Dong Wen Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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

NED Flag Dong Wen Men 40-44 #130023 01:35:39 113th in AG | Top 61.4% 854th | Top 61.9%
+01:13
48:05
Run Total
+00:10
06:01
Avg. Lap
+00:47
05:43
Best Lap
-00:30
40:11
Workout Total
-00:04
05:01
Avg. Workout
-00:42
07:27
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

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 1000 athletes with similar finish time in Hyrox 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 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox 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 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 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 his 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 05:22. Check the detail of the improvement plan below.

02:14 Potential Improvement 41.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 02:14 (From 48:05 to 45:51) 41.6%
BBJ 01:47 (From 07:48 to 06:01) 33.2%
Sled Push 00:49 (From 03:58 to 03:09) 15.2%
Sled Pull 00:22 (From 05:46 to 05:24) 6.8%
Ski Erg 00:07 (From 04:42 to 04:35) 2.2%
Farmers Carry 00:03 (From 02:23 to 02:20) 0.9%
Rowing 00:00 (From 04:56 to 04:56) 0.0%
Sandbag Lunges 00:00 (From 05:22 to 05:22) 0.0%
Wall Balls 00:00 (From 05:16 to 05:16) 0.0%

Splits Time

Dong Wen Perfect Race
Splits Total Average Total
Running 1 05:08 00:00 04:59 +00:09 00:00 +00:00
Ski Erg 04:42 05:08 04:36 +00:06 04:59 +00:09
Running 2 05:43 09:50 05:23 +00:20 09:35 +00:15
Sled Push 03:58 15:33 03:13 +00:45 14:58 +00:35
Running 3 06:47 19:31 05:51 +00:56 18:11 +01:20
Sled Pull 05:46 26:18 05:34 +00:12 24:02 +02:16
Running 4 06:13 32:04 05:52 +00:21 29:36 +02:28
Burpees Broad Jump 07:48 38:17 06:18 +01:30 35:28 +02:49
Running 5 05:56 46:05 06:07 -00:11 41:46 +04:19
Rowing 04:56 52:01 05:03 -00:07 47:53 +04:08
Running 6 05:45 56:57 05:55 -00:10 52:56 +04:01
Farmers Carry 02:23 01:02:42 02:26 -00:03 58:51 +03:51
Running 7 05:51 01:05:05 05:54 -00:03 01:01:17 +03:48
Sandbag Lunges 05:22 01:10:56 05:54 -00:32 01:07:11 +03:45
Running 8 06:45 01:16:18 06:48 -00:03 01:13:05 +03:13
Wall Balls 05:16 01:23:03 07:37 -02:21 01:19:53 +03:10
Roxzone 07:27 01:35:39 08:09 -00:42 01:35:39
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Wen Dong's performance in the 2024 Rotterdam HYROX race places him solidly in the top half of his age group, demonstrating a commendable level of fitness and competitive spirit. His overall rank and age group rank suggest a well-rounded athlete with potential for significant improvement. Analysis of his total running time indicates a stronger inclination towards strength exercises over running, as his running time is slightly slower than average. His pacing suggests a conservative start with stronger finishes, particularly evident in the latter running segments where he consistently outperformed the average times. This indicates a good energy conservation strategy but also points towards potential for a more aggressive start. Wen's profile emerges as more of a hybrid athlete, balancing between running and strength, with a noteworthy capacity to push through strength exercises where he has shown exceptional performance, especially in Wall Balls.

Segments to Improve:

  • Burpees Broad Jump: With a significant time loss in this segment, focusing on plyometric exercises can enhance Wen's explosive power and endurance. Incorporating box jumps, squat jumps, and lunge jumps into the training routine can improve his performance. Practicing burpees with an emphasis on the broad jump distance can also be beneficial. Aiming for maximal distance with each jump and minimizing the pause between jumps will help reduce his segment time.
  • Sled Push: The Sled Push segment highlighted a need for improved lower body strength and power. Training should include heavy leg presses, squats, and weighted sled pushes on varying inclines to build the requisite strength. Additionally, interval training with lighter sleds can improve endurance and power for sustained efforts.
  • Sled Pull: Similar to the sled push, the sled pull segment can benefit from targeted strength training. Incorporating deadlifts, farmer's walks, and backwards sled pulls will enhance Wen's pulling power and grip strength, directly translating to better performance in this segment.
  • Roxzone: The time spent in Roxzone indicates a need for improved transition efficiency and overall fitness. To address this, Wen could benefit from circuit training that mimics the race's structure, focusing on quick transitions between different exercise modalities and running. This will not only improve his cardiovascular fitness but also his ability to recover and transition more efficiently during the race.

Race Strategies:

  • Start Strong: Given Wen's tendency to finish strong, a slightly more aggressive start could benefit his overall time. By incrementally increasing his initial pace, he can test his limits without burning out, potentially improving his overall rank.
  • Transition Work: Focusing on reducing transition times can have a significant impact on Wen's Roxzone performance. Practicing quick transitions between exercises, especially after high-intensity efforts, can save valuable seconds that accumulate over the race.
  • Segment-Specific Training: Tailoring his training sessions to specifically focus on his weaker segments can yield substantial improvements. This includes not only physical training but also mental preparation for enduring the discomfort associated with high-intensity efforts like the Burpees Broad Jump and sled exercises.
  • Recovery Management: Implementing a structured recovery protocol, including nutrition, hydration, and active recovery sessions, will ensure Wen enters each race in peak condition, allowing him to perform at his best throughout the event.

By focusing on these areas of improvement and implementing the suggested strategies, Wen Dong has the potential to significantly enhance his HYROX race performance. Continued emphasis on strength training, coupled with targeted efforts to improve running and transition efficiency, will be key to climbing the ranks in future races.

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 Men
Similar Athletes
Schols Martijn 2024 Rotterdam 01:35:18
Halftermeyer Christopher 2024 Marseille 01:35:29
Perekietko Damian 2024 Gdansk 01:35:17
Broughton Matthew 2023 Manchester 01:36:05
GONCALVES DIOGO 2022 Amsterdam 01:35:15
Baggen Noah 2024 Amsterdam 01:35:38
Bilgilisoy Ibrahim 2024 Frankfurt 01:36:09
Fearon Chris 2024 Glasgow 01:35:43
Tsitsaros Andreas 2024 Katowice 01:35:35
Browne Neville 2024 London 01:35:09

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Maastricht Dong Wen 01:31:38
2024 Stockholm Dong Wen 01:37:06

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