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 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 04:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:58 (From 39:39 to 37:41) | 40.3% |
| Sled Push | 00:54 (From 03:12 to 02:18) | 18.4% |
| Farmers Carry | 00:49 (From 02:36 to 01:47) | 16.7% |
| Sled Pull | 00:41 (From 04:39 to 03:58) | 14.0% |
| Ski Erg | 00:23 (From 04:34 to 04:11) | 7.8% |
| Rowing | 00:08 (From 04:38 to 04:30) | 2.7% |
| BBJ | 00:00 (From 03:06 to 03:06) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:34 to 03:34) | 0.0% |
| Wall Balls | 00:00 (From 04:58 to 04:58) | 0.0% |
| Lai Cheuk Fai | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:39 | 00:00 | 04:17 -00:38 | 00:00 +00:00 |
| Ski Erg | 04:34 | 03:39 | 04:19 +00:15 | 04:17 -00:38 |
| Running 2 | 04:48 | 08:13 | 04:34 +00:14 | 08:36 -00:23 |
| Sled Push | 03:12 | 13:01 | 02:37 +00:35 | 13:10 -00:09 |
| Running 3 | 05:03 | 16:13 | 04:56 +00:07 | 15:47 +00:26 |
| Sled Pull | 04:39 | 21:16 | 04:22 +00:17 | 20:43 +00:33 |
| Running 4 | 05:07 | 25:55 | 04:54 +00:13 | 25:05 +00:50 |
| Burpees Broad Jump | 03:06 | 31:02 | 04:34 -01:28 | 29:59 +01:03 |
| Running 5 | 05:08 | 34:08 | 05:02 +00:06 | 34:33 -00:25 |
| Rowing | 04:38 | 39:16 | 04:37 +00:01 | 39:35 -00:19 |
| Running 6 | 05:05 | 43:54 | 04:56 +00:09 | 44:12 -00:18 |
| Farmers Carry | 02:36 | 48:59 | 01:59 +00:37 | 49:08 -00:09 |
| Running 7 | 05:17 | 51:35 | 04:54 +00:23 | 51:07 +00:28 |
| Sandbag Lunges | 03:34 | 56:52 | 04:29 -00:55 | 56:01 +00:51 |
| Running 8 | 05:36 | 01:00:26 | 05:21 +00:15 | 01:00:30 -00:04 |
| Wall Balls | 04:58 | 01:06:02 | 05:41 -00:43 | 01:05:51 +00:11 |
| Roxzone | 06:31 | 01:17:23 | 05:51 +00:40 | 01:17:23 |
His overall time of 01:17:23 was impressive, showcasing his strong fitness level and dedication to training. However, there are specific areas where he can focus on improving to further enhance his performance.
Training Strategy:
- Incorporate interval training to improve running speed and endurance. This can include high-intensity intervals, such as sprints or hill repeats, followed by active recovery periods.
- Implement plyometric exercises, such as box jumps or jump squats, to improve explosive power and running efficiency.
2. Roxzone: Cheuk Fai Lai spent 00:06:31 in the roxzone, which was 00:55 slower than the average. To improve this segment, he should work on improving his overall fitness and reducing transition time.
Training Strategy:
- Incorporate circuit training into his workout routine to improve overall conditioning and stamina.
- Practice quick and efficient transitions between exercises to minimize time spent in the roxzone.
3. Farmers Carry: Cheuk Fai Lai lost significant time in the farmers carry segment, with a time of 00:02:36, which was 00:36 slower than the average. To improve this segment, he should focus on improving his grip strength and overall conditioning.
Training Strategy:
- Incorporate exercises that target grip strength, such as deadlifts, kettlebell swings, and farmer's walks.
- Include specific grip exercises, such as plate pinches or towel hangs, to improve grip endurance.
4. Running 7: Cheuk Fai Lai lost time in the running 7 segment, with a time of 00:05:17, which was 00:22 slower than the average. To improve this segment, he should focus on improving his running endurance and speed.
Training Strategy:
- Incorporate long-distance runs into his training routine to improve endurance.
- Include interval training, such as tempo runs or fartlek runs, to improve speed and pacing.
Overall, Cheuk Fai Lai's performance in the Hyrox race was impressive, placing him in the top percentage of athletes. By focusing on the identified areas of improvement and implementing the suggested training strategies, he can further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Albayrak Mikdat | 2023 Karlsruhe | 01:16:53 | |
| Knott Ulrich | 2023 Frankfurt | 01:17:05 | |
| Candasamy Nigel | 2024 Singapore National Stadium | 01:17:20 | |
| Pichard Steven | 2024 Marseille | 01:17:14 | |
| Williamson Christopher | 2024 Frankfurt | 01:17:11 | |
| Restancourt Théo | 2024 Stockholm | 01:17:45 | |
| Nash George | 2022 Birmingham | 01:17:44 | |
| Maggitt Curtis | 2021 Dallas | 01:17:04 | |
| Corcoran Josh | 2024 Brisbane | 01:17:20 | |
| Van Den Broeke Ivo | 2024 Amsterdam | 01:16:59 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hong Kong Lai Cheuk Fai | 01:16:27 | |
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Lai Cheuk Fai
