Season 22/23 2023 Hong Kong (496) HYROX (440) Men (325) WONG Hin Wai Will

WONG Hin Wai Will Hyrox Result

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 834 similar athletes.

Performance Highlights

GER GER Flag Men 30-34 #112018 01:48:26 78th in AG | Top 82.1% 257th | Top 79.1%
+02:10
55:00
Run Total
+00:17
06:52
Avg. Lap
-00:09
05:17
Best Lap
-00:47
45:07
Workout Total
-00:06
05:38
Avg. Workout
-01:27
08:23
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 834 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 834 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire WONG Hin Wai Will'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 WONG Hin Wai Will'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 834 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 WONG Hin Wai Will'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 WONG Hin Wai Will'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 05:59. Check the detail of the improvement plan below.

04:12 Potential Improvement 70.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:12 55:00 to 50:48 70.2%
Sandbag Lunges 00:45 07:22 to 06:37 12.5%
Sled Push 00:29 04:11 to 03:42 8.1%
Ski Erg 00:19 05:07 to 04:48 5.3%
Wall Balls 00:14 08:55 to 08:41 3.9%
Sled Pull 00:00 05:29 to 05:29 0.0%
Burpees Broad Jump 00:00 06:31 to 06:31 0.0%
Rowing 00:00 05:03 to 05:03 0.0%
Farmers Carry 00:00 02:29 to 02:29 0.0%

Splits Time

WONG Hin Wai Will Perfect Race
Splits Total Average Total
Running 1 05:36 00:00 05:21 +00:15 00:00 +00:00
Ski Erg 05:07 05:36 04:46 +00:21 05:21 +00:15
Running 2 05:17 10:43 05:56 -00:39 10:07 +00:36
Sled Push 04:11 16:00 03:39 +00:32 16:03 -00:03
Running 3 06:53 20:11 06:35 +00:18 19:42 +00:29
Sled Pull 05:29 27:04 06:23 -00:54 26:17 +00:47
Running 4 06:51 32:33 06:33 +00:18 32:40 -00:07
Burpees Broad Jump 06:31 39:24 07:25 -00:54 39:13 +00:11
Running 5 08:11 45:55 06:51 +01:20 46:38 -00:43
Rowing 05:03 54:06 05:17 -00:14 53:29 +00:37
Running 6 06:27 59:09 06:39 -00:12 58:46 +00:23
Farmers Carry 02:29 01:05:36 02:40 -00:11 01:05:25 +00:11
Running 7 06:31 01:08:05 06:37 -00:06 01:08:05 +00:00
Sandbag Lunges 07:22 01:14:36 06:55 +00:27 01:14:42 -00:06
Running 8 09:17 01:21:58 08:10 +01:07 01:21:37 +00:21
Wall Balls 08:55 01:31:15 08:49 +00:06 01:29:47 +01:28
Roxzone 08:23 01:48:26 09:50 -01:27 01:48:26
Based on 834 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Hin Wai Will WONG had a solid performance in the Hyrox race in Hong Kong. He finished with an overall rank of 257, which puts him in the top 58% of all athletes. In his age group (30-34), he ranked 78th, placing him in the top 61%. His overall time was 01:48:26, and his total running time was 00:55:00, which was 04:57 slower than the average.

Based on the provided splits, Hin Wai Will WONG had some areas of strength and areas for improvement. His best running lap time was 00:05:17, indicating that he has good speed and endurance. However, he struggled in certain segments, losing time compared to the average.

Segments to Improve


1. Run Total:
This segment had the most time lost for Hin Wai Will WONG. To improve this, he should focus on his overall fitness and running endurance. Incorporating interval training, such as speed work and hill repeats, can help improve his running performance. Additionally, strength training exercises like squats, lunges, and plyometric exercises can help improve his leg strength and endurance.

2. Running 5:
In this segment, Hin Wai Will WONG was 01:23 slower than the average. To improve his performance in this section, he should focus on increasing his running endurance. Incorporating longer runs into his training routine, gradually increasing the distance over time, can help improve his endurance. He should also work on maintaining a steady pace during his runs to avoid burning out too quickly.

3. Running 8:
Hin Wai Will WONG was 00:59 slower than the average in this segment. To improve his performance, he should focus on building his endurance for longer distances. Incorporating longer runs into his training routine, along with tempo runs and fartlek training, can help improve his endurance and pacing. Additionally, working on his mental toughness and staying focused during longer runs can also lead to improved performance.

4. Sandbag Lunges:
Hin Wai Will WONG was 00:29 slower than the average in this segment. To improve his performance, he should focus on building his leg strength and stability. Incorporating exercises like lunges, squats, and single-leg exercises can help improve his leg strength and stability for the sandbag lunges. He should also work on maintaining a steady pace and not rushing through the lunges, as proper form and control are crucial for this exercise.

5. Running 1:
Hin Wai Will WONG was 00:26 slower than the average in this segment. To improve his performance, he should focus on his running speed and endurance. Incorporating interval training, such as sprint intervals and tempo runs, can help improve his speed and endurance. Additionally, working on his running form and stride efficiency can also lead to improved performance.

6. Ski Erg:
Hin Wai Will WONG was 00:23 slower than the average in this segment. To improve his performance, he should focus on his upper body and core strength. Incorporating exercises like rowing, push-ups, and planks can help improve his upper body and core strength for the ski erg. He should also work on his technique and efficiency on the ski erg to maximize his power output.

Strategies


During the race, Hin Wai Will WONG should focus on pacing himself properly to avoid burning out too quickly. He should start at a comfortable pace and gradually increase his intensity as the race progresses. It's important for him to maintain a steady pace and not go out too fast in the beginning. Consistency in his effort and energy management will be key.

Additionally, he should focus on maintaining proper form and technique in each exercise. This will help him conserve energy and perform more efficiently. Taking short breaks between exercises to catch his breath and recover slightly can also be beneficial.

Lastly, Hin Wai Will WONG should stay mentally focused and positive throughout the race. Mental toughness plays a crucial role in endurance events like the Hyrox race. He should visualize success and stay motivated to push through any challenges that may arise during the race.

Overall, with targeted training strategies, focusing on improving his running endurance and strength, as well as addressing his weaker segments, Hin Wai Will WONG can enhance his performance in future Hyrox races.

Similar Athletes
Spring Stefan 2019 Wien 01:48:52
Kine Didier 2023 Paris 01:48:56
Aluigi Guillaume 2024 Paris 01:48:23
Jung Carsten 2020 Karlsruhe 01:48:23
Cross Joffre 2024 Dallas 01:48:20
Bao Jian Hua 2024 Hong Kong 01:48:56
Kopmels Noah 2024 Amsterdam 01:48:55
Uhlmann David 2023 München 01:48:13
Bocchi Carlo 2024 Milan 01:48:13
Christiansen Mathias 2024 Poznan 01:48:34

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