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 Lau Marcus'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 Lau Marcus'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 Lau Marcus'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 Lau Marcus'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
02:21.
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
Marcus Lau delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 229 out of 1325 athletes. His rank in the 25-29 age group was 46, placing him in the top 19% of his category. With an impressive overall time of 01:29:57, Marcus showed a strong running profile, evidenced by his total running time being 01:30 faster than the average. His best running lap was 00:04:50, showcasing his ability to maintain speed. However, his initial pacing in Running 1 was slightly slower compared to subsequent segments, indicating a conservative start.
Segments to Improve
Roxzone (00:08:41, 84 Percentile Rank):
The Roxzone segment was significantly slower than average, suggesting that Marcus took additional time to rest or transition between exercises. To improve this, Marcus should focus on enhancing his transition skills and overall fitness.
Drills: Practice quick transitions by simulating race conditions during training, focusing on moving efficiently from one exercise to another without unnecessary delays.
Exercises: Incorporate high-intensity interval training (HIIT) workouts to boost cardiovascular endurance and reduce recovery time.
Sled Pull (00:06:30, 90 Percentile Rank):
This segment was slower by 01:19 compared to the average, indicating a need for improved strength and technique.
Exercises: Include sled pulls with varying resistance in training to build specific muscle strength.
Technique: Focus on maintaining a low center of gravity and using strong, consistent pulls to enhance efficiency.
Sled Push (00:03:20, 63 Percentile Rank):
Marcus was 00:15 slower than average, suggesting room for improvement in power and endurance.
Exercises: Perform heavy sled pushes and leg press workouts to increase lower body strength.
Technique: Work on maintaining a steady pace and ensuring proper body alignment during pushes.
Race Strategies
Pacing Adjustment: Consider starting the race at a slightly faster pace during Running 1 to maintain momentum and capitalize on his strong running ability.
Transition Efficiency: Practice shortening transition times during training sessions to reduce Roxzone duration.
Strength Maintenance: Focus on maintaining strength levels across the race, especially after strength-demanding segments like the sled push and pull.