Season 24/25 2024 Sydney (1237) HYROX (1058) Men (695) Wong Derrick

Wong Derrick Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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.

Performance Highlights

AUS AUS Flag Men 30-34 #94002 01:24:33 97th in AG | Top 65.5% 388th | Top 55.8%
+00:51
43:08
Run Total
+00:07
05:24
Avg. Lap
+00:22
04:52
Best Lap
+00:25
36:01
Workout Total
+00:03
04:30
Avg. Workout
-01:13
05:28
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 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 Wong Derrick'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 Wong Derrick'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 Wong Derrick'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 Wong Derrick'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 04:33. Check the detail of the improvement plan below.

01:49 Potential Improvement 39.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:49 43:08 to 41:19 39.9%
Wall Balls 01:16 07:14 to 05:58 27.8%
Sled Pull 00:37 05:12 to 04:35 13.6%
Burpees Broad Jump 00:21 05:16 to 04:55 7.7%
Farmers Carry 00:16 02:17 to 02:01 5.9%
Sandbag Lunges 00:14 05:00 to 04:46 5.1%
Ski Erg 00:00 04:10 to 04:10 0.0%
Sled Push 00:00 02:17 to 02:17 0.0%
Rowing 00:00 04:35 to 04:35 0.0%

Splits Time

Wong Derrick Perfect Race
Splits Total Average Total
Running 1 03:40 00:00 04:34 -00:54 00:00 +00:00
Ski Erg 04:10 03:40 04:25 -00:15 04:34 -00:54
Running 2 04:52 07:50 04:54 -00:02 08:59 -01:09
Sled Push 02:17 12:42 02:51 -00:34 13:53 -01:11
Running 3 05:22 14:59 05:21 +00:01 16:44 -01:45
Sled Pull 05:12 20:21 04:50 +00:22 22:05 -01:44
Running 4 05:28 25:33 05:20 +00:08 26:55 -01:22
Burpees Broad Jump 05:16 31:01 05:13 +00:03 32:15 -01:14
Running 5 05:34 36:17 05:30 +00:04 37:28 -01:11
Rowing 04:35 41:51 04:47 -00:12 42:58 -01:07
Running 6 05:41 46:26 05:21 +00:20 47:45 -01:19
Farmers Carry 02:17 52:07 02:08 +00:09 53:06 -00:59
Running 7 05:48 54:24 05:20 +00:28 55:14 -00:50
Sandbag Lunges 05:00 01:00:12 05:00 +00:00 01:00:34 -00:22
Running 8 06:47 01:05:12 05:56 +00:51 01:05:34 -00:22
Wall Balls 07:14 01:11:59 06:22 +00:52 01:11:30 +00:29
Roxzone 05:28 01:24:33 06:41 -01:13 01:24:33
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Derrick Wong delivered a commendable performance at the 2024 Sydney HYROX event, securing an overall rank within the top 36% of his competitors. His performance was notably strong in the early stages, especially in the initial running segments and Ski Erg. However, his overall running time was slightly slower than the average, indicating potential improvements in endurance. Derrick's performance suggests a hybrid profile, with strengths in both running and strength-based events, but with room for enhancement in specific segments, particularly those requiring sustained strength endurance.

Segments to Improve

  • Sled Pull: Derrick lost time in the Sled Pull, finishing 00:23 slower than average. To improve:
    • Drills: Incorporate weighted sled pulls and rope pulls into workouts, focusing on maintaining a steady pace over longer distances.
    • Technique: Practice proper hand-over-hand pulling technique, ensuring strong grip and core stability.
  • Burpees Broad Jump: He was 00:09 slower than average. To enhance performance:
    • Exercises: Include plyometric exercises like box jumps and burpee variations to improve explosive power.
    • Form Corrections: Focus on efficient transitions from the ground to jump, minimizing rest time between jumps.
  • Wall Balls: Finished 00:54 slower than average. To improve:
    • Drills: Perform wall ball shots with a focus on rhythm and endurance, increasing the number of reps per set over time.
    • Technique: Emphasize proper squat form and consistent release point to enhance accuracy and stamina.
  • Running Segments (Post-Strength Exercises): Running times slowed considerably in the later stages. To improve:
    • Compromised Running: Train in compromised running scenarios by running immediately after strength exercises to adapt to fatigue.
    • Endurance Building: Integrate interval and tempo runs to boost aerobic capacity and recovery speed.

Race Strategies

  • Pacing Strategy: Start with a controlled pace in initial running segments to conserve energy for later stages. Focus on maintaining a steady pace throughout, especially after strength exercises.
  • Transition Efficiency: Work on reducing transition times in the Roxzone by practicing efficient gear changes and minimizing rest periods. This can be achieved through targeted transition drills.
  • Strength-Endurance Balance: Incorporate workouts that combine running and strength elements to build a more balanced endurance profile, allowing Derrick to maintain speed and power throughout the event.
Similar Athletes
Blahák David 2024 Milan 01:24:34
Heermann Tim 2023 Frankfurt 01:24:37
Shaw Dan 2023 London 01:24:42
Reece Ali 2023 Dublin 01:24:40
Llamazares González David 2023 Madrid 01:24:41
Wunderlich Carsten 2024 Singapore National Stadium 01:24:04
Guerra Mitch 2024 Houston 01:24:22
Livingstone Johnie 2024 Glasgow 01:24:10
El Hajjami Abdel 2024 Bordeaux 01:24:30
Fearn Gordon 2022 London 01:24:07

Measure Your Performance Against Top Athletes

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