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 979 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 Lau Alex'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 Lau Alex 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 Lau Alex’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 Lau Alex'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 05:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:58 | 51:43 to 49:45 | 38.3% |
| Sled Pull | 01:17 | 07:24 to 06:07 | 25.0% |
| Sandbag Lunges | 00:57 | 07:21 to 06:24 | 18.5% |
| Farmers Carry | 00:47 | 03:26 to 02:39 | 15.3% |
| Ski Erg | 00:09 | 04:54 to 04:45 | 2.9% |
| Sled Push | 00:00 | 02:40 to 02:40 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:04 to 06:04 | 0.0% |
| Rowing | 00:00 | 04:59 to 04:59 | 0.0% |
| Wall Balls | 00:00 | 08:12 to 08:12 | 0.0% |
| Lau Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:49 | 00:00 | 05:16 -01:27 | 00:00 +00:00 |
| Ski Erg | 04:54 | 03:49 | 04:43 +00:11 | 05:16 -01:27 |
| Running 2 | 05:30 | 08:43 | 05:47 -00:17 | 09:59 -01:16 |
| Sled Push | 02:40 | 14:13 | 03:37 -00:57 | 15:46 -01:33 |
| Running 3 | 06:47 | 16:53 | 06:27 +00:20 | 19:23 -02:30 |
| Sled Pull | 07:24 | 23:40 | 06:16 +01:08 | 25:50 -02:10 |
| Running 4 | 07:06 | 31:04 | 06:26 +00:40 | 32:06 -01:02 |
| Burpees Broad Jump | 06:04 | 38:10 | 07:05 -01:01 | 38:32 -00:22 |
| Running 5 | 07:26 | 44:14 | 06:41 +00:45 | 45:37 -01:23 |
| Rowing | 04:59 | 51:40 | 05:15 -00:16 | 52:18 -00:38 |
| Running 6 | 06:48 | 56:39 | 06:30 +00:18 | 57:33 -00:54 |
| Farmers Carry | 03:26 | 01:03:27 | 02:38 +00:48 | 01:04:03 -00:36 |
| Running 7 | 06:31 | 01:06:53 | 06:29 +00:02 | 01:06:41 +00:12 |
| Sandbag Lunges | 07:21 | 01:13:24 | 06:37 +00:44 | 01:13:10 +00:14 |
| Running 8 | 07:49 | 01:20:45 | 07:45 +00:04 | 01:19:47 +00:58 |
| Wall Balls | 08:12 | 01:28:34 | 08:38 -00:26 | 01:27:32 +01:02 |
| Roxzone | 08:51 | 01:45:29 | 09:19 -00:28 | 01:45:29 |
- Transitions: Alex should aim to minimize the time spent in the roxzone and transition quickly between exercise zones. Practicing quick transitions during his training sessions will help him optimize his time during the race.
- Mental Preparation: Alex should focus on mental preparation to stay focused and motivated throughout the race. Creating a race plan and visualizing success can help him stay mentally strong and push through challenging moments.
- Hydration and Nutrition: Alex should ensure he is properly hydrated and fueled before and during the race. It is important for him to have a hydration and nutrition plan in place to maintain energy levels and avoid fatigue.
By implementing these strategies and focusing on improving the identified areas, Alex Lau can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Domenech González Mikel Gotzon | 2023 Valencia | 01:45:01 | |
| Pignitter Manfred | 2022 Wien | 01:45:07 | |
| Gautam Saras | 2024 Brisbane | 01:45:18 | |
| Dorrego Ortiz Eladio | 2024 Birmingham | 01:45:17 | |
| Wong Kwok To Caleb | 2023 Hong Kong | 01:45:36 | |
| Hurst Chris | 2023 Manchester | 01:45:00 | |
| Welters Nick | 2022 Maastricht | 01:45:43 | |
| Johnston Robin | 2024 Glasgow | 01:45:26 | |
| Bartniak David | 2024 Vienna - European Championship | 01:45:28 | |
| Spigner Josh | 2024 Fort Lauderdale | 01:45:23 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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