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.
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 the 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 you 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 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 his 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 04:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 01:27 (From 09:43 to 08:16) | 34.8% |
| Run Total | 01:06 (From 50:30 to 49:24) | 26.4% |
| BBJ | 00:47 (From 07:39 to 06:52) | 18.8% |
| Farmers Carry | 00:23 (From 03:00 to 02:37) | 9.2% |
| Sandbag Lunges | 00:14 (From 06:34 to 06:20) | 5.6% |
| Sled Pull | 00:13 (From 06:17 to 06:04) | 5.2% |
| Ski Erg | 00:00 (From 04:20 to 04:20) | 0.0% |
| Sled Push | 00:00 (From 03:23 to 03:23) | 0.0% |
| Rowing | 00:00 (From 04:40 to 04:40) | 0.0% |
| Van Rensburg Kyle | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:27 | 00:00 | 05:20 +00:07 | 00:00 +00:00 |
| Ski Erg | 04:20 | 05:27 | 04:43 -00:23 | 05:20 +00:07 |
| Running 2 | 06:18 | 09:47 | 05:47 +00:31 | 10:03 -00:16 |
| Sled Push | 03:23 | 16:05 | 03:30 -00:07 | 15:50 +00:15 |
| Running 3 | 06:21 | 19:28 | 06:22 -00:01 | 19:20 +00:08 |
| Sled Pull | 06:17 | 25:49 | 06:05 +00:12 | 25:42 +00:07 |
| Running 4 | 06:16 | 32:06 | 06:22 -00:06 | 31:47 +00:19 |
| Burpees Broad Jump | 07:39 | 38:22 | 07:07 +00:32 | 38:09 +00:13 |
| Running 5 | 06:21 | 46:01 | 06:39 -00:18 | 45:16 +00:45 |
| Rowing | 04:40 | 52:22 | 05:13 -00:33 | 51:55 +00:27 |
| Running 6 | 06:21 | 57:02 | 06:27 -00:06 | 57:08 -00:06 |
| Farmers Carry | 03:00 | 01:03:23 | 02:36 +00:24 | 01:03:35 -00:12 |
| Running 7 | 06:29 | 01:06:23 | 06:27 +00:02 | 01:06:11 +00:12 |
| Sandbag Lunges | 06:34 | 01:12:52 | 06:34 +00:00 | 01:12:38 +00:14 |
| Running 8 | 07:01 | 01:19:26 | 07:35 -00:34 | 01:19:12 +00:14 |
| Wall Balls | 09:43 | 01:26:27 | 08:37 +01:06 | 01:26:47 -00:20 |
| Roxzone | 08:37 | 01:44:37 | 09:13 -00:36 | 01:44:37 |
Kyle Van Rensburg, you crushed the 2024 Hong Kong Hyrox, finishing with an overall time of 01:44:37 and ranking in the top 27% out of 2712 athletes! That’s a solid performance, my friend! With a total running time of 00:50:30, you definitely have a runner's profile, coming in 00:46 faster than average. However, your pacing in the early running segments could use a little adjustment. The first run was a bit too slow, and it seems you might have kicked off with the brakes on, finishing 00:09 slower than average. But hey, we all know it’s not a sprint; it’s a Hyrox! 🏆
In terms of your strengths, you absolutely crushed the Ski Erg and Rowing segments, coming in at the 9th and 3rd percentile ranks, respectively. That’s some impressive power output, Kyle! But there are definitely some areas that could use a little fine-tuning to help elevate your game and bring that overall time down even more.
This segment took a significant toll on your time. To improve, focus on your mechanics and rhythm. Try doing sets of 10-15 reps with a lighter ball, concentrating on getting the depth and explosive power in your legs. Consider practicing wall balls with a pause at the bottom to ensure you’re not rushing through them.
Burpees are like a bad breakup – they can leave you breathless! To boost your efficiency, focus on maintaining a steady rhythm. Incorporate burpee drills into your routine, aiming for quick transitions and explosive jumps. Try doing 5 rounds of 10 burpees, focusing on your speed and form.
You want to pull that sled like it owes you money! Work on your grip strength and pulling technique. Incorporate resistance band pulls and practice sled pulls with lighter weights to build endurance. Aim for 4-6 sets of sled pulls at varying weights, focusing on form.
Lunges can be tricky, but they’re essential for leg strength. Focus on your core stability and balance. Add weighted lunges to your training, and if you can, mix in some walking lunges for better endurance. Try doing 4 sets of 10 lunges per leg with a moderate-weight sandbag.
Farmers carry is all about grip and core stability. Challenge yourself with heavier weights! Practice carrying for distance, aiming for a consistent pace while keeping good form. Work up to 3 sets of 40 meters with heavy kettlebells or dumbbells.
Transition time is where you can pick up valuable seconds. To improve, practice quick transitions between exercises. Set up a course where you can flip between exercises, aiming to minimize rest time and keep that heart rate up. Try to reduce your transition time by at least 20% in your next training session!
During your next race, consider pacing your first run a bit more strategically. You don't want to start like a bat out of hell only to fizzle out later! A gradual increase in pace can help you maintain stamina throughout the race. Also, when you hit those strength segments, focus on maintaining a steady rhythm instead of going all-out from the start. And remember, hydrate, hydrate, hydrate! Don’t be the guy who looks like a raisin halfway through the race. 💪
Kyle, you’ve got the heart and the talent to take your Hyrox game to the next level! With a little focus on those identified segments, you’ll be pulling down your time faster than I can say “Wall Balls!” Just remember, “The only bad workout is the one that didn’t happen.” Keep pushing, keep improving, and I can’t wait to see how you crush your next race! 💥 You got this! Your Rox-Coach is here cheering you on every step of the way!
| Similar Athletes | |||
|---|---|---|---|
| Manges Olaf | 2022 Frankfurt | 01:44:46 | |
| Senftleben Jonas | 2023 Frankfurt | 01:44:49 | |
| Muller Thibaud | 2024 Paris | 01:44:53 | |
| Jain Shashank | 2023 Hong Kong | 01:44:31 | |
| Slater Anthony | 2024 Birmingham | 01:44:31 | |
| Papa Tony | 2023 Birmingham | 01:44:36 | |
| Wright Oliver | 2024 Copenhagen | 01:44:43 | |
| Salmeron Uliser | 2022 Dallas | 01:44:44 | |
| Poncet Damien | 2023 Paris | 01:44:39 | |
| Cheung Nick | 2023 Hong Kong | 01:44:22 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Van Rensburg Kyle
