Lai Clarence
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
20 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 20 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 20 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Lai Clarence'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 Lai Clarence'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 20 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 Lai Clarence'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 Lai Clarence'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
32:29.
Check the detail of the improvement plan below.
16:44
Potential Improvement
51.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Clarence Lai's performance in the 2024 Singapore National Stadium Hyrox race demonstrates a strong running capability, with a total running time of 01:16:23, which is 02:17 faster than the average. This suggests a natural inclination toward running. His pacing strategy started slightly slower in the initial running segments, but he gained momentum, finishing most of the subsequent running segments faster than average. In terms of overall strength, Clarence shows promise but needs improvement in specific strength-based exercises. He finished in the top 74% overall and top 75% within his age group, indicating room for improvement, particularly in strength segments.
Segments to Improve
- Wall Balls: This was the weakest segment, with Clarence completing it 05:29 slower than the average. To improve:
- Exercises: Implement squat to overhead press drills, focusing on explosive power during the transition from squat to press.
- Form Correction: Focus on maintaining a consistent breathing pattern and proper squat depth to increase efficiency.
- Training Routine: Include wall balls in every workout session, gradually increasing the weight and reps to build endurance.
- Burpees Broad Jump: Completed 00:19 slower than average.
- Exercises: Practice explosive burpee variations and incorporate plyometric drills like box jumps to enhance jumping power.
- Form Correction: Ensure proper hand and foot placement to transition smoothly between movements.
- Training Routine: Integrate high-intensity interval training (HIIT) sessions to build cardiovascular endurance and speed.
- Ski Erg: Finished 01:16 slower than average.
- Exercises: Focus on upper body strength with exercises like pull-ups and triceps extensions.
- Form Correction: Work on maintaining a smooth and consistent stroke, avoiding unnecessary tension in the upper body.
- Training Routine: Increase time on the Ski Erg during workouts, targeting specific performance metrics like stroke rate and wattage.
Race Strategies
- Pacing: Aim for a more consistent pace throughout the race, avoiding a slow start. Use the first running segments to set a steady rhythm.
- Transition Efficiency: Focus on improving transition times between exercise zones. Practice quick transitions in training to minimize downtime in the roxzone.
- Compromised Running: Simulate running immediately after intense strength exercises during training to mimic race conditions and improve recovery speed.
- Strength-Endurance Balance: While Clarence excels in running, incorporating more strength endurance workouts will improve overall race performance.
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