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
1000 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 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 1000 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 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Ow Gregory'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 Ow Gregory'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 1000 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 Ow Gregory'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 Ow Gregory'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
03:52.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Gregory Ow delivered a strong performance in the 2024 Singapore HYROX race, securing an overall rank of 260 out of 1115 athletes, placing him in the top 23%. Within his age group (45-49), he ranked 21st out of 95, marking him in the top 22%. His overall time was 01:31:13.
Gregory's total running time was 00:46:01, which was 40 seconds slower than the average, suggesting he might benefit from focusing on running efficiency. Despite this, his best running lap was notably strong at 00:05:19. Gregory seems to have a balanced profile with slight proficiency in strength exercises, as indicated by his exceptional performance in segments like the Sled Push and Wall Balls. However, he started the race at a moderate pace, with some of the initial running segments being faster than average, which indicates he might have started close to optimal pacing but decelerated in subsequent laps.
Segments to Improve
Burpees Broad Jump: Gregory was 39 seconds slower than average. To improve:
Drills: Include plyometric exercises like box jumps and tuck jumps to enhance explosive power.
Technique: Focus on maintaining a consistent rhythm and minimizing time on the ground between jumps.
Training Routine: Incorporate burpee ladder drills where the intensity gradually increases to improve endurance under fatigue.
Sled Pull: He was 13 seconds slower than average. To enhance this segment:
Exercises: Incorporate heavy rope pulls and sled drags into workouts to increase pulling power.
Form Correction: Ensure proper foot positioning and a strong grip for better efficiency.
Compromised Running: Practice running drills immediately after sled pulls to simulate race conditions.
Rowing: Gregory was 14 seconds slower than average. To improve:
Technique: Focus on the rowing stroke technique, emphasizing a strong leg drive and smooth recovery.
Drills: Implement interval rowing sessions to build cardiovascular endurance and speed.
Strength Building: Engage in core strengthening exercises to improve stability and power transfer.
Sandbag Lunges: 11 seconds slower than average. To optimize this segment:
Exercises: Include weighted lunges and step-ups to build leg strength and stability.
Form: Focus on maintaining an upright posture and controlled descent.
Endurance: Perform high-repetition lunge circuits to improve muscular endurance.
Race Strategies
Maintain a steady pace throughout the race, particularly in the initial running segments, to avoid early fatigue.
Optimize transitions in the Roxzone by reducing downtime and ensuring smooth shifts between exercises.
Focus on energy conservation during strength exercises to ensure a strong finish in the running segments.
Utilize breathing techniques to enhance oxygen intake and maintain energy levels during high-effort segments.
Regularly practice race simulations to adapt to the physical demands and develop efficient pacing strategies.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men