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
299 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 299 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 299 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Quah Christian'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 Quah Christian'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 299 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 Quah Christian'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 Quah Christian'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
07:05.
Check the detail of the improvement plan below.
Based on 299 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Christian Quah demonstrated a strong performance in the 2024 Singapore National Stadium Hyrox race, securing a place in the top 60% overall and top 54% in his age group. His overall time was 02:03:02, with a total running time of 01:02:02, which was slightly slower than the average by 01:47. This indicates a balanced profile with a slight inclination towards strength-based activities. His running performance shows potential for improvement, especially considering the pacing pattern where the initial running segments were significantly slower, suggesting a slower start. Remarkably, his strength segments, particularly the Sled Push, Sled Pull, Rowing, and Sandbag Lunges, were notably faster than the average, indicating a strong strength component in his performance.
Segments to Improve
Running Performance:
Christian's total running time was slower than average, with initial segments indicating a slow start. To improve running efficiency and speed:
Interval Training: Incorporate interval runs with varying intensities to improve anaerobic capacity.
Tempo Runs: Focus on sustained efforts at a challenging pace to enhance endurance.
Form Drills: Work on running form with drills such as high knees, butt kicks, and stride outs to improve efficiency.
Roxzone Transition:
Christian's Roxzone time was slower, indicating potential for quicker transitions. To enhance transition speed:
Transition Practice: Simulate race conditions with quick transitions between exercises during training sessions.
Cross-Training: Focus on conditioning exercises like circuit training to improve overall fitness and agility.
Wall Balls:
His Wall Balls performance was slower than average. To improve efficiency and power:
Strength Training: Incorporate squats and medicine ball throws to build leg and core strength.
Technique Focus: Work on form, ensuring full hip extension and consistent breathing pattern during execution.
Burpees Broad Jump:
Although slightly faster than average, improvement could further boost performance:
Plyometric Training: Engage in box jumps and broad jumps to enhance explosive power.
Core Stability: Incorporate planks and dynamic core exercises to improve stability during jumps.
Farmers Carry:
Performance was below average, suggesting room for improvement in grip and core strength:
Grip Strengthening: Utilize exercises like dead hangs and kettlebell swings to improve grip strength.
Core Exercises: Focus on weighted carries and rotational core exercises to enhance stability and strength.
Race Strategies
Pacing Strategy: Adopt a more consistent pacing strategy to avoid a slow start. Consider negative splits, where the second half of the race is faster than the first.
Efficient Transitions: Minimize time spent in the Roxzone by rehearsing efficient transitions and establishing a pre-race plan.
Energy Management: Implement a nutrition and hydration plan to maintain energy levels throughout the race.
Mental Focus: Develop mental strategies such as visualization and positive self-talk to maintain focus and motivation during challenging segments.