Lo Ka Man 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 170 similar athletes.

Performance Highlights

HKG HKG Flag Men 40-44 #163010 02:09:52 147th in AG | Top 86.5% 943rd | Top 91.3%
-08:21
56:06
Run Total
-01:00
07:01
Avg. Lap
-00:18
05:55
Best Lap
+08:30
01:02:34
Workout Total
+01:04
07:49
Avg. Workout
-00:22
11:15
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 170 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 170 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Lo Ka Man'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 Lo Ka Man'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 170 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 Lo Ka Man'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 Lo Ka Man'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 11:22. Check the detail of the improvement plan below.

09:19 Potential Improvement 82.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 09:19 16:47 to 07:28 82.0%
Wall Balls 00:52 11:27 to 10:35 7.6%
Ski Erg 00:38 05:41 to 05:03 5.6%
Rowing 00:30 06:06 to 05:36 4.4%
Farmers Carry 00:03 03:14 to 03:11 0.4%
Sled Push 00:00 03:54 to 03:54 0.0%
Burpees Broad Jump 00:00 07:50 to 07:50 0.0%
Sandbag Lunges 00:00 07:35 to 07:35 0.0%
Run Total 00:00 56:06 to 56:06 0.0%

Splits Time

Lo Ka Man Perfect Race
Splits Total Average Total
Running 1 05:29 00:00 05:53 -00:24 00:00 +00:00
Ski Erg 05:41 05:29 05:00 +00:41 05:53 -00:24
Running 2 05:55 11:10 06:43 -00:48 10:53 +00:17
Sled Push 03:54 17:05 04:08 -00:14 17:36 -00:31
Running 3 08:12 20:59 07:52 +00:20 21:44 -00:45
Sled Pull 16:47 29:11 07:24 +09:23 29:36 -00:25
Running 4 07:05 45:58 07:51 -00:46 37:00 +08:58
Burpees Broad Jump 07:50 53:03 09:04 -01:14 44:51 +08:12
Running 5 07:09 01:00:53 08:42 -01:33 53:55 +06:58
Rowing 06:06 01:08:02 05:40 +00:26 01:02:37 +05:25
Running 6 06:39 01:14:08 08:03 -01:24 01:08:17 +05:51
Farmers Carry 03:14 01:20:47 03:02 +00:12 01:16:20 +04:27
Running 7 07:15 01:24:01 08:11 -00:56 01:19:22 +04:39
Sandbag Lunges 07:35 01:31:16 08:39 -01:04 01:27:33 +03:43
Running 8 08:25 01:38:51 10:56 -02:31 01:36:12 +02:39
Wall Balls 11:27 01:47:16 11:07 +00:20 01:47:08 +00:08
Roxzone 11:15 02:09:52 11:37 -00:22 02:09:52
Based on 170 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ka Man, you totally rocked that Hyrox race! Finishing in the top 34% overall and 86% in your age group is no small feat, especially with a total time of 02:09:52. You clearly have a solid running base, as evidenced by your total running time of 00:56:06, which is an impressive 08:36 faster than the average. Just remember, you’re not just here for the running; it’s a hybrid race, and that’s where the fun (and sweat) begins! 🏆

However, it looks like you might have started off a bit too fast in the first running segment, landing you in the 33rd percentile. Finding that sweet spot in pacing is essential, so let’s work on that. With running being your strength, we need to balance it out by focusing on your strength segments to ensure you don't turn into a running gazelle that can’t push a sled! 💪

Segments to Improve:
  • Sled Pull: 16:47 (100 Percentile Rank)
    This was your slowest segment, and there’s a lot of room for improvement. To get this under control, focus on specific strength training for your back and legs. Try these drills:
    • Resistance Band Pulls: Set a band around a sturdy object and practice pulling while keeping your core tight.
    • Heavy Rows: Incorporate bent-over rows and seated rows to strengthen your upper back.
    • Farmer's Carries: Not just for the fun of it, but they will also help improve grip strength and overall endurance.
  • Wall Balls: 11:27 (53 Percentile Rank)
    Wall balls can be a brutal love-hate relationship. To get your form and explosiveness right, focus on:
    • Practice Sets: Start with lighter weights and focus on technique before going heavy.
    • Squat Mechanics: Ensure you are getting low enough in your squats, which will help with the wall ball throw.
    • Interval Training: Set a timer for 30 seconds of wall balls followed by 30 seconds of rest for several rounds.
  • Ski Erg: 5:41 (95 Percentile Rank)
    This segment could use some love! Engage your core and legs more while pulling. Try:
    • Core Workouts: Planks and Russian twists to strengthen your core will help with your stability during pulls.
    • Ski Erg Technique Drills: Focus on even pulling motions and try to engage your legs more. Keep your back straight!
  • Rowing: 6:06 (71 Percentile Rank)
    Rowing can be a bit tricky if not done right. Work on your technique with:
    • Drills: Practice the catch and finish positions to ensure you’re using your legs properly.
    • Interval Work: Short bursts of max effort followed by rest to improve your aerobic capacity.
  • Roxzone: 11:15 (41 Percentile Rank)
    You spent a bit more time in transition than average. To improve this segment:
    • Transition Drills: Set up mini circuits to practice quick transitions between exercises to get your body used to the movement.
    • Overall Fitness: Incorporate more full-body workouts to boost endurance and reduce transition time.
Race Strategies:

When you hit the race next time, keep these strategies in mind:

  • Pacing: Start strong, but not too strong. Aim to maintain a steady pace rather than going all out in the first run.
  • Breathing: Control your breathing during strength segments; it’ll help you recover faster.
  • Visualize: Picture each segment before you hit it. Visualization helps with mindset and performance!
  • Transition Time: Practice your transitions in training so they become second nature come race day.
Conclusion:

Ka Man, you’ve got the potential to climb even higher in the ranks with a few tweaks here and there! Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” So let's stay consistent in your training and smash those segments that need improvement. 💥

And hey, if you ever feel like giving up, just remember: “The only bad workout is the one that didn’t happen.” Keep pushing, keep grinding, and let’s make those weaknesses your next strengths! You've got this, and I'm here to help you every step of the way. Cheers to your next Hyrox challenge from The Rox-Coach! 🏆

Similar Athletes
Croese Eduard 2023 Amsterdam 02:09:37
Duffy William 2023 London 02:09:43
Hakala Jan 2023 Stockholm 02:10:15
Ballesteros Mir Jesús 2023 Barcelona 02:10:15
Küwen Christian 2020 Hannover 02:09:52
Nicholson Colin 2024 Chicago Navy Pier 02:09:42
Ho Lam Chung 2024 Hong Kong 02:09:41
Magee John Paul 2023 Dublin 02:09:23
Ab Rahman Faliq 2023 Hong Kong 02:09:41
Barabanti Marco 2023 Malaga 02:09:56

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