Tsang Justin Hyrox Result

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.

Performance Highlights

HKG HKG Flag Men 25-29 #124027 01:24:34 50th in AG | Top 31.4% 318th | Top 30.8%
-03:06
39:12
Run Total
-00:23
04:54
Avg. Lap
-00:02
04:28
Best Lap
+03:31
39:07
Workout Total
+00:26
04:53
Avg. Workout
-00:23
06:18
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 Tsang 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 Tsang 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 Tsang 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 Tsang 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 05:52. Check the detail of the improvement plan below.

01:27 Potential Improvement 24.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:27 07:25 to 05:58 24.7%
Burpees Broad Jump 01:19 06:14 to 04:55 22.4%
Farmers Carry 01:14 03:15 to 02:01 21.0%
Sandbag Lunges 00:55 05:41 to 04:46 15.6%
Ski Erg 00:29 04:51 to 04:22 8.2%
Rowing 00:27 05:10 to 04:43 7.7%
Sled Push 00:01 02:41 to 02:40 0.3%
Sled Pull 00:00 03:50 to 03:50 0.0%
Run Total 00:00 39:12 to 39:12 0.0%

Splits Time

Tsang Justin Perfect Race
Splits Total Average Total
Running 1 04:16 00:00 04:35 -00:19 00:00 +00:00
Ski Erg 04:51 04:16 04:25 +00:26 04:35 -00:19
Running 2 04:28 09:07 04:54 -00:26 09:00 +00:07
Sled Push 02:41 13:35 02:51 -00:10 13:54 -00:19
Running 3 04:35 16:16 05:21 -00:46 16:45 -00:29
Sled Pull 03:50 20:51 04:50 -01:00 22:06 -01:15
Running 4 04:42 24:41 05:20 -00:38 26:56 -02:15
Burpees Broad Jump 06:14 29:23 05:13 +01:01 32:16 -02:53
Running 5 04:39 35:37 05:30 -00:51 37:29 -01:52
Rowing 05:10 40:16 04:47 +00:23 42:59 -02:43
Running 6 06:44 45:26 05:21 +01:23 47:46 -02:20
Farmers Carry 03:15 52:10 02:08 +01:07 53:07 -00:57
Running 7 04:48 55:25 05:20 -00:32 55:15 +00:10
Sandbag Lunges 05:41 01:00:13 05:00 +00:41 01:00:35 -00:22
Running 8 05:03 01:05:54 05:56 -00:53 01:05:35 +00:19
Wall Balls 07:25 01:10:57 06:22 +01:03 01:11:31 -00:34
Roxzone 06:18 01:24:34 06:41 -00:23 01:24:34
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Justin, you crushed it in the 2024 Hong Kong HYROX event! With an overall time of 01:24:34, you ranked 318 out of 2712 athletes, putting you in the top 11%. That’s nothing to sneeze at! Your total running time of 39:12, which is 3:14 faster than average, shows that you have a strong runner profile. However, there’s a little twist in your tale; while your running game is on point, your strength segments are where we need to focus. It looks like you went out a bit too fast on the first run. A 4:16 in Running 1 is impressive, but it set a challenging pace for the rest of the race, especially with segments like the Farmers Carry and Wall Balls slowing you down later. Remember, pacing is everything—like trying to sprint through a buffet line; you gotta save room for dessert! 🍰

Segments to Improve:

Now, let’s talk about those segments that could use a little TLC. Here are your key areas for improvement:

  • Wall Balls: Your time of 7:25 was a good 1:03 slower than average. To improve this, focus on your squat depth and the rhythm of your throws. Try practicing with a lighter ball to master the movement before progressing to heavier weights. Aim for 3 sets of 15 reps with 30 seconds rest in between. Trust me, those quads will be begging for mercy, but they’ll thank you later! 💪
  • Burpees Broad Jump: At 6:14, you were 1:02 slower than average. Work on your explosiveness to get that jump down. Incorporate box jumps and broad jumps into your weekly routine. For burpees, focus on a more fluid motion; practice jumping into a plank and then back up without losing steam. Try 5 sets of 10 burpees, ensuring you land softly on your feet to save those knees!
  • Farmers Carry: With a time of 3:15, you’re 1:06 behind the average. Make sure you’re maintaining a strong grip and posture. Train with varying weights to build endurance. Start with lighter weights and increase as you feel comfortable. Aim for 4 sets of 20-30 meters with a focus on keeping your core engaged throughout.
  • Sandbag Lunges: At 5:41, you were 41 seconds slower than average. Improve your lunging form; keep your knee above your ankle and don’t let it extend past your toes. Include weighted lunges in your training, focusing on both forward and reverse lunges. Try 3 sets of 12 lunges on each leg, and aim for control over speed.
  • Roxzone: Spending 6:18 in transition is a chunk of time! Work on your overall fitness to keep that roxzone tight. Try incorporating circuit training into your workouts to simulate race conditions. You could also practice quick transitions between exercises during training to make it second nature. Time yourself and aim to reduce your roxzone by at least 30 seconds.
  • Ski Erg: At 4:51, you were 26 seconds slower than average. Focus on your technique—keep your core tight and use your legs to drive the movement. Try 5 sets of 500m sprints on the Ski Erg, with 1-minute rest in between. This will help you build both power and endurance!
  • Rowing: With 5:10, you were 23 seconds slower than average. Practice your rowing technique; keep your back straight and engage your core. Include interval training with 1-minute sprints followed by 1-minute recoveries. Aim for 5 rounds to really ramp up your endurance and speed.
Race Strategies:

During your next race, consider these strategies to enhance your performance:

  • Pacing: Start strong but save energy for the middle and end of the race. Hit the first run at a steady pace, not an all-out sprint. Think of it like a marathon, not a sprint to the finish line!
  • Transitions: Practice your transitions in training. Have a set routine for how you approach each station to minimize downtime. Visualize this process during training to make it feel automatic on race day.
  • Form Focus: Maintain good form throughout. As fatigue sets in, it’s easy to let form slip, which can lead to slower times and even injury. Focus on your breathing; it’ll help keep you calm and maintain your pace.
  • Mindset: Stay positive and focused. Use mantras to push through tough segments. Something like “I am stronger than my excuses!” can work wonders!
Conclusion:

Justin, you’ve got the potential to take your performance to the next level. With a few tweaks to your training and race strategies, you’ll be raising the bar in no time! Remember, every champion was once a contender that refused to give up. So, keep that head high, keep grinding, and let’s turn those weaknesses into strengths! You’ve got this! And hey, don’t forget to hydrate; you’re not a cactus! 🌵

Keep pushing, and let’s make that next race even better. Until next time, this is The Rox-Coach cheering you on! 💥

Similar Athletes
Bühlmann Sem 2024 Stuttgart 01:24:05
Ward Neil 2023 London 01:24:18
Wieland Martin 2024 Amsterdam 01:24:30
Gough Jack 2024 Glasgow 01:25:03
Henderson Kyle 2024 Gdansk 01:24:36
Frosio David 2024 Bordeaux 01:24:32
Dunne Mark 2023 Barcelona 01:24:06
Antoniadis Savvas 2024 Sports Direct HYROX London 01:24:24
Troll Nico 2024 Poznan 01:24:26
Van Den Broek Peter 2024 Amsterdam 01:25:01

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