Season 22/23 2023 Hong Kong (496) HYROX (440) Men (325) Wong Clinton

Wong Clinton Hyrox Result

Dive into this athlete’s performance at 2023 Hong Kong 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 283 similar athletes.

Performance Highlights

HKG HKG Flag Men 30-34 #135018 02:03:22 87th in AG | Top 91.6% 297th | Top 91.4%
+12:18
01:12:18
Run Total
+01:34
09:02
Avg. Lap
+00:56
06:46
Best Lap
-09:03
42:57
Workout Total
-01:08
05:22
Avg. Workout
-03:18
08:13
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 283 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 283 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Wong Clinton'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 Clinton'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 283 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 Clinton'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 Clinton'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 18:03. Check the detail of the improvement plan below.

16:45 Potential Improvement 92.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 16:45 01:12:18 to 55:33 92.8%
Sled Pull 00:42 07:52 to 07:10 3.9%
Ski Erg 00:18 05:17 to 04:59 1.7%
Farmers Carry 00:11 03:15 to 03:04 1.0%
Rowing 00:07 05:38 to 05:31 0.6%
Sled Push 00:00 02:52 to 02:52 0.0%
Burpees Broad Jump 00:00 05:20 to 05:20 0.0%
Sandbag Lunges 00:00 06:26 to 06:26 0.0%
Wall Balls 00:00 06:17 to 06:17 0.0%

Splits Time

Wong Clinton Perfect Race
Splits Total Average Total
Running 1 06:46 00:00 05:52 +00:54 00:00 +00:00
Ski Erg 05:17 06:46 04:56 +00:21 05:52 +00:54
Running 2 08:44 12:03 06:35 +02:09 10:48 +01:15
Sled Push 02:52 20:47 04:06 -01:14 17:23 +03:24
Running 3 09:07 23:39 07:27 +01:40 21:29 +02:10
Sled Pull 07:52 32:46 07:16 +00:36 28:56 +03:50
Running 4 09:31 40:38 07:23 +02:08 36:12 +04:26
Burpees Broad Jump 05:20 50:09 08:38 -03:18 43:35 +06:34
Running 5 09:27 55:29 07:46 +01:41 52:13 +03:16
Rowing 05:38 01:04:56 05:36 +00:02 59:59 +04:57
Running 6 09:20 01:10:34 07:30 +01:50 01:05:35 +04:59
Farmers Carry 03:15 01:19:54 03:00 +00:15 01:13:05 +06:49
Running 7 09:29 01:23:09 07:39 +01:50 01:16:05 +07:04
Sandbag Lunges 06:26 01:32:38 08:04 -01:38 01:23:44 +08:54
Running 8 09:58 01:39:04 09:39 +00:19 01:31:48 +07:16
Wall Balls 06:17 01:49:02 10:24 -04:07 01:41:27 +07:35
Roxzone 08:13 02:03:22 11:31 -03:18 02:03:22
Based on 283 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Clinton Wong performed well in the HYROX race in Hong Kong, finishing with an overall rank of 297 out of 440 athletes, placing him in the top 67% of participants. In his age group (30-34), he ranked 87 out of 127 athletes, placing him in the top 68%. His overall time was 02:03:22, with a total running time of 01:12:18, which was 16:43 slower than the average.

Clinton's best running lap was 00:06:46, which indicates that he has the potential to perform well in running segments. However, his splits analysis reveals that he struggled in certain running segments, particularly Running 2, Running 4, Running 6, Running 7, Running 5, and Running 3. His time in these segments was slower than the average, suggesting a need for improvement in running endurance and speed.

Segments to Improve


1. Running 2:
Clinton's time of 00:08:44 in this segment was 02:17 slower than the average. To improve his performance in this segment, he should focus on increasing his running endurance and speed. He can incorporate interval training, such as sprint intervals and hill repeats, into his training routine. Additionally, adding strength training exercises like squats and lunges can help improve his leg strength and power.

2. Running 4:
Clinton's time of 00:09:31 in this segment was 02:11 slower than the average. Similar to Running 2, he should work on improving his running endurance and speed. Incorporating tempo runs and fartlek training can help him increase his pace and endurance. Additionally, including exercises like box jumps and plyometric exercises can enhance his explosive power and running efficiency.

