Wong Arnold 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 454 similar athletes.

Performance Highlights

HKG HKG Flag Men Man 40-44 #150011 01:28:06 4th in AG | Top 57.1% 42nd | Top 46.2%
-02:12
39:17
Run Total
-00:15
04:55
Avg. Lap
+00:21
04:41
Best Lap
+02:51
42:55
Workout Total
+00:21
05:21
Avg. Workout
-00:37
05:58
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 Pro Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 454 athletes with similar finish time in Hyrox Pro Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 454 athletes with similar finish time in Hyrox Pro Men

Fast, slow, or steady?

Here’s the full breakdown of Wong Arnold's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Wong Arnold hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 454 athletes with similar finish time in Hyrox Pro Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare Wong Arnold’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 Wong Arnold'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 04:35. Check the detail of the improvement plan below.

01:35 Potential Improvement 34.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:35 08:44 to 07:09 34.5%
Farmers Carry 01:01 03:24 to 02:23 22.2%
Sandbag Lunges 00:54 06:13 to 05:19 19.6%
Sled Push 00:34 04:26 to 03:52 12.4%
Rowing 00:16 04:53 to 04:37 5.8%
Ski Erg 00:10 04:26 to 04:16 3.6%
Sled Pull 00:05 06:42 to 06:37 1.8%
Burpees Broad Jump 00:00 04:07 to 04:07 0.0%
Run Total 00:00 39:17 to 39:17 0.0%

Splits Time

Wong Arnold Perfect Race
Splits Total Average Total
Running 1 03:35 00:00 04:19 -00:44 00:00 +00:00
Ski Erg 04:26 03:35 04:16 +00:10 04:19 -00:44
Running 2 04:41 08:01 04:43 -00:02 08:35 -00:34
Sled Push 04:26 12:42 03:59 +00:27 13:18 -00:36
Running 3 04:57 17:08 05:15 -00:18 17:17 -00:09
Sled Pull 06:42 22:05 07:00 -00:18 22:32 -00:27
Running 4 05:18 28:47 05:13 +00:05 29:32 -00:45
Burpees Broad Jump 04:07 34:05 04:50 -00:43 34:45 -00:40
Running 5 05:09 38:12 05:23 -00:14 39:35 -01:23
Rowing 04:53 43:21 04:40 +00:13 44:58 -01:37
Running 6 05:02 48:14 05:17 -00:15 49:38 -01:24
Farmers Carry 03:24 53:16 02:29 +00:55 54:55 -01:39
Running 7 04:59 56:40 05:22 -00:23 57:24 -00:44
Sandbag Lunges 06:13 01:01:39 05:32 +00:41 01:02:46 -01:07
Running 8 05:40 01:07:52 05:55 -00:15 01:08:18 -00:26
Wall Balls 08:44 01:13:32 07:18 +01:26 01:14:13 -00:41
Roxzone 05:58 01:28:06 06:35 -00:37 01:28:06
Based on 454 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Arnold Wong delivered a commendable performance at the 2024 Incheon HYROX event, finishing 42nd overall, placing him in the top 34% of all athletes, and 4th in his age group. He demonstrated strong running capabilities, with a total running time of 39:17, which is 2:23 faster than the average. His best running lap was completed in 4:41, showcasing his speed and endurance in the running segments.

Arnold's performance indicates a strong runner profile, clearly excelling in the running segments compared to the strength-based exercises. Notably, his initial running segments (Running 1 to Running 4) were executed at a competitive pace, suggesting a well-balanced start without significant pacing issues.

Segments to Improve:

  • Wall Balls: This segment was 1:28 slower than average, ranking at the 84th percentile. Improving upper body and core strength is crucial. Focus on exercises such as thrusters, overhead presses, and wall ball drills to enhance endurance and form. Pay attention to maintaining proper squat depth and consistent breathing rhythm during repetitions.
  • Farmers Carry: With a time 0:55 slower than average, this segment ranks at the 96th percentile. To improve, integrate grip strength training, heavy carries, and core stability exercises. Practice farmers carries with varying weights and distances, emphasizing posture and even weight distribution.
  • Sandbag Lunges: This segment was 0:42 slower than average, ranking in the 80th percentile. Focus on lower body strength and balance. Include exercises such as split squats, step-ups, and weighted lunges in your routine. Proper form, controlled movements, and a steady pace are key to reducing times.
  • Sled Push and Pull: These segments showed room for improvement, with times 0:19 and 0:20 slower than average. Incorporate sled drills, leg press, and explosive strength training to develop power and efficiency. Concentrate on maintaining a low center of gravity and consistent push/pull technique.
  • Rowing: With a time 0:14 slower than average, focus on improving cardio-respiratory endurance and technique. Practice rowing intervals, focusing on rhythm, power, and stroke consistency. Drills emphasizing leg drive and core engagement can also be beneficial.

Race Strategies:

  • Efficient Transitions: Work on reducing Roxzone time by practicing quick transitions between exercises. Develop a routine that includes mental and physical preparation for the next segment while still in the current one.
  • Compromised Running Training: Since Arnold has a strong running profile, include workouts that simulate fatigue, such as running immediately after strength exercises. This will help in maintaining running performance even after intense strength segments.
  • Pacing Strategy: Maintain a steady pace throughout the race to avoid burnout. Given Arnold's strong start, focus on sustaining energy levels and consistency, especially in the later stages where fatigue sets in.
  • Nutrition and Hydration: Develop a race-day nutrition plan that includes proper hydration and energy replenishment. Test different strategies in training to find what works best for maintaining energy levels throughout the race.

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
Similar Athletes
Brown Benjamin 2023 Chicago 01:28:05
Clancy Mike 2019 New York 01:27:38
Radu Cristian 2024 Madrid 01:27:48
Fernández Venegas Oscar 2024 Mexico City 01:27:41
Rößing Rouven 2019 Essen 01:28:04
Houtch Sydney 2024 Karlsruhe 01:27:37
Burns Regan 2023 Anaheim 01:27:46
Huang ShangHao 2024 Berlin 01:28:31
Eggert Moritz 2019 Karlsruhe 01:27:56
Wölms Konrad 2019 Frankfurt 01:27:56

Measure Your Performance Against Top Athletes

Other Results from this athlete
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2022 Hong Kong 01:39:22

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