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
63 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 63 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 63 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Lau Zhong Yi'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 Zhong Yi'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 63 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 Zhong Yi'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 Zhong Yi'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
16:58.
Check the detail of the improvement plan below.
Based on 63 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Zhong Yi Lau demonstrated a strong overall performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 71% overall and the top 64% within his age group. His total running time was notably 12:15 faster than average, indicating a strong runner profile. This suggests that while his running capabilities are exceptional, there is room for improvement in strength-based exercises and transitions. His pacing was well-controlled, as indicated by consistently faster running segments after an initial slower start. However, his performance in strength segments such as Wall Balls showed significant room for improvement.
Segments to Improve
Wall Balls: With a time of 26:00, which is 12:46 slower than average, this segment requires significant focus. Training Recommendations: Incorporate wall ball drills with an emphasis on form and endurance. Practice with sets of 15-20 wall balls, focusing on maintaining a steady rhythm. Strengthen leg and shoulder endurance with exercises like squats and shoulder presses.
Roxzone: Spending 3:34 longer than the average, improving transitions is crucial. Training Recommendations: Practice quick transitions by setting up simulation zones in training. Focus on efficiency in equipment handling and movement between exercises. Include agility drills like ladder drills and cone drills to enhance speed and coordination.
Farmers Carry: At 1:05 slower, grip strength and core stability are areas to refine. Training Recommendations: Incorporate farmers walks with progressively heavier weights, focusing on maintaining posture and grip strength. Add core stabilization exercises such as planks and Russian twists to improve endurance and stability.
Rowing: With a time 0:41 slower than average, technique improvements can be beneficial. Training Recommendations: Focus on rowing technique, emphasizing a powerful drive with the legs followed by a strong pull with the arms. Include interval rowing sessions to enhance cardiovascular endurance and rowing efficiency.
Race Strategies
Maintain Pacing: Continue leveraging the strong running ability by maintaining a consistent pace throughout the running segments, ensuring energy is reserved for strength exercises.
Optimize Transitions: Practice smooth and quick transitions to minimize time in the Roxzone. Focus on mental preparation and visualization techniques to reduce hesitation and improve focus during transitions.
Balanced Training: While running is a strength, incorporate more strength-focused sessions into the training regimen to improve overall performance in strength-based segments. Consider a hybrid training plan that balances running and strength conditioning.
Pre-Race Preparation: Implement a targeted warm-up routine that focuses on muscle activation for both running and strength exercises to ensure peak performance from the start.