3. Running 6:
Clinton's time of 00:09:20 in this segment was 01:56 slower than the average. To improve his performance in this segment, he should focus on building his running endurance and speed. Long-distance runs, hill training, and interval training can help improve his endurance and increase his running speed. Incorporating exercises like deadlifts and kettlebell swings can also improve his lower body strength and power.

4. Running 7:
Clinton's time of 00:09:29 in this segment was 01:50 slower than the average. To improve his performance in this segment, he should continue to work on his running endurance and speed. Incorporating tempo runs, interval training, and hill repeats can help him increase his pace and endurance. Adding exercises like lunges and step-ups can enhance his leg strength and stability.

5. Running 5:
Clinton's time of 00:09:27 in this segment was 01:48 slower than the average. To improve his performance in this segment, he should focus on increasing his running endurance and speed. Incorporating interval training, such as fartlek runs and tempo runs, can help improve his pace and endurance. Additionally, incorporating exercises like squats and Bulgarian split squats can enhance his leg strength and power.

6. Running 3:
Clinton's time of 00:09:07 in this segment was 01:42 slower than the average. To improve his performance in this segment, he should focus on building his running endurance and speed. Incorporating long-distance runs, hill training, and interval training can help improve his endurance and increase his running speed. Including exercises like lunges and calf raises can also enhance his lower body strength and stability.

7. Best Lap:
Clinton's best running lap time of 00:06:46 indicates that he has the potential to perform well in running segments. To further enhance his performance, he should focus on maintaining consistent pacing throughout the race. Incorporating interval training, such as tempo runs and hill repeats, can help him improve his overall speed and endurance.

8. Running 1:
Clinton's time of 00:06:46 in this segment was 01:17 slower than the average. To improve his performance in this segment, he should focus on increasing his running speed and endurance. Incorporating interval training, such as sprint intervals and hill repeats, can help improve his pace and endurance. Additionally, including exercises like lunges and step-ups can enhance his leg strength and stability.

9. Running 8:
Clinton's time of 00:09:58 in this segment was 00:36 slower than the average. To improve his performance in this segment, he should focus on building his running endurance and speed. Incorporating long-distance runs, hill training, and interval training can help improve his endurance and increase his running speed. Including exercises like squats and deadlifts can also enhance his lower body strength and power.

10. Ski Erg: Clinton's time of 00:05:17 in this segment was 00:25 slower than the average. To improve his performance in this segment, he should focus on improving his cardiovascular endurance and muscle strength. Incorporating exercises like rowing, cycling, and stair climbing can help improve his overall cardiovascular fitness. Additionally, including exercises like squats and lunges can enhance his leg strength and power.

Strategies


To improve overall performance in future races, Clinton should consider implementing the following strategies:

1. Pace Management:
Clinton should focus on maintaining a consistent pace throughout the race to avoid burning out early. This can be achieved through proper pacing during training runs and by incorporating interval training to improve speed and endurance.

2. Transition Efficiency:
Clinton should work on improving his transition time in the roxzone. By practicing quick and efficient transitions during training, he can save valuable time during the race.

3. Strength Training:
Incorporating strength training exercises such as squats, lunges, deadlifts, and plyometrics can help improve Clinton's overall strength, power, and running efficiency.

4. Interval Training:
Including interval training sessions, such as sprint intervals and hill repeats, can help improve Clinton's speed, endurance, and overall performance in running segments.

5. Endurance Training:
Incorporating long-distance runs, hill training, and tempo runs can help improve Clinton's running endurance and ability to maintain a steady pace throughout the race.

6. Cross-Training:
Engaging in cross-training activities such as rowing, cycling, and stair climbing can help improve Clinton's overall cardiovascular fitness and complement his running performance.

By implementing these strategies and focusing on the identified areas of improvement, Clinton Wong can enhance his performance in future HYROX races and achieve better results.

Similar Athletes
Feith Jürgen 2024 Frankfurt 02:03:37
German Asaf 2023 Chicago 02:03:49
Samnani Murad 2024 Dallas 02:03:18
Monesi Antonio 2024 Houston 02:03:07
Bradford Richard 2024 Glasgow 02:02:57
Rubi Benedikt 2024 Hamburg 02:03:13
Butt David 2023 Birmingham 02:03:14
Timoneda Agraz Alejandro 2022 Madrid 02:03:00
Leary Rowan 2024 Sports Direct HYROX London 02:02:55
Lumma Maik 2018 Hamburg 02:03:29

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