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
33 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 Pro 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 33 athletes with similar finish time in Hyrox Pro 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 33 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Tang Calvin'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 Tang Calvin'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 33 athletes with similar finish time in Hyrox Pro 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 Tang Calvin'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 Pro 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 Tang Calvin'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
15:01.
Check the detail of the improvement plan below.
Based on 33 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Calvin Tang's performance in the 2024 Singapore National Stadium HYROX PRO race demonstrated strengths in specific strength exercises, particularly in the Sled Push, Burpees Broad Jump, and Sandbag Lunges. However, his overall rank places him in the top 70% of both the overall and age group categories, indicating room for improvement in several areas.
His total running time was 3:59 slower than the average, suggesting that Calvin has a stronger profile in strength-related exercises compared to running. Notably, his pacing started too slow, as seen in the initial running segments, which affected his overall performance.
Segments to Improve
Running (Total and Segments):
Calvin was 9:11 slower than the 25th percentile in total running time. To improve, he should focus on enhancing his running endurance and speed. Consider incorporating interval training and tempo runs into his regimen to build stamina and speed.
Interval Training: Short bursts of high-intensity running followed by rest or low-intensity running. Example: 400m sprint followed by 200m jog, repeated 8 times.
Tempo Runs: Sustained efforts at a challenging pace for 20 to 40 minutes to improve lactate threshold.
Form Drills: Focus on improving running mechanics through high knees, butt kicks, and A-skips.
Sled Pull:
With a time 4:56 slower than average, sled pull is a key area for improvement. Calvin should work on building upper body and core strength.
Sled Drag Training: Practice with heavier sleds to build strength, then transition to lighter sleds to improve speed.
Core Exercises: Planks, Russian twists, and medicine ball slams to enhance stability and power.
Roxzone:
Calvin spent 2:35 more time in the Roxzone compared to average. Improving transition efficiency and overall fitness could reduce this time significantly.
Transition Drills: Practice rapid transitions between exercises with minimal rest to simulate race conditions.
Circuit Training: Combine multiple exercises in quick succession to improve endurance and reduce recovery time.
Race Strategies
Start with a Consistent Pace: Avoid starting too slow to maintain a competitive edge from the beginning. Practice pacing strategies during training to find a sustainable race pace.
Optimize Transitions: Focus on reducing time spent in the Roxzone by planning transitions and practicing them during training sessions.
Strategic Nutrition and Hydration: Ensure adequate energy levels by consuming easily digestible carbohydrates before and during the race. Hydration should be managed carefully to avoid fatigue.
Focus on Breathing Techniques: Proper breathing can enhance performance and reduce fatigue, particularly during running and high-intensity segments.