Melissa Teo, Ghalib Jennings Hyrox Result

Dive into this athlete’s performance at 2023 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.

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Performance Highlights

SIN Flag Melissa Teo SIN Flag Ghalib Jennings Mixed 16-29 #143005 01:33:35 18th in AG | Top 33.3% 66th | Top 33.5%
+02:33
55:22
Run Total
+00:19
06:55
Avg. Lap
-00:22
05:23
Best Lap
-04:03
28:03
Workout Total
-00:30
03:30
Avg. Workout
+01:34
10:15
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 Doubles Mixed

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

Percentile based on all the athletes who competed in Hyrox Doubles Mixed

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 his 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 performance we identified a possible improvement of 04:28. Check the detail of the improvement plan below.

03:50 Potential Improvement 85.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Splits Potential Improvement Focus During Training
Run Total 03:50 (From 55:22 to 51:32) 85.8%
Farmers Carry 00:31 (From 02:32 to 02:01) 11.6%
Rowing 00:07 (From 05:07 to 05:00) 2.6%
Ski Erg 00:00 (From 04:17 to 04:17) 0.0%
Sled Push 00:00 (From 02:16 to 02:16) 0.0%
Sled Pull 00:00 (From 03:49 to 03:49) 0.0%
BBJ 00:00 (From 02:37 to 02:37) 0.0%
Sandbag Lunges 00:00 (From 03:13 to 03:13) 0.0%
Wall Balls 00:00 (From 04:12 to 04:12) 0.0%

Splits Time

Melissa Teo, Ghalib Jennings Perfect Race
Splits Total Average Total
Running 1 05:23 00:00 05:56 -00:33 00:00 +00:00
Ski Erg 04:17 05:23 04:27 -00:10 05:56 -00:33
Running 2 05:51 09:40 06:15 -00:24 10:23 -00:43
Sled Push 02:16 15:31 02:22 -00:06 16:38 -01:07
Running 3 06:20 17:47 06:34 -00:14 19:00 -01:13
Sled Pull 03:49 24:07 04:38 -00:49 25:34 -01:27
Running 4 06:29 27:56 06:37 -00:08 30:12 -02:16
Burpees Broad Jump 02:37 34:25 04:01 -01:24 36:49 -02:24
Running 5 07:01 37:02 06:48 +00:13 40:50 -03:48
Rowing 05:07 44:03 04:59 +00:08 47:38 -03:35
Running 6 10:09 49:10 06:43 +03:26 52:37 -03:27
Farmers Carry 02:32 59:19 01:58 +00:34 59:20 -00:01
Running 7 06:50 01:01:51 06:44 +00:06 01:01:18 +00:33
Sandbag Lunges 03:13 01:08:41 04:40 -01:27 01:08:02 +00:39
Running 8 07:23 01:11:54 07:11 +00:12 01:12:42 -00:48
Wall Balls 04:12 01:19:17 05:01 -00:49 01:19:53 -00:36
Roxzone 10:15 01:33:35 08:41 +01:34 01:33:35
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Teo Melissa and Jennings Ghalib, you both crushed it at the 2023 Singapore Hyrox competition! Finishing in the top 33% overall and in your age group is no small feat. Your overall time of 01:33:35 shows strong potential, especially when you consider how competitive this event is. Your pacing in the beginning was impressive, particularly with your first running segment being 00:05:23, which was faster than average. However, it seems like you may have shot out of the cannon a bit too fast—like a kid on a sugar rush at a birthday party—leading to some slower segments later in the race, particularly in Running 6 and Farmers Carry. With a total running time of 00:55:22, which is 02:30 slower than average, this indicates that you might lean more towards a strength profile than a pure runner profile. This is a great insight, as it shows where you can focus your training efforts to truly maximize your performance. Remember, Hyrox is about being a hybrid athlete; you have to be strong enough to push the sled and fast enough to run between the stations. Keep that in mind as we dive into some areas for improvement!

Segments to Improve:

1. Running 6 (00:10:09) - This segment was a major slowdown for you, and it cost you precious time. It’s crucial to understand that after a taxing workout, maintaining your running pace can become difficult. Here’s how to tackle this:

  • Interval Training: Incorporate high-intensity interval training (HIIT) into your routine. For example, alternate between 1 minute of sprinting and 2 minutes of jogging for 20-30 minutes. This builds both speed and endurance.
  • Brick Workouts: After a workout, do a short run. For example, perform your strength training (like sled pushes or pulls) and then transition immediately into a 10-minute run at a moderate pace. This mimics the fatigue you’ll experience in the race.
  • Long Runs: Include longer runs in your weekly training, gradually increasing your distance. Aim for at least one long run of 10-12 km per week, focusing on maintaining a steady pace.

2. Farmers Carry (00:02:32) - This segment was also slower than average. Farmers carries are about grip strength and overall body control. Here’s how to improve:

  • Farmers Walks: Include specific farmers walks in your training. Use heavy kettlebells or dumbbells and walk for distance or time. Focus on maintaining a strong, upright posture.
  • Grip Strength Drills: Incorporate exercises like plate pinches, dead hangs, and towel pull-ups into your routine. A stronger grip will translate into better performance in the carry.
  • Core Work: Since your core plays a crucial role during carries, add exercises like planks, Russian twists, and hanging leg raises to your training.

3. Roxzone (00:10:15) - Transition time is often overlooked but can make a huge difference in your overall time. Here’s how to optimize:

  • Practice Transitions: During training, simulate the race environment. Practice moving quickly from one station to another, focusing on efficiency and minimizing downtime.
  • Fitness Conditioning: Improve your overall fitness to reduce fatigue during transitions. Include circuit training that combines strength and endurance to keep your heart rate up while improving your strength.
  • Mindset Training: Work on your mental game. When you approach transitions, visualize them as an integral part of the race rather than a break. This mental shift can make a significant difference!
Race Strategies:
  • Pacing: Start strong but controlled. Aim to maintain a pace that feels sustainable, particularly in the first half of the competition. You don’t want to burn out before reaching the later stages.
  • Fluidity in Transitions: Treat transitions as part of the race, not as breaks. Use the time between exercises to mentally prepare for the next segment.
  • Strategic Resting: In exercises like the Farmers Carry, know when to push and when to conserve energy. Short, strategic rests can help you maintain a higher intensity overall.
Conclusion:

Teo and Jennings, remember: “Suffering is the true test of your character.” Every drop of sweat is a step closer to your goals. You’ve shown you have the speed and the strength; now it’s time to fine-tune those segments that held you back. Embrace the grind, because every workout is an opportunity to improve. And, hey, if it doesn’t challenge you, it won’t change you! Keep pushing your limits, and let’s turn those weaknesses into strengths. You’ve got this! 💪💥🏆 The Rox-Coach believes in you!

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