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.
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 Chan Justin'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 Chan Justin'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 Chan Justin'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 Chan Justin'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
05:18.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Hey Justin! First off, let’s give a big shoutout to you for finishing 8th in your age group and placing in the top 14% overall out of 2712 athletes! That's some solid work right there! 💪 Your overall time of 01:27:45 is impressive, especially considering your total running time of 00:40:39, which is 03:04 faster than the average. This shows you’ve got a runner’s edge, and it’s clear you can keep a solid pace without losing steam.
Looking at your splits, it seems like you started strong with Running 1, but then there was a bit of a pacing issue in the later runs. You might have gone out a little too fast or just didn’t maintain that momentum as much as you could have. Remember, it’s a marathon, not a sprint—or in our case, a Hyrox, not a “Hyro-sprint”! Your performance indicates a better running profile, but there’s room for improvement in strength segments, especially the sled pull and wall balls. Let’s dig into those areas and turn them into strengths!
Segments to Improve
Here are the segments where you can really amp up your performance:
Wall Balls: You clocked in at 00:08:04, which was 01:19 slower than average. This is a common struggle for many, but we can turn this around! Focus on your technique to ensure you’re using your legs to propel the ball, rather than just your arms. Try these drills:
Wall Ball Throws: Increase the volume. Aim for sets of 20-30 reps to build endurance. Focus on the squat position and explosive upward motion.
Squat to Press: Use a light medicine ball or kettlebell to mimic the wall ball movement without the wall. This will help strengthen the shoulders and core.
Sled Pull: At 00:06:21, you were 01:19 slower than average. This segment can really drain your energy if not executed well. Focus on your form—keep your back straight and pull from your hips. Here are a few drills to sharpen this skill:
Resistance Band Pulls: Attach a band to a sturdy object and practice pulling. This builds strength and mimics the sled pull motion.
Weighted Lunges: These will build leg strength, which is crucial for a powerful sled pull.
Farmers Carry: Coming in at 00:03:07, you were 00:53 slower than average. You want to carry those weights like you’re a superhero, not like you're carrying your grocery bags! Focus on grip strength and core stability:
Farmer's Walks: Practice carrying heavy weights over short distances. This will help with grip and overall strength.
Plate Pinches: Hold weight plates together with your fingers for as long as possible. This builds grip strength which is crucial for the Farmers Carry.
Sandbag Lunges: With a time of 00:05:20, you were 00:04 slower than average. Focus on maintaining an upright posture and engaging your core. Here are some drills:
Weighted Lunges: Just like with the farmers carry, weighted lunges will help build strength in the legs.
Box Step-Ups: Use a box or bench to step up while holding weights. This mimics the lunge motion and builds strength.
Roxzone: Spending 00:06:40 in transition time is something you can work on. This is where you can gain significant time! Try practicing quick transitions in your training sessions to simulate race conditions.
Race Strategies
On race day, keep these strategies in mind:
Start Smart: Don’t let adrenaline push you into a fast-paced start. Aim for a controlled pace on the first run, then gradually increase your speed.
Breath Control: Focus on your breathing, especially during the strength segments. Inhale through the nose and exhale through the mouth to maintain endurance.
Transition Efficiency: Train to minimize your transition time. Know where your equipment is and have a plan for quick changes.
Positive Self-Talk: When things get tough, remind yourself: “The pain you feel today will be the strength you feel tomorrow!”
Conclusion
Justin, your performance is a testament to your hard work and dedication. Remember, every race is a learning opportunity! Focus on those key segments and incorporate the strategies we discussed. You’ve got the heart of a champion, and I believe you can turn those weaknesses into strengths! 💥
Keep pushing yourself, stay consistent, and don't forget to have fun along the way. After all, if you’re not sweating, you’re just standing around—unless you’re at a taco truck, then that’s a different kind of workout! 🏆
Let’s keep grinding, and I’m here to help you every step of the way. This is The Rox-Coach signing off—let’s get after it!