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
279 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 279 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 279 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Soepono Alghani'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 Soepono Alghani'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 279 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 Soepono Alghani'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 Soepono Alghani'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
12:16.
Check the detail of the improvement plan below.
Based on 279 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Alghani Soepono delivered a commendable performance at the 2024 Singapore Hyrox event, securing an overall rank of 690 out of 1115 athletes. His performance in the running segments was particularly noteworthy, with a total running time of 54:01, which was 5:45 faster than the average, highlighting his strong running ability. His best running lap was an impressive 5:56. However, his performance in strength-oriented exercises lagged, indicating a need for a balanced approach to training. Alghani's pacing strategy was well-calibrated, as evidenced by his consistently faster-than-average running times, reflecting a strong runner profile with potential to improve his strength segments.
Segments to Improve
Wall Balls: Alghani was 4:12 slower than the average. To improve, focus on building shoulder and leg endurance. Include exercises like thrusters, wall ball drills with varying weights, and plyometric exercises to improve explosive power. Ensure proper form, maintaining a deep squat and using the legs to drive the ball upwards.
Sled Pull: Being 2:12 slower than average suggests a need for enhanced upper body strength and endurance. Incorporate exercises such as bent-over rows, deadlifts, and resistance band pulls. Practice sled pulls to improve technique, focusing on maintaining a steady pace and efficient pulling motion.
Farmers Carry: Alghani was 1:40 slower than average, indicating grip strength and core stability are areas for improvement. Include farmer's walks with varying weights, kettlebell swings, and core stability exercises like planks and Russian twists.
Sandbag Lunges: With a time 49 seconds slower, focus on leg strength and balance. Incorporate lunges with increasing weights, Bulgarian split squats, and agility drills to improve balance and coordination.
Ski Erg: Alghani was 35 seconds slower, hinting at a need for better cardiovascular endurance and technique. Practice intervals on the Ski Erg, focusing on maintaining a steady pace and efficient stroke technique. Include cross-training sessions such as swimming or cycling to enhance overall cardiovascular fitness.
Race Strategies
Transition Efficiency: Although Alghani had a faster-than-average Roxzone time, further improvements can be made. Practice quick transitions between exercises in training, simulating race conditions to build familiarity and efficiency.
Pacing Strategy: Continue leveraging the strong running ability to maintain a consistent pace throughout the race. Consider slightly adjusting the pace in the early running segments to conserve energy for strength segments.
Strength Focus: Prioritize strength training sessions in the weeks leading up to the race to balance the strong running capability. This will help maintain energy levels and improve performance in strength-focused exercises.