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 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.
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.
This section showcases the entire Wong Thomas'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 Thomas's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Thomas'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.
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 Thomas'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 05:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 04:10 | 09:24 to 05:14 | 73.1% |
| Sandbag Lunges | 00:35 | 04:49 to 04:14 | 10.2% |
| Farmers Carry | 00:33 | 02:22 to 01:49 | 9.6% |
| Sled Pull | 00:22 | 04:26 to 04:04 | 6.4% |
| Run Total | 00:02 | 38:20 to 38:18 | 0.6% |
| Ski Erg | 00:00 | 04:10 to 04:10 | 0.0% |
| Sled Push | 00:00 | 02:04 to 02:04 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:58 to 03:58 | 0.0% |
| Rowing | 00:00 | 04:25 to 04:25 | 0.0% |
| Wong Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:41 | 00:00 | 04:19 -00:38 | 00:00 +00:00 |
| Ski Erg | 04:10 | 03:41 | 04:20 -00:10 | 04:19 -00:38 |
| Running 2 | 04:42 | 07:51 | 04:37 +00:05 | 08:39 -00:48 |
| Sled Push | 02:04 | 12:33 | 02:40 -00:36 | 13:16 -00:43 |
| Running 3 | 05:07 | 14:37 | 05:00 +00:07 | 15:56 -01:19 |
| Sled Pull | 04:26 | 19:44 | 04:27 -00:01 | 20:56 -01:12 |
| Running 4 | 04:53 | 24:10 | 04:59 -00:06 | 25:23 -01:13 |
| Burpees Broad Jump | 03:58 | 29:03 | 04:39 -00:41 | 30:22 -01:19 |
| Running 5 | 04:58 | 33:01 | 05:07 -00:09 | 35:01 -02:00 |
| Rowing | 04:25 | 37:59 | 04:39 -00:14 | 40:08 -02:09 |
| Running 6 | 04:37 | 42:24 | 05:01 -00:24 | 44:47 -02:23 |
| Farmers Carry | 02:22 | 47:01 | 02:01 +00:21 | 49:48 -02:47 |
| Running 7 | 04:57 | 49:23 | 05:00 -00:03 | 51:49 -02:26 |
| Sandbag Lunges | 04:49 | 54:20 | 04:34 +00:15 | 56:49 -02:29 |
| Running 8 | 05:25 | 59:09 | 05:26 -00:01 | 01:01:23 -02:14 |
| Wall Balls | 09:24 | 01:04:34 | 05:45 +03:39 | 01:06:49 -02:15 |
| Roxzone | 04:33 | 01:18:31 | 05:57 -01:24 | 01:18:31 |
Thomas performed exceptionally well in the running segments, with his total running time being faster than average. This indicates that he has a strong running profile and should continue to focus on his running training to maintain and improve this aspect of his performance. His best running lap was 3 minutes and 41 seconds, which was 30 seconds faster than average.
For Wall Balls, Thomas took 9 minutes and 24 seconds, which was 3 minutes and 36 seconds slower than average. To improve in this segment, he should focus on building strength and endurance in his upper body and core. Specific exercises that can help include:
1. Wall Ball Throws: Practice throwing a medicine ball to a target on the wall, focusing on explosive power and accuracy.
2. Overhead Press: Strengthen the shoulders and arms by performing overhead presses with dumbbells or a barbell.
3. Plank Holds: Build core stability and strength with static plank holds, gradually increasing the duration over time.
To improve his performance in the Farmers Carry segment, where he was 19 seconds slower than average, Thomas should focus on improving his grip strength and overall endurance. Recommended exercises include:
1. Farmer's Carry Holds: Perform carries with heavy dumbbells or kettlebells, focusing on maintaining a strong grip and upright posture.
2. Deadlifts: Strengthen the muscles used in the Farmers Carry by incorporating deadlifts into his training routine.
3. Forearm Exercises: Strengthen the forearms with exercises like wrist curls and reverse curls using dumbbells or a barbell.
In the Sandbag Lunges segment, where Thomas was 18 seconds slower than average, he should focus on improving his lower body strength and stability. Recommended exercises include:
1. Lunges: Perform walking or stationary lunges with or without weights to strengthen the legs and improve stability.
2. Squats: Incorporate squats into his training routine to target the muscles used in the Sandbag Lunges.
3. Single-leg Exercises: Perform single-leg exercises such as step-ups, Bulgarian split squats, or single-leg deadlifts to improve balance and stability.
In conclusion, Thomas Wong had a strong performance in the HYROX race, placing in the top 10% overall and top 18% in his age group. He demonstrated a strong running profile and performed well in most segments. However, there are opportunities for improvement in segments such as Wall Balls, Farmers Carry, and Sandbag Lunges. By implementing specific training strategies, exercises, and form corrections, Thomas can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Romero Omar | 2023 Chicago - North American Open Championship | 01:18:39 | |
| Loughrey Brendan | 2023 Birmingham | 01:18:11 | |
| Sachs Friedrich | 2019 Hamburg | 01:18:57 | |
| Issa Julian | 2024 Sports Direct HYROX London | 01:18:45 | |
| Mcmillan Scott | 2023 London | 01:18:42 | |
| Leprohon Arnaud | 2024 Paris | 01:18:54 | |
| Daran Fabien | 2024 Stuttgart | 01:18:33 | |
| ORourke James | 2024 Dublin | 01:18:52 | |
| Hewitt Kieron | 2024 Melbourne | 01:18:40 | |
| Briguglio Flavio | 2024 Rimini | 01:18:34 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Taipei | 01:16:58 | |
| 2023 Hong Kong | 01:17:31 | |
| 2023 Hong Kong | 01:19:21 | |
| 2024 Hong Kong | 01:11:04 | |
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