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.
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 Phua Hendrick Dk'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 Phua Hendrick Dk'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 Phua Hendrick Dk'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 Phua Hendrick Dk'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
03:56.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Hendrick Dk Phua delivered a commendable performance at the 2024 Singapore National Stadium, finishing in the top 25% overall and top 23% in his age group. His total running time was notably fast, being 3:51 minutes quicker than the average, which highlights his strong running capabilities. The running segments, particularly from Running 2 to Running 8, showcased his prowess, with several segments ranking in the top 10 percentile. However, his pacing strategy appears to have started slightly slower as indicated by Running 1, which was 1:14 slower than average. This suggests a conservative start that might have conserved energy for stronger subsequent performances. Hendrick's profile leans more towards a runner, given his faster-than-average total running time. Focus on strength training could further enhance his overall performance.
Segments to Improve
Roxzone: Hendrick's Roxzone time was significantly slower than average. To improve transition times, integrate high-intensity circuit training that mimics race conditions, focusing on quick transitions between exercises.
Sled Push & Pull: Both of these were notably slower, indicating a need for strength enhancement. Incorporate heavy sled drills, focusing on form and explosive power. Consider weight training exercises like squats and deadlifts to build lower body strength.
Farmers Carry: Improve grip and core strength with exercises such as farmer's walks using heavy dumbbells or kettlebells. Focus on maintaining a strong posture throughout.
Wall Balls: Although better than average, further improvement is possible. Work on lower body power and coordination with wall ball drills, ensuring a full squat and explosive throw with each rep.
Ski Erg & Sandbag Lunges: Improve efficiency through technique drills. For the Ski Erg, practice maintaining a consistent stroke rate and powerful pull. For lunges, focus on unilateral leg strength and endurance through lunging variations and plyometrics.
Race Strategies
Pacing: Start with a slightly faster pace in the initial running segment to avoid needing to catch up in later stages. Ensure the pacing is sustainable to prevent burnout.
Transition Efficiency: Minimize time spent in the Roxzone by practicing quick transitions in training. Set up mini circuits that require moving swiftly from one station to another.
Compromised Running: Train compromised running scenarios where running segments follow taxing strength exercises. This will help condition the body to maintain speed and form when fatigued.