Chng Gabriel
Performance Analysis
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
146 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 146 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 146 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Chng Gabriel'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 Chng Gabriel'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 146 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 Chng Gabriel'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 Chng Gabriel'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
12:02.
Check the detail of the improvement plan below.
06:47
Potential Improvement
56.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Gabriel Chng's participation in the 2024 Singapore National Stadium HYROX race demonstrates a commendable performance, especially considering his strengths in running and strength exercises such as sandbag lunges and wall balls. His overall rank places him in the top 68% of athletes, with a solid performance in the age group 25-29, ranking in the top 60%. Gabriel's total running time was 50 seconds faster than average, indicating a strong runner profile. Additionally, his pacing suggests an initial slow start, with improvements in the middle running laps, but a noticeable slowdown in the final running segment.
Segments to Improve
- Roxzone (00:16:05, 88 Percentile Rank): Transition times were notably slower, indicating potential fatigue or inefficiency during transitions. To improve, Gabriel should focus on increasing overall fitness and practicing quick transitions between exercises. Drills: High-intensity interval training (HIIT) focusing on quick transitions, and practicing setting up for the next exercise during workouts to mimic race conditions.
- Sled Pull (00:10:24, 79 Percentile Rank): This segment was significantly slower than average. Gabriel might benefit from enhancing his upper body and core strength. Exercises: Incorporate sled pull exercises with varying weights, resistance band exercises for strength, and core stabilization workouts like planks and Russian twists.
- Burpees Broad Jump (00:10:12, 66 Percentile Rank): Improving explosive power and endurance can aid performance in this segment. Drills: Plyometric exercises like box jumps, burpee variations with a focus on explosive jumps, and metabolic conditioning workouts to sustain energy levels.
- Farmers Carry (00:04:06, 84 Percentile Rank): Grip strength and endurance are crucial for this segment. Exercises: Farmers walks with progressive overload, grip strengtheners, and forearm conditioning exercises.
- Rowing (00:06:00, 67 Percentile Rank): Enhancing rowing technique and cardiovascular endurance may enhance performance. Training: Rowing drills focusing on stroke efficiency, interval rowing sessions for endurance, and incorporating full-body workouts to simulate rowing dynamics.
Race Strategies
- Pacing Strategy: Start the race with a moderate pace in the first few segments to conserve energy and avoid early fatigue. Gradually increase pace in the middle segments where performance was strongest, ensuring to maintain form and efficiency.
- Transition Efficiency: Practice quick transitions during training to minimize time spent in the Roxzone. Develop a routine for efficiently setting up and moving between exercises.
- Compromised Running: Incorporate compromised running drills into training sessions, such as running intervals following strength exercises, to simulate race conditions and improve recovery between segments.
- Nutritional Plan: Develop a race-day nutrition strategy to maintain energy levels, focusing on hydration and quick-digesting carbohydrates for sustained performance.
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