Dive into this athlete’s performance at 2022 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.
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!
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.
Here’s the full breakdown of Wong James's 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 Wong James hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Wong James’s 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.
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 James'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 06:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:32 | 46:12 to 42:40 | 56.5% |
| Wall Balls | 01:28 | 07:47 to 06:19 | 23.5% |
| Rowing | 00:28 | 05:15 to 04:47 | 7.5% |
| Farmers Carry | 00:25 | 02:32 to 02:07 | 6.7% |
| Sandbag Lunges | 00:12 | 05:13 to 05:01 | 3.2% |
| Sled Pull | 00:07 | 04:56 to 04:49 | 1.9% |
| Ski Erg | 00:03 | 04:29 to 04:26 | 0.8% |
| Sled Push | 00:00 | 02:02 to 02:02 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:05 to 04:05 | 0.0% |
| Wong James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:10 | 00:00 | 04:41 -00:31 | 00:00 +00:00 |
| Ski Erg | 04:29 | 04:10 | 04:29 +00:00 | 04:41 -00:31 |
| Running 2 | 05:37 | 08:39 | 05:03 +00:34 | 09:10 -00:31 |
| Sled Push | 02:02 | 14:16 | 02:59 -00:57 | 14:13 +00:03 |
| Running 3 | 06:33 | 16:18 | 05:30 +01:03 | 17:12 -00:54 |
| Sled Pull | 04:56 | 22:51 | 05:05 -00:09 | 22:42 +00:09 |
| Running 4 | 05:47 | 27:47 | 05:29 +00:18 | 27:47 +00:00 |
| Burpees Broad Jump | 04:05 | 33:34 | 05:32 -01:27 | 33:16 +00:18 |
| Running 5 | 06:15 | 37:39 | 05:41 +00:34 | 38:48 -01:09 |
| Rowing | 05:15 | 43:54 | 04:52 +00:23 | 44:29 -00:35 |
| Running 6 | 06:03 | 49:09 | 05:31 +00:32 | 49:21 -00:12 |
| Farmers Carry | 02:32 | 55:12 | 02:14 +00:18 | 54:52 +00:20 |
| Running 7 | 06:04 | 57:44 | 05:31 +00:33 | 57:06 +00:38 |
| Sandbag Lunges | 05:13 | 01:03:48 | 05:16 -00:03 | 01:02:37 +01:11 |
| Running 8 | 05:43 | 01:09:01 | 06:09 -00:26 | 01:07:53 +01:08 |
| Wall Balls | 07:47 | 01:14:44 | 06:46 +01:01 | 01:14:02 +00:42 |
| Roxzone | 05:21 | 01:27:52 | 07:04 -01:43 | 01:27:52 |
One notable highlight is James' total running time of 00:00:00, which is 42:01 faster than the average for his finish time. This indicates that he has a strong running profile and excels in this aspect of the race. His best running lap time of 00:04:10 further demonstrates his running abilities.
To improve his performance in Running 3, James should focus on increasing his running speed and endurance. He can incorporate interval training and hill sprints into his training routine to build his running capacity. Additionally, he should work on maintaining a consistent pace throughout the race to avoid losing time in this segment.
For Wall Balls, James should focus on improving his technique and efficiency. He can practice wall ball exercises with proper form, ensuring that he uses his legs and hips to generate power and maintain a steady rhythm. Developing upper body strength and shoulder stability will also be beneficial for this segment.
In Running 2, Running 5, Running 7, and Running 6, James should work on maintaining a consistent pace and improving his endurance. Incorporating tempo runs and long-distance running into his training routine will help him build the necessary stamina for these segments.
To improve his performance in Rowing, James should focus on developing his rowing technique and power. He can practice rowing drills to improve his stroke efficiency and work on building his upper body and core strength. Additionally, incorporating interval training on the rowing machine will help improve his speed and endurance in this segment.
In Running 4 and Farmers Carry, James should focus on improving his strength and endurance. Incorporating strength training exercises such as squats, lunges, and deadlifts will help increase his lower body strength, which is important for these segments. Additionally, implementing specific exercises to improve grip strength will be beneficial for Farmers Carry.
He should also ensure proper hydration and fueling throughout the race to maintain energy levels. Incorporating a nutrition plan and practicing fueling strategies during his training will help him optimize his performance during the race.
James should also focus on efficient transitions between segments to minimize time spent in the Roxzone. He can practice quick and smooth transitions during his training sessions to improve his overall race time.
Overall, James Wong has shown strong running abilities and has the potential to improve his performance in the identified segments. By incorporating specific training strategies, drills, and techniques, he can enhance his strengths and address areas of improvement, leading to better performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Vass Tom | 2023 Manchester | 01:27:59 | |
| Davidson Ross | 2023 Sydney | 01:28:07 | |
| Calvin Jay | 2024 Milan | 01:27:27 | |
| Rindi Hardip | 2024 London | 01:27:26 | |
| Wójcik Bartłomiej | 2024 Katowice | 01:27:40 | |
| Norkett Thomas | 2022 London | 01:28:07 | |
| Barris George | 2024 Sydney | 01:28:07 | |
| Krüger Sören | 2023 Hamburg | 01:28:07 | |
| Shiel Daniel | 2024 Manchester | 01:27:32 | |
| Tretheway Daniel | 2024 Hong Kong | 01:27:29 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Taipei | 01:18:16 | |
| 2024 Hong Kong | 01:17:52 | |
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