Chia Gary
Hyrox Result
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
157 similar athletes.
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 157 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 157 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Chia Gary'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 Chia Gary'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 157 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 Chia Gary'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 Chia Gary'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
11:23.
Check the detail of the improvement plan below.
05:15
Potential Improvement
46.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Gary Chia demonstrated a solid performance in the 2024 Singapore National Stadium HYROX race, finishing in the top 68% overall and top 70% in his age group. His total running time of 01:01:40 was 03:50 faster than average, indicating a strong running ability. This suggests a runner profile with room for improvement in strength-based exercises. Gary started the race with a slightly cautious pace as seen in Running 1 but quickly picked up speed in subsequent running segments, setting some of the fastest times in the race. However, his performance in the later running segments indicates potential fatigue or strategic pacing issues.
Segments to Improve
- Sandbag Lunges: This segment was significantly slower than the average, suggesting a need for improved leg strength and endurance. Training strategies include:
- Leg Strengthening Exercises: Incorporate weighted lunges, squats, and deadlifts into routine training.
- Endurance Drills: Perform high-repetition sets with lighter weights to build endurance.
- Form Practice: Focus on maintaining proper form to enhance efficiency and reduce the risk of injury. Consider working with a coach to refine technique.
- Sled Push: Improving explosive power and technique is crucial here. Training strategies include:
- Plyometric Training: Box jumps and power cleans to boost explosive strength.
- Technique Drills: Practice with varying weights and focus on drive through the legs.
- Roxzone: This transition zone was slower than average, reflecting a need for better efficiency and transition speed. Strategies include:
- Transition Drills: Time-based drills to practice moving quickly between exercises, focusing on minimizing rest.
- Overall Fitness: Enhance cardiovascular endurance to reduce recovery time needed between exercises.
- Farmers Carry: Grip strength and carrying endurance are key here. Training strategies include:
- Grip Strengthening Exercises: Dead hangs, farmer's walks, and forearm exercises.
- Carrying Drills: Practice with varying weights and distances to build carrying capacity.
- Wall Balls: Slight improvements in technique and endurance could yield better results. Strategies include:
- High-Volume Wall Ball Sets: Focus on consistency and rhythm.
- Core Strengthening: Exercises like planks and Russian twists can improve stability during throws.
Race Strategies
- Pacing: While Gary started conservatively, maintaining a steady pace throughout the race is crucial. Practice negative splits during training runs to gain confidence in starting at a moderate pace and finishing strong.
- Energy Management: Implement strategic energy conservation during strength exercises to ensure strong performance in subsequent running segments.
- Mental Preparation: Develop mental toughness techniques to tackle challenging segments like the Sandbag Lunges and Sled Push, focusing on short-term goals within the race to maintain motivation.
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