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.
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!
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.
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.
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.
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.
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 05:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:41 (From 46:46 to 44:05) | 50.9% |
| Farmers Carry | 01:08 (From 03:21 to 02:13) | 21.5% |
| Sled Pull | 00:36 (From 05:41 to 05:05) | 11.4% |
| Rowing | 00:35 (From 05:28 to 04:53) | 11.1% |
| Ski Erg | 00:16 (From 04:46 to 04:30) | 5.1% |
| Sled Push | 00:00 (From 02:19 to 02:19) | 0.0% |
| BBJ | 00:00 (From 04:30 to 04:30) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:15 to 04:15) | 0.0% |
| Wall Balls | 00:00 (From 06:20 to 06:20) | 0.0% |
| Wong Jonathan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:13 | 00:00 | 04:47 +00:26 | 00:00 +00:00 |
| Ski Erg | 04:46 | 05:13 | 04:32 +00:14 | 04:47 +00:26 |
| Running 2 | 05:06 | 09:59 | 05:13 -00:07 | 09:19 +00:40 |
| Sled Push | 02:19 | 15:05 | 03:06 -00:47 | 14:32 +00:33 |
| Running 3 | 05:36 | 17:24 | 05:43 -00:07 | 17:38 -00:14 |
| Sled Pull | 05:41 | 23:00 | 05:19 +00:22 | 23:21 -00:21 |
| Running 4 | 06:17 | 28:41 | 05:41 +00:36 | 28:40 +00:01 |
| Burpees Broad Jump | 04:30 | 34:58 | 05:52 -01:22 | 34:21 +00:37 |
| Running 5 | 06:05 | 39:28 | 05:52 +00:13 | 40:13 -00:45 |
| Rowing | 05:28 | 45:33 | 04:56 +00:32 | 46:05 -00:32 |
| Running 6 | 05:53 | 51:01 | 05:42 +00:11 | 51:01 +00:00 |
| Farmers Carry | 03:21 | 56:54 | 02:19 +01:02 | 56:43 +00:11 |
| Running 7 | 05:56 | 01:00:15 | 05:41 +00:15 | 59:02 +01:13 |
| Sandbag Lunges | 04:15 | 01:06:11 | 05:32 -01:17 | 01:04:43 +01:28 |
| Running 8 | 06:43 | 01:10:26 | 06:27 +00:16 | 01:10:15 +00:11 |
| Wall Balls | 06:20 | 01:17:09 | 07:09 -00:49 | 01:16:42 +00:27 |
| Roxzone | 08:08 | 01:31:28 | 07:37 +00:31 | 01:31:28 |
Jonathan Wong delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 264, which places him in the top 19% of all athletes. He also ranked 53rd in his age group, demonstrating a strong competitive edge. His overall time was 01:31:28. However, his total running time of 00:46:46 was slower by 01:15 compared to the average, suggesting an area for potential improvement. Jonathan showed a mixed profile, excelling in strength-based segments such as the Sled Push and Burpees Broad Jump, while facing challenges in segments like the Rowing and Farmers Carry. His pacing pattern indicates he might have started the race slightly too fast, particularly in Running 1, and could benefit from a more consistent pacing strategy across the running segments.
The time spent transitioning between exercise zones was below average. To enhance transition efficiency, Jonathan should focus on improving his overall cardiovascular fitness and practice rapid transitions. Drills: Incorporate circuit training with quick transitions between exercises. Practice specific transition drills that simulate race conditions.
This segment showed significant time loss. To improve, Jonathan should focus on grip strength and core stability. Exercises: Farmers Walks with progressively heavier weights, grip strength exercises like dead hangs, and core stability workouts like planks and Russian twists.
Performance in the Sled Pull was below average. Strengthening the upper body and improving pulling techniques can help. Exercises: Resistance band pulls, seated rows, and sled drag workouts.
Rowing was identified as a weaker segment. Improving rowing form and endurance will be key. Drills: Interval rowing sessions, focus on stroke efficiency, and endurance training on the rowing machine.
While not a major time loss, enhancing technique and endurance on the Ski Erg can still provide gains. Exercises: Ski Erg intervals, focusing on technique with a strong pull and efficient recovery, and incorporating upper body strength training.
Start the race at a moderate pace to avoid early fatigue. Aim for a consistent pace across all running segments to maintain energy and performance levels throughout the race.
Focus on quick and efficient transitions between exercise zones. Practice race-day transitions in training to become more familiar with minimizing downtime.
Given Jonathan's strong performance in strength exercises, focus on balancing strength with endurance training to improve overall running times. Incorporate hybrid training sessions that combine running with strength workouts.
Train under fatigue to simulate race conditions where running follows strenuous exercises. This will help in maintaining running performance after completing strength-based segments.
| Similar Athletes | |||
|---|---|---|---|
| Ridderikhof Tom | 2023 Amsterdam | 01:31:56 | |
| Orlik David | 2024 Dallas | 01:31:50 | |
| Fai Chan Tak | 2023 Hong Kong | 01:31:14 | |
| MUGHAL FEZ | 2024 Glasgow | 01:31:29 | |
| Schiegerl Mario | 2023 München | 01:31:58 | |
| Prins Dennis | 2024 Rotterdam | 01:31:45 | |
| Kelly-Evans Tai | 2024 Birmingham | 01:31:29 | |
| Ernst Philipp | 2023 München | 01:31:10 | |
| Constant Matthieu | 2024 Nice | 01:31:52 | |
| Borkowski Matthew | 2023 Chicago - North American Open Championship | 01:31:00 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Hong Kong Wong Jonathan | 01:23:59 | |
| 2024 Singapore Wong Jonathan, Chia Daryl | 01:11:37 | |
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Wong Jonathan
