Wong Hiu Kwong 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 1000 similar athletes.

Performance Highlights

HKG HKG Flag Men 35-39 #140008 01:30:27 31st in AG | Top 47.0% 143rd | Top 44.0%
+02:53
47:30
Run Total
+00:22
05:56
Avg. Lap
-00:52
03:53
Best Lap
-03:25
34:58
Workout Total
-00:25
04:22
Avg. Workout
+00:34
08:02
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 Hiu Kwong'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 Hiu Kwong'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 Hiu Kwong'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 Hiu Kwong'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 04:19. Check the detail of the improvement plan below.

03:36 Potential Improvement 83.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:36 47:30 to 43:54 83.4%
Farmers Carry 00:37 02:49 to 02:12 14.3%
Rowing 00:06 04:58 to 04:52 2.3%
Ski Erg 00:00 04:27 to 04:27 0.0%
Sled Push 00:00 02:32 to 02:32 0.0%
Sled Pull 00:00 04:30 to 04:30 0.0%
Burpees Broad Jump 00:00 05:16 to 05:16 0.0%
Sandbag Lunges 00:00 05:13 to 05:13 0.0%
Wall Balls 00:00 05:13 to 05:13 0.0%

Splits Time

Wong Hiu Kwong Perfect Race
Splits Total Average Total
Running 1 03:53 00:00 04:45 -00:52 00:00 +00:00
Ski Erg 04:27 03:53 04:31 -00:04 04:45 -00:52
Running 2 05:11 08:20 05:10 +00:01 09:16 -00:56
Sled Push 02:32 13:31 03:04 -00:32 14:26 -00:55
Running 3 05:48 16:03 05:38 +00:10 17:30 -01:27
Sled Pull 04:30 21:51 05:16 -00:46 23:08 -01:17
Running 4 06:06 26:21 05:37 +00:29 28:24 -02:03
Burpees Broad Jump 05:16 32:27 05:48 -00:32 34:01 -01:34
Running 5 06:35 37:43 05:49 +00:46 39:49 -02:06
Rowing 04:58 44:18 04:56 +00:02 45:38 -01:20
Running 6 06:24 49:16 05:39 +00:45 50:34 -01:18
Farmers Carry 02:49 55:40 02:18 +00:31 56:13 -00:33
Running 7 06:01 58:29 05:38 +00:23 58:31 -00:02
Sandbag Lunges 05:13 01:04:30 05:30 -00:17 01:04:09 +00:21
Running 8 07:35 01:09:43 06:20 +01:15 01:09:39 +00:04
Wall Balls 05:13 01:17:18 07:00 -01:47 01:15:59 +01:19
Roxzone 08:02 01:30:27 07:28 +00:34 01:30:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Hiu Kwong Wong performed well in the HYROX race in Hong Kong, finishing with an overall time of 01:30:27 and achieving an overall rank of 143 out of 440 athletes (top 32%). In his age group (35-39), he ranked 31 out of 86 athletes (top 36%). His best lap was 00:03:53.

In terms of pacing, it is evident that Hiu Kwong Wong started the race strongly, with faster times in the first part of the race (Running 1, Ski Erg, Running 2, Sled Push, Running 3, Sled Pull, Running 4, Burpees Broad Jump). However, he experienced a drop in performance in the second part of the race (Running 5, Rowing, Running 6, Farmers Carry, Running 7, Sandbag Lunges, Running 8, Wall Balls). This suggests that he may have started too fast and should consider pacing himself more effectively in future races.

In terms of his profile, Hiu Kwong Wong's total running time of 00:47:30 was 04:13 slower than average. This indicates that he may benefit from focusing on improving his running performance and endurance. Additionally, his Roxzone time of 00:08:02 was 00:38 slower than average, suggesting that he could work on reducing his transition time between exercise zones.

Segments to Improve


Based on the analysis of Hiu Kwong Wong's splits, the segments where he lost the most time were Run Total, Running 8, Running 5, Running 6, Roxzone, Farmers Carry, Running 4, and Running 7.

To improve his performance in these segments, Hiu Kwong Wong can incorporate the following training strategies and techniques:

1. Run Total:
Hiu Kwong Wong should focus on improving his overall running fitness to reduce his total running time. This can be achieved through a combination of endurance runs, interval training, and hill sprints. He should gradually increase his mileage and incorporate speed work to enhance his running speed and efficiency.

2. Running 8, Running 5, Running 6, and Running 7:
Hiu Kwong Wong should work on maintaining a consistent pace throughout the race. He can practice negative splitting, where he starts at a slightly slower pace and gradually increases his speed as the race progresses. This will help him avoid fatigue and maintain a steady performance in the later stages of the race.

3. Roxzone:
To improve transition times, Hiu Kwong Wong should practice efficient and quick movements between exercise zones. He can focus on improving his agility, coordination, and speed through drills such as ladder drills, cone drills, and shuttle runs. Additionally, he should work on mental preparation and visualization techniques to minimize any hesitations during transitions.

4. Farmers Carry:
Hiu Kwong Wong should specifically train for the Farmers Carry segment to improve his performance. He can incorporate exercises such as deadlifts, farmer's walks, and grip strength training to enhance his strength and endurance in carrying heavy weights. Additionally, he should focus on maintaining proper form and posture during the Farmers Carry to minimize energy expenditure and maximize efficiency.

Strategies


To improve his performance during the race, Hiu Kwong Wong can implement the following strategies:

1. Pacing:
Hiu Kwong Wong should start the race at a slightly slower pace to conserve energy for the later stages. By pacing himself effectively, he can maintain a steady performance and avoid fatigue.

2. Hydration and Nutrition:
Proper hydration and nutrition are crucial for optimal performance. Hiu Kwong Wong should ensure he is well-hydrated before the race and consume a balanced meal or snack with carbohydrates and protein to fuel his body.

3. Mental Preparation:
Hiu Kwong Wong should mentally prepare himself for the race by visualizing each segment and mentally rehearsing his race strategies. He should focus on maintaining a positive mindset and staying motivated throughout the race.

4. Train Specific Segments:
Hiu Kwong Wong should incorporate specific training sessions targeting the segments where he lost the most time. This will allow him to improve his weaknesses and enhance his overall performance.

By implementing these strategies and focusing on targeted training for specific segments, Hiu Kwong Wong can work towards improving his performance in future HYROX races.

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
Fredrich Jörn 2019 Hannover 01:30:14
Willett Henry 2024 Washington - North American Championships 01:30:36
Campos Alex 2021 Chicago 01:30:02
Wales Peter 2024 Hamburg 01:30:23
Guillen Juan 2024 New York 01:30:08
Elschot Niels 2021 Amsterdam 01:30:34
Suarez Emmanuel 2024 Mexico City 01:29:57
Watt Andy 2022 Birmingham 01:30:40
Francis Franky 2024 Amsterdam 01:30:56
Falk Eike 2022 Hamburg 01:30:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Hong Kong 01:47:56
2024 Taipei 01:34:19

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