:50 -00:27 01:00:30 -00:46
Sandbag Lunges 04:57 01:05:07 05:42 -00:45 01:06:20 -01:13
Running 8 06:40 01:10:04 06:39 +00:01 01:12:02 -01:58
Wall Balls 06:32 01:16:44 07:26 -00:54 01:18:41 -01:57
Roxzone 10:50 01:33:58 07:51 +02:59 01:33:58
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Bangun Istyaji delivered a commendable performance at the 2024 Hyrox event, achieving a respectable overall rank of 333, which places him in the top 25% of all competitors. In his age group (45-49), he ranked 16th, showcasing his competitive edge. With a total running time of 44:39, he was 2:01 faster than the average, indicating a strong running profile. His best running lap was an impressive 5:13. The initial running segments suggest a slightly conservative start, as Running 1 was slower than average, but subsequent segments showed significant improvement. His performance indicates a more runner-oriented profile, suggesting a need for enhanced strength training to balance his capabilities.

Segments to Improve

  • Roxzone: This segment was 3:06 slower than average, indicating a need to enhance transition speed. Training should focus on improving cardiovascular fitness and transition efficiency. Specific drills include:
    • Circuit Training: Combine running with quick transitions between exercises to simulate race conditions.
    • Transition Drills: Practice moving quickly between different workout stations to reduce downtime.
  • Sled Pull: With a time 0:44 slower than average, focus on building upper body and grip strength. Suggested exercises include:
    • Deadlifts and Bent Over Rows: To enhance back and grip strength.
    • Rope Pulls: Mimic the sled pull action to improve technique and power.
  • Rowing: This segment was 0:48 slower than average. Improve rowing technique and endurance through:
    • Interval Training on the Rowing Machine: Short, intense bursts followed by rest to build endurance.
    • Technique Drills: Focus on maintaining a consistent stroke rate and power output.
  • Ski Erg: At 0:47 slower than average, enhance core and upper body coordination with:
    • Core Stability Exercises: Planks and Russian twists for improved stability.
    • High-Intensity Interval Training (HIIT): On the Ski Erg to increase power and efficiency.
  • Farmers Carry: Improve grip and shoulder stability through:
    • Grip Strength Exercises: Such as forearm curls and static holds.
    • Shoulder Stability Drills: Including overhead carries and kettlebell exercises.

Race Strategies

  • Pacing Strategy: Start the race at a consistent pace rather than too conservatively, as seen in Running 1. Utilize the initial runs to set a strong but sustainable pace to avoid losing time early on.
  • Transition Efficiency: Reduce time spent in the Roxzone by practicing quick transitions between exercises. This can be achieved through rehearsed routines and mental preparation.
  • Strength-Endurance Balance: As a strong runner, incorporate more strength-based workouts into the regimen to develop a balanced performance profile. This will help with segments like Sled Pull and Farmers Carry.
  • Compromised Running Drills: After strength exercises like the Sled Push or Pull, practice running to simulate race fatigue and improve endurance under compromised conditions.
Similar Athletes
Potočnik Filip 2024 Vienna - European Championship 01:33:45
Heckmann Mike 2022 Karlsruhe 01:33:53
Tham Lester 2024 Hong Kong 01:33:37
Ved Bogdan 2024 Paris 01:33:46
Brown Peter 2024 Birmingham 01:33:37
Hageman Quint 2024 Köln 01:33:53
Donnelly John 2024 Glasgow 01:33:34
Pfeilschifter Thorsten 2023 München 01:34:25
Höke Jan 2019 Frankfurt 01:34:01
Berg Brian 2024 Dublin 01:34:07

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