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 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.
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.
This section showcases the entire Wong Hiu Kwong'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 Hiu Kwong's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Hiu Kwong'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.
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 Hiu Kwong'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 04:19. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:36 | 47:30 to 43:54 | 83.4% |
| Farmers Carry | 00:37 | 02:49 to 02:12 | 14.3% |
| Rowing | 00:06 | 04:58 to 04:52 | 2.3% |
| Ski Erg | 00:00 | 04:27 to 04:27 | 0.0% |
| Sled Push | 00:00 | 02:32 to 02:32 | 0.0% |
| Sled Pull | 00:00 | 04:30 to 04:30 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:16 to 05:16 | 0.0% |
| Sandbag Lunges | 00:00 | 05:13 to 05:13 | 0.0% |
| Wall Balls | 00:00 | 05:13 to 05:13 | 0.0% |
| Wong Hiu Kwong | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:53 | 00:00 | 04:45 -00:52 | 00:00 +00:00 |
| Ski Erg | 04:27 | 03:53 | 04:31 -00:04 | 04:45 -00:52 |
| Running 2 | 05:11 | 08:20 | 05:10 +00:01 | 09:16 -00:56 |
| Sled Push | 02:32 | 13:31 | 03:04 -00:32 | 14:26 -00:55 |
| Running 3 | 05:48 | 16:03 | 05:38 +00:10 | 17:30 -01:27 |
| Sled Pull | 04:30 | 21:51 | 05:16 -00:46 | 23:08 -01:17 |
| Running 4 | 06:06 | 26:21 | 05:37 +00:29 | 28:24 -02:03 |
| Burpees Broad Jump | 05:16 | 32:27 | 05:48 -00:32 | 34:01 -01:34 |
| Running 5 | 06:35 | 37:43 | 05:49 +00:46 | 39:49 -02:06 |
| Rowing | 04:58 | 44:18 | 04:56 +00:02 | 45:38 -01:20 |
| Running 6 | 06:24 | 49:16 | 05:39 +00:45 | 50:34 -01:18 |
| Farmers Carry | 02:49 | 55:40 | 02:18 +00:31 | 56:13 -00:33 |
| Running 7 | 06:01 | 58:29 | 05:38 +00:23 | 58:31 -00:02 |
| Sandbag Lunges | 05:13 | 01:04:30 | 05:30 -00:17 | 01:04:09 +00:21 |
| Running 8 | 07:35 | 01:09:43 | 06:20 +01:15 | 01:09:39 +00:04 |
| Wall Balls | 05:13 | 01:17:18 | 07:00 -01:47 | 01:15:59 +01:19 |
| Roxzone | 08:02 | 01:30:27 | 07:28 +00:34 | 01:30:27 |
In terms of pacing, it is evident that Hiu Kwong Wong started the race strongly, with faster times in the first part of the race (Running 1, Ski Erg, Running 2, Sled Push, Running 3, Sled Pull, Running 4, Burpees Broad Jump). However, he experienced a drop in performance in the second part of the race (Running 5, Rowing, Running 6, Farmers Carry, Running 7, Sandbag Lunges, Running 8, Wall Balls). This suggests that he may have started too fast and should consider pacing himself more effectively in future races.
In terms of his profile, Hiu Kwong Wong's total running time of 00:47:30 was 04:13 slower than average. This indicates that he may benefit from focusing on improving his running performance and endurance. Additionally, his Roxzone time of 00:08:02 was 00:38 slower than average, suggesting that he could work on reducing his transition time between exercise zones.
To improve his performance in these segments, Hiu Kwong Wong can incorporate the following training strategies and techniques:
1. Run Total: Hiu Kwong Wong should focus on improving his overall running fitness to reduce his total running time. This can be achieved through a combination of endurance runs, interval training, and hill sprints. He should gradually increase his mileage and incorporate speed work to enhance his running speed and efficiency.
2. Running 8, Running 5, Running 6, and Running 7: Hiu Kwong Wong should work on maintaining a consistent pace throughout the race. He can practice negative splitting, where he starts at a slightly slower pace and gradually increases his speed as the race progresses. This will help him avoid fatigue and maintain a steady performance in the later stages of the race.
3. Roxzone: To improve transition times, Hiu Kwong Wong should practice efficient and quick movements between exercise zones. He can focus on improving his agility, coordination, and speed through drills such as ladder drills, cone drills, and shuttle runs. Additionally, he should work on mental preparation and visualization techniques to minimize any hesitations during transitions.
4. Farmers Carry: Hiu Kwong Wong should specifically train for the Farmers Carry segment to improve his performance. He can incorporate exercises such as deadlifts, farmer's walks, and grip strength training to enhance his strength and endurance in carrying heavy weights. Additionally, he should focus on maintaining proper form and posture during the Farmers Carry to minimize energy expenditure and maximize efficiency.
By implementing these strategies and focusing on targeted training for specific segments, Hiu Kwong Wong can work towards improving his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Dürrling Daniel | 2023 München | 01:30:15 | |
| Hamilton Aaron 'Cave' | 2024 Dublin | 01:30:18 | |
| Tarmond Nick | 2024 Rotterdam | 01:30:56 | |
| Abernetty Jens | 2019 Hamburg | 01:30:25 | |
| Kreimes Martin | 2022 Frankfurt | 01:30:16 | |
| Tzaqafi Muhammad Gailan | 2024 Hong Kong | 01:30:49 | |
| Nitschke Thorsten | 2023 Köln | 01:29:58 | |
| Slot Oscar | 2023 Rotterdam | 01:30:04 | |
| Mccalister Brad | 2024 Chicago Navy Pier | 01:30:36 | |
| Fourie Tristan | 2024 Perth | 01:30:33 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Hong Kong | 01:47:56 | |
| 2024 Taipei | 01:34:19 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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