Dong Joobong
Hyrox Result
Dive into this athlete’s performance at 2024 Incheon 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
489 similar athletes.
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 Pro 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 489 athletes with similar finish time in Hyrox Pro 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 489 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Dong Joobong'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 Dong Joobong'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 489 athletes with similar finish time in Hyrox Pro 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 Dong Joobong'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 Pro 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 Dong Joobong'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
04:55.
Check the detail of the improvement plan below.
01:48
Potential Improvement
36.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Joobong Dong delivered a commendable performance at the 2024 Incheon Hyrox event, securing an impressive overall rank of 11th among 122 competitors and 4th in his age group. His overall time of 01:11:30 places him in the top 9% of athletes, showcasing his competitive edge. Notably, Joobong's strength lies in exercises like the Wall Balls and Burpees Broad Jump, where he significantly outperformed the average times. However, his total running time was 19 seconds slower than average, indicating room for improvement in running proficiency. Observing the initial running splits, it appears Joobong started the race quite fast, especially during Running 1, but gradually slowed down in subsequent segments, suggesting a need for better pacing throughout the event. His profile suggests a balanced hybrid athlete with room to enhance both running and strength elements.
Segments to Improve
- Sled Pull: Joobong was 1:03 slower than average in this segment. To improve, focus on strengthening the upper body and grip strength. Incorporate exercises like deadlifts, bent-over rows, and farmer's walks into the routine. Practice sled pulls with varying weights to build endurance.
- Total Running Time: Being 19 seconds slower than average indicates a need to enhance running speed and endurance. Integrate interval training, tempo runs, and hill sprints to improve cardiovascular efficiency and speed.
- Sandbag Lunges: Joobong was 23 seconds slower than average. Focus on building lower body strength and stability through exercises like lunges with added weights, Bulgarian split squats, and kettlebell swings.
- Farmers Carry: Improve by working on grip strength and core stability. Practice carries with heavier weights over varying distances, and incorporate static holds to build endurance.
- Roxzone: To decrease transition times, practice quick transitions between different exercises in training. Enhance overall fitness to minimize rest periods during transitions.
Race Strategies
- Pacing: Aim to maintain a consistent pace throughout the race. Avoid starting too fast, which can lead to early fatigue. Use a heart rate monitor to ensure you're staying within an optimal range.
- Transition Efficiency: Practice efficient transitions in training by simulating race conditions. This includes minimizing rest in the Roxzone and preparing mentally for quick changes between exercises.
- Compromised Running: Enhance running ability post-exercises by incorporating running sessions immediately after strength workouts. This simulates race conditions and builds the ability to maintain running speed after exertion.
- Hydration and Nutrition: Ensure adequate hydration and nutrition leading up to and during the race. This will help maintain energy levels and performance.
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 Pro Men
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator