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.
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 Ng Frankie'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 Ng Frankie'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 Ng Frankie'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 Ng Frankie'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 08:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 08:08 | 54:26 to 46:18 | 97.0% |
| Farmers Carry | 00:15 | 02:38 to 02:23 | 3.0% |
| Ski Erg | 00:00 | 04:22 to 04:22 | 0.0% |
| Sled Push | 00:00 | 02:54 to 02:54 | 0.0% |
| Sled Pull | 00:00 | 04:47 to 04:47 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:02 to 04:02 | 0.0% |
| Rowing | 00:00 | 04:56 to 04:56 | 0.0% |
| Sandbag Lunges | 00:00 | 05:20 to 05:20 | 0.0% |
| Wall Balls | 00:00 | 05:02 to 05:02 | 0.0% |
| Ng Frankie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:23 | 00:00 | 05:00 -00:37 | 00:00 +00:00 |
| Ski Erg | 04:22 | 04:23 | 04:37 -00:15 | 05:00 -00:37 |
| Running 2 | 05:48 | 08:45 | 05:25 +00:23 | 09:37 -00:52 |
| Sled Push | 02:54 | 14:33 | 03:15 -00:21 | 15:02 -00:29 |
| Running 3 | 06:33 | 17:27 | 05:57 +00:36 | 18:17 -00:50 |
| Sled Pull | 04:47 | 24:00 | 05:38 -00:51 | 24:14 -00:14 |
| Running 4 | 09:15 | 28:47 | 05:55 +03:20 | 29:52 -01:05 |
| Burpees Broad Jump | 04:02 | 38:02 | 06:21 -02:19 | 35:47 +02:15 |
| Running 5 | 07:02 | 42:04 | 06:09 +00:53 | 42:08 -00:04 |
| Rowing | 04:56 | 49:06 | 05:03 -00:07 | 48:17 +00:49 |
| Running 6 | 06:56 | 54:02 | 05:58 +00:58 | 53:20 +00:42 |
| Farmers Carry | 02:38 | 01:00:58 | 02:26 +00:12 | 59:18 +01:40 |
| Running 7 | 07:23 | 01:03:36 | 05:57 +01:26 | 01:01:44 +01:52 |
| Sandbag Lunges | 05:20 | 01:10:59 | 05:56 -00:36 | 01:07:41 +03:18 |
| Running 8 | 07:10 | 01:16:19 | 06:50 +00:20 | 01:13:37 +02:42 |
| Wall Balls | 05:02 | 01:23:29 | 07:41 -02:39 | 01:20:27 +03:02 |
| Roxzone | 07:59 | 01:36:21 | 08:13 -00:14 | 01:36:21 |
Frankie's best running lap was 00:04:23, which was 00:23 faster than the average for his finish time. He also performed well in the Ski Erg segment, with a time of 00:04:22, which was 00:11 faster than the average.
To improve Frankie's running performance, he should focus on specific training strategies and techniques. Here are some recommendations:
1. Interval Training: Incorporate interval training into Frankie's running routine to improve speed and endurance. This can include alternating between high-intensity sprints and recovery periods.
2. Hill Training: Include hill workouts to build strength and improve running efficiency. Hill sprints, hill repeats, and uphill running can help Frankie develop the power and endurance needed for challenging terrains.
3. Tempo Runs: Incorporate tempo runs into Frankie's training to improve his race pace. Tempo runs involve running at a comfortably hard pace for a sustained period, mimicking race conditions and improving overall fitness.
4. Plyometric Exercises: Incorporate plyometric exercises such as box jumps, squat jumps, and bounding to improve explosive power and running efficiency. These exercises can help Frankie generate more force with each stride and improve his overall running performance.
5. Strength Training: Include strength training exercises such as squats, lunges, deadlifts, and core exercises to improve overall strength and stability. This will help Frankie maintain proper running form and reduce the risk of injuries.
Overall, Frankie Ng performed well in the Hyrox race in Hong Kong, but there is room for improvement, particularly in his running performance. By implementing specific training strategies, focusing on pacing, and optimizing transition efficiency, Frankie can enhance his performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Lease Sean | 2024 Anaheim | 01:35:52 | |
| Cardona Vidal Juan | 2024 Madrid | 01:36:02 | |
| Knox Matt | 2024 Madrid | 01:36:40 | |
| Matthiensen Christian | 2023 Köln | 01:35:59 | |
| Jackson Michael | 2024 Madrid | 01:36:39 | |
| Ward Joseph | 2024 Dublin | 01:36:12 | |
| dray ally | 2024 Stockholm | 01:36:41 | |
| Götz Emanuel | 2024 Stuttgart | 01:36:00 | |
| Candelas Navarro Andres | 2023 Barcelona | 01:36:01 | |
| Gordon Thomas | 2024 Birmingham | 01:35:53 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
