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 Sun Linus'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 Sun Linus'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 Sun Linus'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 Sun Linus'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 04:14. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:19 | 46:02 to 43:43 | 54.7% |
| Farmers Carry | 00:56 | 03:07 to 02:11 | 22.0% |
| Wall Balls | 00:50 | 07:26 to 06:36 | 19.7% |
| Sled Push | 00:08 | 03:04 to 02:56 | 3.1% |
| Ski Erg | 00:01 | 04:30 to 04:29 | 0.4% |
| Sled Pull | 00:00 | 04:44 to 04:44 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:23 to 04:23 | 0.0% |
| Rowing | 00:00 | 04:49 to 04:49 | 0.0% |
| Sandbag Lunges | 00:00 | 04:57 to 04:57 | 0.0% |
| Sun Linus | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:17 | 00:00 | 04:46 -00:29 | 00:00 +00:00 |
| Ski Erg | 04:30 | 04:17 | 04:31 -00:01 | 04:46 -00:29 |
| Running 2 | 05:20 | 08:47 | 05:08 +00:12 | 09:17 -00:30 |
| Sled Push | 03:04 | 14:07 | 03:04 +00:00 | 14:25 -00:18 |
| Running 3 | 06:10 | 17:11 | 05:37 +00:33 | 17:29 -00:18 |
| Sled Pull | 04:44 | 23:21 | 05:13 -00:29 | 23:06 +00:15 |
| Running 4 | 05:51 | 28:05 | 05:36 +00:15 | 28:19 -00:14 |
| Burpees Broad Jump | 04:23 | 33:56 | 05:44 -01:21 | 33:55 +00:01 |
| Running 5 | 06:16 | 38:19 | 05:47 +00:29 | 39:39 -01:20 |
| Rowing | 04:49 | 44:35 | 04:54 -00:05 | 45:26 -00:51 |
| Running 6 | 06:15 | 49:24 | 05:37 +00:38 | 50:20 -00:56 |
| Farmers Carry | 03:07 | 55:39 | 02:18 +00:49 | 55:57 -00:18 |
| Running 7 | 05:56 | 58:46 | 05:36 +00:20 | 58:15 +00:31 |
| Sandbag Lunges | 04:57 | 01:04:42 | 05:28 -00:31 | 01:03:51 +00:51 |
| Running 8 | 05:59 | 01:09:39 | 06:17 -00:18 | 01:09:19 +00:20 |
| Wall Balls | 07:26 | 01:15:38 | 06:57 +00:29 | 01:15:36 +00:02 |
| Roxzone | 07:03 | 01:30:00 | 07:27 -00:24 | 01:30:00 |
To improve in the Run Total segment, Linus should work on improving his overall fitness and his transition time. By enhancing his cardiorespiratory endurance and increasing his overall strength, he will be able to maintain a faster pace throughout the race and reduce the time spent in transition zones. Incorporating exercises such as interval training, HIIT workouts, and plyometric exercises can help improve his overall fitness level.
In the Farmers Carry segment, Linus should focus on improving his grip strength and overall strength in his upper body. Exercises such as farmer's carries, deadlifts, and pull-ups can help strengthen his grip and upper body muscles. Additionally, he should practice proper form and technique during the farmers carry to ensure maximum efficiency and minimize time lost.
For Running 6 and Running 3 segments, Linus should work on improving his endurance and speed. Incorporating long-distance runs, tempo runs, and interval training can help enhance his running performance. By focusing on building his aerobic capacity and increasing his speed, he will be able to maintain a faster pace in these segments.
In the Wall Balls segment, Linus should focus on improving his lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help strengthen his lower body muscles and improve his power output during the wall balls. Additionally, practicing proper form and technique during the wall balls can help improve efficiency and reduce time lost.
In the Running 5, Running 7, Running 2, and Running 4 segments, Linus should work on improving his endurance and maintaining a consistent pace. Incorporating tempo runs, fartlek training, and hill repeats can help enhance his running performance and build his endurance. By focusing on maintaining a steady pace throughout these segments, he can reduce the time lost compared to the average.
By implementing these strategies and focusing on the identified areas of improvement, Linus can enhance his performance in future Hyrox races and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Fawcett David | 2024 Birmingham | 01:29:56 | |
| Chu Brandon | 2024 Dallas | 01:29:36 | |
| Morgan Peter | 2024 Manchester | 01:29:41 | |
| Pellegrino Virgilio | 2024 Rimini | 01:30:02 | |
| Ferguson Scott | 2023 London | 01:30:16 | |
| Genrich Kay | 2022 Leipzig | 01:30:12 | |
| Hlib Przemysław | 2024 Poznan | 01:30:00 | |
| Chin Ravi | 2023 Amsterdam | 01:30:16 | |
| Dengg Michael | 2024 Stuttgart | 01:30:09 | |
| Buxton Zephyros | 2022 London | 01:29:44 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Hong Kong | 01:35:50 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
