Wong Rax 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 1000 similar athletes.

Performance Highlights

Men #124011 01:31:37 19th in AG | Top 11.9% 97th | Top 61.0%
+01:54
47:08
Run Total
+00:15
05:53
Avg. Lap
-01:03
03:44
Best Lap
-02:27
36:25
Workout Total
-00:18
04:33
Avg. Workout
+00:34
08:09
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

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 Wong Rax'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 Wong Rax'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 Wong Rax'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 Wong Rax'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 04:05. Check the detail of the improvement plan below.

02:51 Potential Improvement 69.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:51 47:08 to 44:17 69.8%
Ski Erg 00:28 04:58 to 04:30 11.4%
Sandbag Lunges 00:28 05:47 to 05:19 11.4%
Rowing 00:13 05:06 to 04:53 5.3%
Sled Pull 00:03 05:09 to 05:06 1.2%
Farmers Carry 00:02 02:15 to 02:13 0.8%
Sled Push 00:00 02:25 to 02:25 0.0%
Burpees Broad Jump 00:00 04:37 to 04:37 0.0%
Wall Balls 00:00 06:08 to 06:08 0.0%

Splits Time

Wong Rax Perfect Race
Splits Total Average Total
Running 1 03:44 00:00 04:47 -01:03 00:00 +00:00
Ski Erg 04:58 03:44 04:33 +00:25 04:47 -01:03
Running 2 05:31 08:42 05:14 +00:17 09:20 -00:38
Sled Push 02:25 14:13 03:06 -00:41 14:34 -00:21
Running 3 06:06 16:38 05:43 +00:23 17:40 -01:02
Sled Pull 05:09 22:44 05:20 -00:11 23:23 -00:39
Running 4 06:11 27:53 05:42 +00:29 28:43 -00:50
Burpees Broad Jump 04:37 34:04 05:54 -01:17 34:25 -00:21
Running 5 06:09 38:41 05:53 +00:16 40:19 -01:38
Rowing 05:06 44:50 04:57 +00:09 46:12 -01:22
Running 6 05:54 49:56 05:43 +00:11 51:09 -01:13
Farmers Carry 02:15 55:50 02:19 -00:04 56:52 -01:02
Running 7 06:07 58:05 05:42 +00:25 59:11 -01:06
Sandbag Lunges 05:47 01:04:12 05:33 +00:14 01:04:53 -00:41
Running 8 07:29 01:09:59 06:26 +01:03 01:10:26 -00:27
Wall Balls 06:08 01:17:28 07:10 -01:02 01:16:52 +00:36
Roxzone 08:09 01:31:37 07:35 +00:34 01:31:37
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rax Wong's performance in the 2024 Incheon HYROX race places him comfortably in the top half of his age group and overall, indicating a strong foundation in both fitness and specific HYROX disciplines. His initial running segment was significantly faster than average, indicating a strong start but possibly leading to premature fatigue affecting subsequent segments. The total running time being slower than average suggests that while Rax has endurance, his running pace may lack consistency or suffer during the later stages of the race. His strengths are evidently in strength-focused stations like the Sled Push and Burpees Broad Jump, showcasing a more strength-oriented profile. However, to achieve a more balanced HYROX performance, addressing weaknesses in running endurance and specific exercise segments will be crucial.

Segments to Improve:

  • Ski Erg: Rax's performance in the Ski Erg can improve with specific upper body and core endurance training. Incorporate workouts like interval training on the Ski Erg, focusing on maintaining a consistent pace over shorter intervals and gradually increasing the duration. Additionally, exercises like pull-ups, kettlebell swings, and planks will build the required strength and stability.
  • Sandbag Lunges: To enhance performance in this segment, Rax should focus on lower body strength and stability exercises. Incorporating lunges with varying weights, Bulgarian split squats, and weighted step-ups will build the necessary muscular endurance and balance. Practicing sandbag lunges in training will also improve technique and efficiency during the race.
  • Roxzone (Transition Times): Improving transition times involves both physical conditioning and strategic planning. To minimize rest and improve efficiency, Rax should work on overall cardiovascular fitness and practice quick transitions between exercises in training sessions. Incorporating circuit training with minimal rest between exercises can simulate the demands of transitioning during a race.

Race Strategies:

  • Pacing: Given Rax's tendency to start fast, adopting a more conservative pace in the initial running segments can help conserve energy for later stages of the race. Utilizing a pacing strategy that allocates effort more evenly can prevent premature fatigue and improve overall performance.
  • Strength and Endurance Balance: Since Rax shows a strength-oriented profile, focusing on improving running endurance will be key. Implementing structured running training with a mix of long slow distance runs, tempo runs, and interval training will enhance his running economy and stamina.
  • Exercise-Specific Training: For segments identified as weaknesses, incorporating exercise-specific drills and techniques into regular training routines will build proficiency and confidence in those areas. For example, regular practice on the Ski Erg with attention to form and pacing can transform this segment from a weakness to a strength.
  • Recovery and Nutrition: Ensuring optimal recovery and nutrition leading up to and during the race can significantly impact performance. Rax should focus on a balanced diet rich in carbohydrates and proteins for energy and muscle repair, along with adequate hydration and rest.

By addressing these identified areas of improvement and implementing the suggested training strategies and race tactics, Rax Wong can expect to see substantial gains in his HYROX performance. Balancing his inherent strength with enhanced running endurance and efficiency in transition zones will make him a more formidable competitor in future races.

Similar Athletes
Khaldi Andy 2023 Hamburg 01:31:29
Rivington Neil 2024 Manchester 01:31:56
Kontar Ayoub 2024 Taipei 01:31:17
Bräunig Marc 2024 Frankfurt 01:31:50
Dunnink Bram 2022 Amsterdam 01:31:20
Frenk Milan 2024 Amsterdam 01:31:38
Magalhaes Luiz 2022 New York 01:31:44
Bryan Matt 2024 Birmingham 01:31:11
Liefting Stan 2024 Rotterdam 01:31:31
Cordoba Diaz Salvador 2023 Madrid 01:31:41

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