Chan Irwin Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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 #105009 01:21:52 77th in AG | Top 32.4% 360th | Top 29.3%
-00:31
40:29
Run Total
-00:03
05:04
Avg. Lap
+00:08
04:33
Best Lap
+01:16
35:52
Workout Total
+00:10
04:29
Avg. Workout
-00:42
05:37
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 Chan Irwin'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 Irwin'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 Irwin'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 Irwin'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 04:02. Check the detail of the improvement plan below.

01:03 Potential Improvement 26.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:03 03:35 to 02:32 26.0%
Sandbag Lunges 01:03 05:34 to 04:31 26.0%
Wall Balls 00:33 06:10 to 05:37 13.6%
Run Total 00:31 40:29 to 39:58 12.8%
Ski Erg 00:20 04:38 to 04:18 8.3%
Sled Pull 00:15 04:36 to 04:21 6.2%
Rowing 00:12 04:50 to 04:38 5.0%
Farmers Carry 00:05 02:01 to 01:56 2.1%
Burpees Broad Jump 00:00 04:28 to 04:28 0.0%

Splits Time

Chan Irwin Perfect Race
Splits Total Average Total
Running 1 05:24 00:00 04:29 +00:55 00:00 +00:00
Ski Erg 04:38 05:24 04:23 +00:15 04:29 +00:55
Running 2 04:33 10:02 04:47 -00:14 08:52 +01:10
Sled Push 03:35 14:35 02:46 +00:49 13:39 +00:56
Running 3 05:03 18:10 05:11 -00:08 16:25 +01:45
Sled Pull 04:36 23:13 04:40 -00:04 21:36 +01:37
Running 4 04:55 27:49 05:09 -00:14 26:16 +01:33
Burpees Broad Jump 04:28 32:44 04:58 -00:30 31:25 +01:19
Running 5 05:00 37:12 05:19 -00:19 36:23 +00:49
Rowing 04:50 42:12 04:44 +00:06 41:42 +00:30
Running 6 05:05 47:02 05:12 -00:07 46:26 +00:36
Farmers Carry 02:01 52:07 02:06 -00:05 51:38 +00:29
Running 7 05:04 54:08 05:09 -00:05 53:44 +00:24
Sandbag Lunges 05:34 59:12 04:51 +00:43 58:53 +00:19
Running 8 05:29 01:04:46 05:41 -00:12 01:03:44 +01:02
Wall Balls 06:10 01:10:15 06:08 +00:02 01:09:25 +00:50
Roxzone 05:37 01:21:52 06:19 -00:42 01:21:52
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Irwin Chan's performance in the 2024 Malaga HYROX race places him solidly in the top third of his age group and overall, demonstrating both his commitment and potential in the sport. Notably, his total running time was 50 seconds faster than average, indicating a strong running foundation. However, his initial running segment was significantly slower than average, suggesting he may have started the race too cautiously. Chan's profile leans towards that of a runner, yet with room to improve his strength in specific areas to achieve a more balanced athlete profile.

Segments to Improve:

  • Sandbag Lunges: This segment was significantly slower than the average, indicating a potential lack of leg strength and endurance. To improve, Chan should incorporate weighted lunges, Bulgarian split squats, and leg press exercises into his training regimen. Additionally, practicing lunges with progressively heavier weights can help acclimate his body to the demands of this segment.
  • Sled Push: The slower time suggests room for improvement in lower body power and core stability. Regular inclusion of sled drills, heavy squats, deadlifts, and farmer's walks will build the necessary strength and endurance. Focusing on explosive power exercises like box jumps and kettlebell swings can also enhance performance.
  • Wall Balls: To improve his wall ball performance, emphasizing thrusters, medicine ball squats to press, and overhead stability exercises will be key. Practicing wall balls with varied weights can help improve both strength and coordination under fatigue.

Given Chan's slower start in the initial running segment, incorporating interval training and tempo runs will help improve his pacing strategy and endurance, ensuring he starts strong without overextending his energy reserves early on.

Race Strategies:

  • Dynamic Warm-Up: Begin with a comprehensive warm-up focusing on dynamic stretches to prepare the body for the range of movements required, potentially improving his initial running performance.
  • Pacing: Implementing a more aggressive start could benefit Chan, balancing his strong running ability without burning out too early. Practicing race-pace runs will help develop a better sense of sustainable speed throughout the race.
  • Transition Efficiency: Since the Roxzone time was faster than average, focusing on maintaining or even reducing this time through practicing quick transitions between exercises and running segments can shave off valuable seconds.
  • Strength Endurance: On strength-focused segments, training should aim to improve endurance as much as strength, ensuring that Chan can maintain performance levels even under fatigue. This includes circuit training that mimics the race's structure, blending running with strength exercises.
  • Nutrition and Recovery: Implementing a tailored nutrition plan to support intense training and focusing on recovery practices, including adequate sleep, hydration, and possibly incorporating yoga or foam rolling, will help improve overall performance and readiness for race day.

By addressing these specific areas of improvement with targeted training and strategic planning, Irwin Chan can expect to see substantial gains in his future HYROX performances. Balancing his innate running strength with enhanced proficiency in strength segments will create a more formidable and well-rounded athlete.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Richardson Sam 2024 Birmingham 01:22:13
Mckenna Shane 2024 Glasgow 01:22:01
Renner Simon 2018 Stuttgart 01:21:31
Debernardi Michele 2024 Turin 01:21:40
Hudelot Laurent Hugo 2023 Hong Kong 01:22:15
Gurrutxaga Rekarte Mikel 2023 Bilbao 01:22:14
Cox Dave 2024 World Championships Nice 01:22:13
Sines Jake 2023 London 01:21:22
Lissy Stefan 2022 Wien 01:21:33
Bello Andres 2024 Melbourne 01:22:00

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hong Kong 01:22:54
2024 Copenhagen 01:21:52

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