Sham Fai
Hyrox Result
Dive into this athlete’s performance at 2024 Taipei 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
845 similar athletes.
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 845 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 845 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Sham Fai'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 Sham Fai'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 845 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 Sham Fai'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 Sham Fai'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
04:46.
Check the detail of the improvement plan below.
01:20
Potential Improvement
28.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Fai Sham's performance in the 2024 Taipei HYROX race places him solidly in the top half of his age group and overall, indicating a commendable level of fitness and competitive ability. With an overall time of 01:48:41, Fai outperformed the average total running time significantly, which suggests he has a strong running profile. However, there's a noticeable variance in his performance across different segments, indicating room for improvement, particularly in strength-focused exercises. His pacing appears balanced in the running segments, with a strong finish, but there were evident struggles in the strength and skill-based exercises, such as the Sled Push and Sandbag Lunges.
Segments to Improve:
- Sandbag Lunges: Fai's time in the Sandbag Lunges was significantly slower than average, highlighting a need for improved leg strength and endurance. Training Strategy: Incorporate weighted lunges, Bulgarian split squats, and deadlifts into the weekly routine to build lower body strength. Also, practice lunges with incrementally heavier sandbags to adapt to the specific demands of this challenge.
- Wall Balls: Another area for improvement is the Wall Balls segment. Training Strategy: Focus on high-intensity interval training (HIIT) involving wall balls to improve explosive power and endurance. Work on squat depth and upward thrust for efficiency. Additionally, incorporating shoulder presses and medicine ball slams will enhance the required muscular endurance and coordination.
- Sled Push: The time taken for the Sled Push was notably slower. Training Strategy: Increase lower body power through exercises like squats, leg presses, and calf raises. Practice with sled pushes at varying weights and distances. Work on improving the initial push-off and maintaining a consistent pace.
- Farmers Carry: This segment also showed potential for improvement. Training Strategy: Implement grip strength exercises, such as dead hangs and farmer's walks with gradually increasing weight. Also, enhance core stability and shoulder endurance through planks and overhead carries to better support the weight during the carry.
Race Strategies:
- Start Strong, Finish Stronger: Given Fai's strong running ability, he should leverage this strength to gain an early advantage. However, conserving energy for the strength-based segments is crucial. Implementing interval training can help improve the transition between running and strength exercises.
- Segment Focus: For segments where Fai has shown to be slower, focusing on technique and efficiency during training sessions will pay dividends. For example, practicing the correct form for Wall Balls and Sandbag Lunges can reduce fatigue and improve time.
- Transitions (Roxzone): Although Fai's Roxzone time was faster than average, there's still room for improvement. Working on reducing rest time and practicing quicker transitions between exercises will help shave off valuable seconds. This could involve setting up mock courses that mimic the race's layout.
- Recovery and Pacing: Understanding when to push hard and when to conserve energy is vital. Fai should focus on maintaining a steady pace during running segments to avoid early burnout, allowing for more energy to be allocated towards the more challenging strength segments. Incorporating recovery strategies, such as dynamic stretching and active recovery days into his training, will also be beneficial.
By focusing on these tailored strategies, Fai Sham can transform his weaker segments into strengths, potentially improving his overall rank and performance in future HYROX races.
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
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