Tang Kwan Lok Hyrox Result

Dive into this athlete’s performance at 2024 Brisbane 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 195 similar athletes.

Performance Highlights

HKG HKG Flag Men 25-29 #113029 02:09:06 78th in AG | Top 98.7% 580th | Top 97.6%
-09:41
53:51
Run Total
-01:11
06:44
Avg. Lap
-00:41
05:22
Best Lap
+10:30
01:04:25
Workout Total
+01:19
08:03
Avg. Workout
-00:51
10:55
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 195 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 195 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Tang Kwan Lok'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 Tang Kwan Lok'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 195 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 Tang Kwan Lok'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 Tang Kwan Lok'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 12:48. Check the detail of the improvement plan below.

03:46 Potential Improvement 29.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:46 14:21 to 10:35 29.4%
Sandbag Lunges 03:14 11:11 to 07:57 25.3%
Sled Push 01:50 06:15 to 04:25 14.3%
Sled Pull 01:43 09:11 to 07:28 13.4%
Farmers Carry 01:40 04:51 to 03:11 13.0%
Ski Erg 00:24 05:27 to 05:03 3.1%
Rowing 00:11 05:47 to 05:36 1.4%
Burpees Broad Jump 00:00 07:22 to 07:22 0.0%
Run Total 00:00 53:51 to 53:51 0.0%

Splits Time

Tang Kwan Lok Perfect Race
Splits Total Average Total
Running 1 04:13 00:00 05:55 -01:42 00:00 +00:00
Ski Erg 05:27 04:13 05:00 +00:27 05:55 -01:42
Running 2 05:22 09:40 06:42 -01:20 10:55 -01:15
Sled Push 06:15 15:02 04:12 +02:03 17:37 -02:35
Running 3 06:25 21:17 07:50 -01:25 21:49 -00:32
Sled Pull 09:11 27:42 07:30 +01:41 29:39 -01:57
Running 4 06:19 36:53 07:52 -01:33 37:09 -00:16
Burpees Broad Jump 07:22 43:12 08:49 -01:27 45:01 -01:49
Running 5 07:18 50:34 08:25 -01:07 53:50 -03:16
Rowing 05:47 57:52 05:45 +00:02 01:02:15 -04:23
Running 6 07:32 01:03:39 07:51 -00:19 01:08:00 -04:21
Farmers Carry 04:51 01:11:11 03:02 +01:49 01:15:51 -04:40
Running 7 06:53 01:16:02 08:01 -01:08 01:18:53 -02:51
Sandbag Lunges 11:11 01:22:55 08:26 +02:45 01:26:54 -03:59
Running 8 09:51 01:34:06 10:49 -00:58 01:35:20 -01:14
Wall Balls 14:21 01:43:57 11:11 +03:10 01:46:09 -02:12
Roxzone 10:55 02:09:06 11:46 -00:51 02:09:06
Based on 195 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Kwan Lok Tang demonstrated a commendable performance in the 2024 Brisbane Hyrox race, finishing in the top 57% overall and top 46% in his age group. Notably, his total running time was significantly faster than average by 10:07, suggesting a strong running profile. His pacing strategy seems well-executed, with the initial running segments (Running 1 through 4) being notably faster than average, indicating a strong start. However, there is room for improvement in strength-based segments, highlighting an opportunity to enhance his hybrid athlete capabilities.

Segments to Improve

  • Wall Balls:

    Analysis: This segment was 3:15 slower than average, significantly impacting overall performance.

    Advice: Focus on improving leg strength and endurance. Incorporate exercises such as squats (front and goblet), thrusters, and wall ball practice with lighter weights to perfect form and increase speed.

  • Sandbag Lunges:

    Analysis: Completing this segment 2:53 slower than average indicates a need for enhanced leg strength and endurance.

    Advice: Implement lunge variations (forward, reverse, and walking lunges) with added weight. Practice with sandbags to mimic race conditions. Focus on maintaining a steady pace and controlled breathing.

  • Sled Push and Pull:

    Analysis: Both segments were significantly slower than average, with the push being 2:01 slower and the pull 1:43 slower.

    Advice: Incorporate sled training into weekly workouts, emphasizing both strength and technique. Practice with varying weights to simulate race conditions and improve power output.

  • Farmers Carry:

    Analysis: This segment was 1:49 slower than average, indicating a need to improve grip strength and core stability.

    Advice: Include farmers walks with increasing weight, focusing on maintaining posture and stability. Strengthen grip with exercises like dead hangs and plate pinches.

  • Ski Erg:

    Analysis: Slightly slower than average by 26 seconds, indicating potential for improvement.

    Advice: Focus on technique and efficiency. Incorporate interval training on the Ski Erg to improve power and endurance.

  • Roxzone:

    Analysis: While faster than average, there's still room for improvement in transition efficiency.

    Advice: Practice seamless transitions between exercises. Include quick-change drills and practice transitioning between running and other exercises to reduce time spent in the roxzone.

Race Strategies

  • Pacing: Maintain the strong initial pace but ensure not to overly exhaust energy reserves early, especially before strength segments.
  • Energy Management: Focus on efficient breathing and energy conservation during transitions and strength segments to maintain performance throughout the race.
  • Strength-Endurance Balance: Continue building running strength while placing a greater emphasis on improving strength and endurance for weight-based exercises.
  • Practice Compromised Running: Incorporate running sessions immediately following strength workouts to simulate race conditions and improve recovery between segments.
Similar Athletes
Reddy James 2024 New York 02:09:25
Jenkins Craig 2022 London 02:09:07
Ng Andrew 2024 Taipei 02:09:01
Muralla Nico 2023 Hong Kong 02:09:22
Jones Grant 2024 Dallas 02:09:14
Bagri Gurjot 2024 Birmingham 02:09:07
GarciaMonco Carra Fernando 2024 Bilbao 02:08:48
Gerber Patrick 2023 Frankfurt 02:09:10
Veenstra Stewart 2023 Dubai 02:08:57
Jasmin Bernard 2024 Paris 02:09:27

Measure Your Performance Against Top Athletes

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