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 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 Siu Ka Wah'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 Siu Ka Wah 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 Siu Ka Wah’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 Siu Ka Wah'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 07:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:57 | 47:52 to 43:55 | 51.1% |
| Sled Pull | 02:06 | 07:14 to 05:08 | 27.2% |
| Rowing | 00:37 | 05:49 to 05:12 | 8.0% |
| Ski Erg | 00:27 | 05:25 to 04:58 | 5.8% |
| Farmers Carry | 00:22 | 02:26 to 02:04 | 4.7% |
| Sled Push | 00:15 | 02:42 to 02:27 | 3.2% |
| Burpees Broad Jump | 00:00 | 03:10 to 03:10 | 0.0% |
| Sandbag Lunges | 00:00 | 03:30 to 03:30 | 0.0% |
| Wall Balls | 00:00 | 03:40 to 03:40 | 0.0% |
| Siu Ka Wah | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:08 | 00:00 | 05:00 -00:52 | 00:00 +00:00 |
| Ski Erg | 05:25 | 04:08 | 05:03 +00:22 | 05:00 -00:52 |
| Running 2 | 05:39 | 09:33 | 05:22 +00:17 | 10:03 -00:30 |
| Sled Push | 02:42 | 15:12 | 02:40 +00:02 | 15:25 -00:13 |
| Running 3 | 06:18 | 17:54 | 05:38 +00:40 | 18:05 -00:11 |
| Sled Pull | 07:14 | 24:12 | 05:36 +01:38 | 23:43 +00:29 |
| Running 4 | 06:25 | 31:26 | 05:40 +00:45 | 29:19 +02:07 |
| Burpees Broad Jump | 03:10 | 37:51 | 05:51 -02:41 | 34:59 +02:52 |
| Running 5 | 06:13 | 41:01 | 05:48 +00:25 | 40:50 +00:11 |
| Rowing | 05:49 | 47:14 | 05:19 +00:30 | 46:38 +00:36 |
| Running 6 | 06:19 | 53:03 | 05:42 +00:37 | 51:57 +01:06 |
| Farmers Carry | 02:26 | 59:22 | 02:11 +00:15 | 57:39 +01:43 |
| Running 7 | 06:35 | 01:01:48 | 05:41 +00:54 | 59:50 +01:58 |
| Sandbag Lunges | 03:30 | 01:08:23 | 04:36 -01:06 | 01:05:31 +02:52 |
| Running 8 | 06:20 | 01:11:53 | 06:03 +00:17 | 01:10:07 +01:46 |
| Wall Balls | 03:40 | 01:18:13 | 04:46 -01:06 | 01:16:10 +02:03 |
| Roxzone | 05:51 | 01:27:33 | 06:37 -00:46 | 01:27:33 |
To improve the Run Total segment, Siu should work on improving her overall fitness and her transition time. Incorporating interval training, such as sprints or hill repeats, can help improve her running speed and endurance. Additionally, practicing quick transitions between exercises during training sessions can help reduce time spent in the roxzone.
For the Sled Pull segment, Siu should focus on improving her strength and technique. Incorporating exercises such as deadlifts, squats, and lunges into her training routine can help build the necessary lower body strength for this segment. Additionally, practicing proper sled pulling technique, including using her legs to generate power and maintaining a strong core, can help improve her performance.
In the Running 7 segment, Siu should work on improving her running speed and endurance. Incorporating longer distance runs into her training routine can help improve her endurance for this segment. Additionally, incorporating interval training, such as tempo runs or fartlek runs, can help improve her running speed.
To improve the Running 4, Running 3, and Running 6 segments, Siu should focus on improving her running endurance and speed. Incorporating interval training, such as hill repeats or speed intervals, can help improve her running speed and endurance. Additionally, incorporating strength training exercises such as lunges, squats, and plyometric exercises can help improve her leg strength and power.
For the Rowing segment, Siu should focus on improving her rowing technique and endurance. Incorporating rowing intervals into her training routine can help improve her rowing speed and endurance. Additionally, focusing on maintaining proper form, including a strong core and efficient stroke technique, can help improve her rowing performance.
In the Running 5 and Ski Erg segments, Siu should focus on improving her running speed and endurance. Incorporating interval training, such as speed intervals or tempo runs, can help improve her running speed and endurance. Additionally, incorporating exercises such as lunges, squats, and plyometric exercises can help improve her leg strength and power.
Additionally, Siu should prioritize efficient transitions between segments to minimize time spent in the roxzone. Practicing quick transitions during training sessions can help her become more efficient and save valuable time during the race.
Overall, Siu should focus on improving her running speed and endurance, as well as her overall fitness and transition time. Incorporating interval training, strength training exercises, and practicing proper technique can help her enhance her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Hill Jessica | 2024 Manchester | 01:27:22 | |
| Van Der Deen Ilja | 2024 Amsterdam | 01:27:49 | |
| Cottini Simona | 2024 Milan | 01:27:22 | |
| Celiento Giusy | 2023 Maastricht European Championships | 01:27:58 | |
| Dufty Tami | 2024 Birmingham | 01:27:48 | |
| Seitz Stellina | 2024 Stuttgart | 01:27:09 | |
| Callanan Jeannie | 2019 New York | 01:27:14 | |
| Allen Fiona | 2023 Barcelona | 01:27:52 | |
| Beyer Annika | 2022 Hamburg | 01:27:22 | |
| Calahorro Lopez Leticia | 2024 Sports Direct HYROX London | 01:27:58 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Hong Kong | 01:37:56 | |
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