Thewho Irwan 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 465 similar athletes.

Season 24/25 2024 Singapore National Stadium (1474) HYROX (1324) Men (1009) Thewho Irwan

SIN SIN Flag Men 45-49 #110027 01:56:50 53rd in AG | Top 70.7% 723rd | Top 71.7%

Performance Highlights

-04:10
52:33
Run Total
-00:30
06:34
Avg. Lap
+00:20
05:53
Best Lap
+02:58
52:33
Workout Total
+00:23
06:34
Avg. Workout
+01:06
11:46
Roxzone

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 465 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 465 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Thewho Irwan'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 Thewho Irwan'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 465 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 Thewho Irwan'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 Thewho Irwan'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 04:40. Check the detail of the improvement plan below.

01:53 Potential Improvement 40.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:53 05:54 to 04:01 40.4%
Farmers Carry 01:02 03:58 to 02:56 22.1%
Wall Balls 00:38 10:08 to 09:30 13.6%
Sandbag Lunges 00:20 07:31 to 07:11 7.1%
Sled Pull 00:17 07:06 to 06:49 6.1%
Ski Erg 00:15 05:10 to 04:55 5.4%
Rowing 00:15 05:40 to 05:25 5.4%
Burpees Broad Jump 00:00 07:06 to 07:06 0.0%
Run Total 00:00 52:33 to 52:33 0.0%

Splits Time

Thewho Irwan Perfect Race
Splits Total Average Total
Running 1 05:45 00:00 05:36 +00:09 00:00 +00:00
Ski Erg 05:10 05:45 04:53 +00:17 05:36 +00:09
Running 2 05:53 10:55 06:18 -00:25 10:29 +00:26
Sled Push 05:54 16:48 03:53 +02:01 16:47 +00:01
Running 3 06:14 22:42 07:01 -00:47 20:40 +02:02
Sled Pull 07:06 28:56 06:49 +00:17 27:41 +01:15
Running 4 06:16 36:02 07:04 -00:48 34:30 +01:32
Burpees Broad Jump 07:06 42:18 08:12 -01:06 41:34 +00:44
Running 5 06:29 49:24 07:23 -00:54 49:46 -00:22
Rowing 05:40 55:53 05:28 +00:12 57:09 -01:16
Running 6 06:39 01:01:33 07:05 -00:26 01:02:37 -01:04
Farmers Carry 03:58 01:08:12 02:51 +01:07 01:09:42 -01:30
Running 7 06:32 01:12:10 07:07 -00:35 01:12:33 -00:23
Sandbag Lunges 07:31 01:18:42 07:33 -00:02 01:19:40 -00:58
Running 8 08:48 01:26:13 09:01 -00:13 01:27:13 -01:00
Wall Balls 10:08 01:35:01 09:56 +00:12 01:36:14 -01:13
Roxzone 11:46 01:56:50 10:40 +01:06 01:56:50
Based on 465 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Irwan Thewho completed the 2024 Singapore National Stadium Hyrox race in 01:56:50, ranking in the top 54% overall and within his age group. His total running time was an impressive 00:52:33, which was 04:33 faster than average, indicating a strong running profile. This suggests that Irwan is more proficient in running compared to strength-based exercises. His pacing strategy was well-executed, as he started slower than average but gained speed consistently through the middle segments of the race, particularly in running segments 2 to 5. However, certain strength-based exercises detracted from his overall performance, highlighting areas for improvement.

Segments to Improve

  • Sled Push: Irwan was 01:57 slower than average in this segment, suggesting a need for increased leg strength and power. Training Strategy: Incorporate heavy sled pushes and squats into the training regimen to build leg strength and power endurance. Focus on maintaining proper form—keeping the body low and driving with the legs.
  • Roxzone: Spending 01:19 more than average in the roxzone suggests that transition efficiency needs improvement. Training Strategy: Practice rapid transitions between exercises and running. Set up circuits that mimic race conditions, focusing on reducing rest time.
  • Farmers Carry: Being 01:08 slower in this segment indicates a need for grip strength and endurance. Training Strategy: Include Farmer's walks with progressively heavier weights and grip strength exercises such as dead hangs and wrist curls.
  • Wall Balls: Slower performance in wall balls can be improved by working on coordination and core strength. Training Strategy: Practice wall ball drills focusing on rhythm and explosive power. Incorporate core strengthening exercises like planks and Russian twists.
  • Sled Pull: Focus on enhancing upper body strength and pulling mechanics. Training Strategy: Integrate sled pull variations and rowing exercises to improve pulling strength and efficiency.

Race Strategies

  • Efficient Pacing: Maintain a consistent and controlled pace during the initial running segments to conserve energy for strength-based exercises.
  • Transition Efficiency: Practice quick transitions between zones to minimize time lost in the roxzone. Develop a mental checklist to expedite movement from one exercise to the next.
  • Strength-Endurance Balance: Focus on combining running and strength training to simulate race conditions, improving overall endurance and the ability to transition effectively between these disciplines.
  • Pre-Race Preparation: Develop a warm-up routine that activates all muscle groups to prevent fatigue and enhance performance across all segments of the race.
Similar Athletes
Bertran López Juan Pablo 2024 Ciudad de Mexico 01:57:04
Go Warren 2021 New York 01:56:21
Gorman John 2022 Birmingham 01:57:15
Schwab Henry 2023 Valencia 01:57:18
Tann Dennis 2023 Melbourne 01:57:01
Gonzalez Lalo 2024 Ciudad de Mexico 01:56:52
Pan Wanxiang 2023 Singapore 01:56:31
Cavallaro Ren 2022 London 01:56:52
Barrett Steve 2023 London 01:56:44
Fellows Simon 2024 Stockholm 01:57:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
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