Dive into this athlete’s performance at 2024 Singapore 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 602 similar athletes.
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.
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.
This section showcases the entire Ong Jason'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 Ong Jason's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Ong Jason'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.
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 Ong Jason'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 07:59. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:22 | 58:53 to 52:31 | 79.7% |
| Rowing | 00:33 | 05:55 to 05:22 | 6.9% |
| Ski Erg | 00:32 | 05:24 to 04:52 | 6.7% |
| Sled Pull | 00:26 | 07:04 to 06:38 | 5.4% |
| Farmers Carry | 00:06 | 02:57 to 02:51 | 1.3% |
| Sled Push | 00:00 | 02:54 to 02:54 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:22 to 06:22 | 0.0% |
| Sandbag Lunges | 00:00 | 05:30 to 05:30 | 0.0% |
| Wall Balls | 00:00 | 08:43 to 08:43 | 0.0% |
| Ong Jason | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:05 | 00:00 | 05:25 -00:20 | 00:00 +00:00 |
| Ski Erg | 05:24 | 05:05 | 04:50 +00:34 | 05:25 -00:20 |
| Running 2 | 05:51 | 10:29 | 06:07 -00:16 | 10:15 +00:14 |
| Sled Push | 02:54 | 16:20 | 03:54 -01:00 | 16:22 -00:02 |
| Running 3 | 06:03 | 19:14 | 06:54 -00:51 | 20:16 -01:02 |
| Sled Pull | 07:04 | 25:17 | 06:44 +00:20 | 27:10 -01:53 |
| Running 4 | 06:29 | 32:21 | 06:51 -00:22 | 33:54 -01:33 |
| Burpees Broad Jump | 06:22 | 38:50 | 07:46 -01:24 | 40:45 -01:55 |
| Running 5 | 07:09 | 45:12 | 07:14 -00:05 | 48:31 -03:19 |
| Rowing | 05:55 | 52:21 | 05:25 +00:30 | 55:45 -03:24 |
| Running 6 | 06:14 | 58:16 | 06:58 -00:44 | 01:01:10 -02:54 |
| Farmers Carry | 02:57 | 01:04:30 | 02:45 +00:12 | 01:08:08 -03:38 |
| Running 7 | 06:05 | 01:07:27 | 06:58 -00:53 | 01:10:53 -03:26 |
| Sandbag Lunges | 05:30 | 01:13:32 | 07:15 -01:45 | 01:17:51 -04:19 |
| Running 8 | 16:00 | 01:19:02 | 08:35 +07:25 | 01:25:06 -06:04 |
| Wall Balls | 08:43 | 01:35:02 | 09:30 -00:47 | 01:33:41 +01:21 |
| Roxzone | 09:48 | 01:53:26 | 10:15 -00:27 | 01:53:26 |
Jason Ong's performance in the 2024 Singapore Hyrox event places him in the top 53% overall and top 54% in his age group. His overall time was 01:53:26. Notably, Jason demonstrated a mixed profile, with a strong inclination towards strength-based activities. Despite a slower total running time of 00:58:53, which is 03:26 slower than the average, Jason excelled in strength segments like the Sled Push and Sandbag Lunges, indicating a strength-oriented profile with room for improvement in running efficiency. His pacing shows a tendency to start strong on the initial runs but significantly slow down by Running 8.
As Jason's running is slower than the average, it's crucial to focus on enhancing his aerobic capacity and running economy. Consider incorporating interval training, hill sprints, and tempo runs into his routine to build speed and endurance. Drills such as high knees and butt kicks can improve running form and efficiency.
Improving sled pull performance can be achieved by working on pulling strength and technique. Exercises like weighted sled drags, bent-over rows, and deadlifts can enhance the necessary muscle groups. Focus on a strong stance and efficient arm and leg coordination during the pull.
To reduce transition times, Jason should practice quick transitions between different exercises. Drills that simulate race conditions, such as circuit training with quick shifts between exercises, can build efficiency. Mental preparation and planning for each transition can also save valuable seconds.
Improving wall ball performance involves enhancing lower body power and upper body endurance. Squat-to-press exercises, med ball slams, and plyometric drills can help. Focus on maintaining proper squat form and a consistent rhythm during wall balls.
For both Ski Erg and Rowing, improving cardiovascular fitness and technique is essential. Engage in low-intensity steady-state (LISS) cardio sessions to build endurance. Technique drills, such as focusing on stroke rate and power application, can lead to more efficient performance.
To improve this segment, Jason should work on grip strength and core stability. Exercises like farmer's walks with varied grip implements, planks, and core rotations can be beneficial. Ensuring proper posture and even weight distribution will enhance performance.
| Similar Athletes | |||
|---|---|---|---|
| Jansen Ralf | 2023 Maastricht European Championships | 01:53:32 | |
| Radlbauer Franz | 2019 Wien | 01:53:51 | |
| Farooqui Tariq | 2022 London | 01:53:53 | |
| Agushi Travis | 2024 Melbourne | 01:53:18 | |
| Boscolo Ivan | 2024 Milan | 01:53:20 | |
| Pires Carlos | 2024 Madrid | 01:53:23 | |
| Lodeizen Joris | 2023 Amsterdam | 01:53:04 | |
| Ludovic Monpierre Ludovic | 2023 Paris | 01:53:01 | |
| Harold Renji | 2024 Melbourne | 01:53:13 | |
| Humphris Samuel | 2024 Birmingham | 01:52:59 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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