Cheng Chi Hong Hyrox Result

Dive into this athlete’s performance at 2024 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 1000 similar athletes.

Performance Highlights

HKG HKG Flag Men 30-34 #132005 01:35:21 155th in AG | Top 60.5% 569th | Top 55.1%
-00:35
46:14
Run Total
-00:03
05:47
Avg. Lap
+00:16
05:14
Best Lap
+02:11
42:38
Workout Total
+00:16
05:19
Avg. Workout
-01:33
06:34
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 Cheng Chi Hong'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 Cheng Chi Hong'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 Cheng Chi Hong'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 Cheng Chi Hong'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 06:08. Check the detail of the improvement plan below.

02:02 Potential Improvement 33.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:02 09:14 to 07:12 33.2%
Burpees Broad Jump 01:28 07:28 to 06:00 23.9%
Farmers Carry 01:06 03:26 to 02:20 17.9%
Ski Erg 00:47 05:22 to 04:35 12.8%
Run Total 00:22 46:14 to 45:52 6.0%
Sled Pull 00:15 05:38 to 05:23 4.1%
Rowing 00:08 05:07 to 04:59 2.2%
Sled Push 00:00 02:03 to 02:03 0.0%
Sandbag Lunges 00:00 04:20 to 04:20 0.0%

Splits Time

Cheng Chi Hong Perfect Race
Splits Total Average Total
Running 1 05:23 00:00 04:57 +00:26 00:00 +00:00
Ski Erg 05:22 05:23 04:36 +00:46 04:57 +00:26
Running 2 05:14 10:45 05:24 -00:10 09:33 +01:12
Sled Push 02:03 15:59 03:12 -01:09 14:57 +01:02
Running 3 05:56 18:02 05:51 +00:05 18:09 -00:07
Sled Pull 05:38 23:58 05:32 +00:06 24:00 -00:02
Running 4 05:59 29:36 05:52 +00:07 29:32 +00:04
Burpees Broad Jump 07:28 35:35 06:15 +01:13 35:24 +00:11
Running 5 06:14 43:03 06:06 +00:08 41:39 +01:24
Rowing 05:07 49:17 05:03 +00:04 47:45 +01:32
Running 6 05:51 54:24 05:54 -00:03 52:48 +01:36
Farmers Carry 03:26 01:00:15 02:25 +01:01 58:42 +01:33
Running 7 05:24 01:03:41 05:53 -00:29 01:01:07 +02:34
Sandbag Lunges 04:20 01:09:05 05:51 -01:31 01:07:00 +02:05
Running 8 06:16 01:13:25 06:50 -00:34 01:12:51 +00:34
Wall Balls 09:14 01:19:41 07:33 +01:41 01:19:41 +00:00
Roxzone 06:34 01:35:21 08:07 -01:33 01:35:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Chi Hong Cheng, you crushed it at the 2024 Hong Kong Hyrox event, finishing with an overall time of 01:35:21! That puts you in the top 20% of 2712 athletes—nice work! Your total running time of 46:14 is a whopping 45 seconds faster than the average, highlighting your runner profile. It seems like you're better at running than strength, but we’ll get into that in a bit. Your pacing was a little inconsistent; you started off slower than average in your first run but found your groove in the second. This is a classic case of the “oh-so-tempting donut” syndrome—sometimes we just start off too slow because we're saving energy for the real work. Remember, in Hyrox, it’s all about finding that sweet spot where you’re pushing hard but not blowing up early! 💪

Segments to Improve:

Now, let’s dive into the segments where you can turn weaknesses into strengths. Here are the standout areas that need some love:

  • Wall Balls (00:09:14): Ouch, that’s a bit slower than most! Focus on your squat depth and ensure you’re using your legs to drive the ball up. Try doing sets of 20 with a focus on explosive movement. A good drill is to practice wall balls in intervals: 30 seconds on, 30 seconds rest, for 10 rounds. This will help build both endurance and explosiveness.
  • Burpees Broad Jump (00:07:28): Another area to work on! Practice your burpees with a focus on maintaining a strong core and fluid motion. Incorporate broad jumps into your training—try doing 5 burpees followed by 5 broad jumps for 5 rounds. You want to transition smoothly from the burpee to the jump, so focus on your landing and reloading for the next jump.
  • Farmers Carry (00:03:26): This one took a bit more time than average! To improve, work on your grip strength with dead hangs from a pull-up bar or holding heavy kettlebells. Aim for longer carries with heavier weights during your training sessions—this will mimic the demands of the race and help you develop that strong grip. Don't forget to keep your core tight when carrying; a strong core means less wobble and more speed!
  • Ski Erg (00:05:22): You can gain a lot here! Focus on your technique—keep your back straight, and engage your core throughout the pull. Try interval training on the Ski Erg, alternating between 1-minute sprints and 1-minute recovery. This will build your endurance and power.
  • Sled Pull (00:05:38): This segment could definitely use some work. To improve, practice sled pulls with varying weights. Focus on your form; keep your hips low and drive with your legs. Implement a training routine that includes high-rep sled pulls after a run to simulate race fatigue. This will help you adapt to the overall strain.
Race Strategies:

During your next race, consider these strategies to enhance your performance:

  • Pacing: Start your first run at a pace that feels sustainable instead of saving too much energy. Trust your training and push a little more right from the beginning. Remember, it's a race, not a casual jog in the park! 🎉
  • Transition Time: Your Roxzone time was impressive, but there’s always room for improvement. Set up mock transitions in training to practice moving from one exercise to the next quickly. Keeping your equipment organized and knowing exactly where to go next can save precious seconds!
  • Breathing Techniques: Focus on your breathing during high-intensity segments like the burpees and wall balls. Controlled breathing helps maintain your stamina and keeps you calm under pressure. Inhale through your nose and exhale forcefully through your mouth!
Conclusion:

Chi Hong, you've shown great potential with your performance, and there’s definitely room for growth! Remember, “It's not about having time, it's about making time.” Keep pushing through those tough spots, and soon enough, you’ll be laughing at that wall ball time! Don't forget to snack on those donuts after training, not before. Keep that training consistent, and you’ll be celebrating PRs in no time! Let's gear up for the next race with some fun workouts and killer strategies. You've got this! 💥

Stay strong, and remember, I’m here to help you crush your goals. - The Rox-Coach 🏆

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
Similar Athletes
Therkildsen Jesper 2023 Hamburg 01:35:02
Flynn Ciaran 2024 Brisbane 01:35:45
Duranti Emiliano 2024 Rimini 01:35:07
NicolettiDowd Ryan 2024 Copenhagen 01:35:00
Smith Kevin 2022 Hamburg 01:35:30
Könemann Peter 2022 Hamburg 01:35:44
Fisher Dean 2021 Dallas 01:35:28
Duitman Therry 2022 Amsterdam 01:35:20
Paul Oliver 2024 Hamburg 01:35:22
Moree Daan 2024 Rotterdam 01:35:06

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hong Kong 01:47:08

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download