Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Nik Ariff Nik Ashraff

Nik Ariff Nik Ashraff 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 1000 similar athletes.

Performance Highlights

MAS MAS Flag Men 40-44 #162029 01:30:18 63rd in AG | Top 37.1% 443rd | Top 42.9%
+01:24
45:57
Run Total
+00:12
05:45
Avg. Lap
+00:24
05:08
Best Lap
-00:36
37:42
Workout Total
-00:05
04:42
Avg. Workout
-00:46
06:44
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 Nik Ariff Nik Ashraff'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 Nik Ariff Nik Ashraff'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 Nik Ariff Nik Ashraff'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 Nik Ariff Nik Ashraff'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 04:01. Check the detail of the improvement plan below.

02:14 Potential Improvement 55.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:14 45:57 to 43:43 55.6%
Sled Pull 00:46 05:46 to 05:00 19.1%
Sandbag Lunges 00:28 05:41 to 05:13 11.6%
Ski Erg 00:22 04:51 to 04:29 9.1%
Wall Balls 00:11 06:47 to 06:36 4.6%
Sled Push 00:00 02:49 to 02:49 0.0%
Burpees Broad Jump 00:00 05:15 to 05:15 0.0%
Rowing 00:00 04:51 to 04:51 0.0%
Farmers Carry 00:00 01:42 to 01:42 0.0%

Splits Time

Nik Ariff Nik Ashraff Perfect Race
Splits Total Average Total
Running 1 05:21 00:00 04:45 +00:36 00:00 +00:00
Ski Erg 04:51 05:21 04:31 +00:20 04:45 +00:36
Running 2 05:08 10:12 05:08 +00:00 09:16 +00:56
Sled Push 02:49 15:20 03:04 -00:15 14:24 +00:56
Running 3 05:51 18:09 05:37 +00:14 17:28 +00:41
Sled Pull 05:46 24:00 05:15 +00:31 23:05 +00:55
Running 4 05:41 29:46 05:36 +00:05 28:20 +01:26
Burpees Broad Jump 05:15 35:27 05:46 -00:31 33:56 +01:31
Running 5 05:50 40:42 05:48 +00:02 39:42 +01:00
Rowing 04:51 46:32 04:55 -00:04 45:30 +01:02
Running 6 05:47 51:23 05:38 +00:09 50:25 +00:58
Farmers Carry 01:42 57:10 02:18 -00:36 56:03 +01:07
Running 7 05:59 58:52 05:38 +00:21 58:21 +00:31
Sandbag Lunges 05:41 01:04:51 05:29 +00:12 01:03:59 +00:52
Running 8 06:23 01:10:32 06:20 +00:03 01:09:28 +01:04
Wall Balls 06:47 01:16:55 07:00 -00:13 01:15:48 +01:07
Roxzone 06:44 01:30:18 07:30 -00:46 01:30:18
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

First off, Nik, congrats on pushing through the 2024 Hong Kong HYROX event! Finishing in 1:30:18 places you in the top 16% of all athletes and top 37% in your age group. That's an impressive achievement for sure! 💪

Your pacing shows potential but also indicates a bit of room for improvement. You started off with a slightly slower first lap at 5:21, which could suggest you were holding back, or perhaps it was just a warm-up pace. That’s totally cool, but let’s see if we can edge that first lap down a bit for next time. Remember, the race is a marathon, not a sprint, but it’s also not a picnic in the park! 🍃

With a total running time of 45:57, you were about 1:15 slower than average, which implies that running isn't your strongest suit—yet. But hey, that just means there’s more room for growth! It seems you’ve got a hybrid profile but could benefit from focusing a bit more on your running endurance and speed. You’ve got the strength to back it up, but let’s sharpen that running edge. 🏃‍♂️💥

Segments to Improve:
  • Sled Pull: Your sled pull time of 5:46 is a bit slower than average, and it’s an area where you can gain significant time. To improve this, focus on your pulling technique. Work on explosive starts and maintain a strong, upright posture. Incorporate sled pulls into your training routine, aiming for both heavy and lighter sleds to build strength and speed. Try to include drills like banded sled pulls to work on your explosiveness.
  • Sandbag Lunges: At 5:41, you were about 12 seconds slower than average. To boost this, practice your lunges with a heavier sandbag to increase strength and stability. Form is key here—ensure your knee doesn’t go past your toes and maintain an upright torso. Try incorporating lunges into your leg day, focusing on both forward and reverse lunges. Don’t forget to mix in some plyometrics for explosive power!
  • Wall Balls: Your wall ball performance of 6:47 is another segment where you can shave off time. Practicing rhythm is essential here. Focus on a consistent squat depth and aim for a quick release. Incorporate wall ball drills into your conditioning sessions, aiming for speed and accuracy. You can also perform wall balls with a lighter ball to increase your reps quickly before moving back to your competition weight.
  • Ski Erg: A time of 4:51 that is slower than average suggests that technique might be your bottleneck. Focus on using your legs and core while pulling with your arms. Practice intervals on the Ski Erg, aiming for bursts of intense effort followed by recovery. Aim for a higher stroke rate, which can help you maintain a better pace.
  • Roxzone: Your transition time of 6:44 was faster than average, which shows good hustle. However, there’s always room to tighten that up. Work on your transitions during training; practice moving quickly from one exercise to the next. Creating a ‘race day’ simulation during your training can help you get comfortable with fast transitions.
Race Strategies:

When it comes to race day strategies, pacing and energy management are crucial. Start off strong but controlled—think of it as a progressive dinner instead of an all-you-can-eat buffet. You don’t want to blow your load on the first course! Focus on maintaining a steady heart rate throughout the first half of the race, and gauge your energy levels during the transitions to ensure you're not over-exerting yourself too soon.

Utilize your strengths in the strength segments to gain time against other athletes. Leverage your power in the sled push and other strength elements to make up time. But remember, don’t overdo it! It’s about finding that balance, like trying to eat your cake and have it too—without the sugar crash! 🍰

Conclusion:

Nik, you've got a solid foundation to build upon, and your performance shows that you’ve got the heart of a warrior! Keep honing those strengths while focusing on the areas we discussed. Remember, "Success isn't always about greatness. It's about consistency. Consistent hard work gains success." So let’s get to work and make those tweaks for the next race. You got this! And remember, if running was easy, it would be called ‘walking.’ 😉

Stay strong, keep grinding, and I’ll be here to help you every step of the way. Let’s get ready to crush it next time! - The Rox-Coach

Similar Athletes
Wiedenhoeft Christian 2023 Valencia 01:30:37
Gilbert Jack 2023 London 01:30:39
Resio Michele 2024 Milan 01:30:30
Schröder Benedict 2023 Frankfurt 01:30:26
Holt Elliot 2024 Birmingham 01:29:48
Kurczyk Matthäus 2024 Madrid 01:29:51
Schoeman Nicholas Heinrich 2024 Beijing 01:30:29
Karakan Osman 2024 Manchester 01:29:54
Bertussi Marco 2023 Barcelona 01:29:57
Dalsgaard Stephan 2024 Hamburg 01:29:56

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