Dive into this athlete’s performance at 2024 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
371 similar athletes.
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 371 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 371 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Sungeun Joh'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 Sungeun Joh'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 371 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 Sungeun Joh'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 Sungeun Joh'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
11:21.
Check the detail of the improvement plan below.
Based on 371 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey Joh Sungeun! Congrats on finishing the 2024 Hong Kong Hyrox race with a solid time of 01:59:59. That puts you in the top 32% overall and the top 89% in your age group—nice work! 🎉 Your total running time of 00:52:51 is impressive, being 5:17 faster than average. It shows you’ve got a runner's profile, which is fantastic, but we need to ensure that your strength is keeping up with your speed.
Looking at your pacing, you kicked off with a fast start in Running 1, coming in at 00:04:32, a full minute quicker than average. While it's great to have that burst of speed, it’s essential to balance that energy throughout the race. This pace might have led to some fatigue in later segments, especially during the Sled Pull and Wall Balls, where you saw significant slowdowns. Let’s focus on turning that speed into endurance while also shoring up your strength in key areas.
Segments to Improve:
Now, let’s dive into those segments that need some serious TLC:
Sled Pull (00:12:16): Ouch! This was definitely a drag. Your time was 5:08 slower than average, which put you in the 98th percentile. This segment requires a combination of upper body strength and core stability. Start incorporating specific drills like:
Sled Pull Drills: Use lighter weights to practice pulling with proper form. Focus on engaging your core and legs to help drive the movement.
Farmer's Walks: These will help build grip and core strength. Grab a pair of dumbbells and walk for distance or time.
Core Strengthening Exercises: Planks, Russian twists, and hanging leg raises will help improve your overall stability.
Wall Balls (00:15:59): This segment really dropped the ball! Being 5:54 slower than average (97th percentile) indicates a need for more explosive strength. To boost your performance here:
Wall Ball Drills: Practice your technique with lighter balls at higher reps. Focus on form, aiming for a consistent height on the wall.
Plyometric Squats: These will help with the explosive power needed for the wall balls—shoot for 3-4 sets of 10-15 reps.
Squat Variations: Front squats and goblet squats will build the strength needed for your legs and core for wall balls.
Sled Push (00:03:54): At 6 seconds faster than average, you did okay here, but there’s room for gains. Work on your leg drive and technique:
Sled Push Technique Work: Focus on your foot placement and body angle when pushing. Keep your hips low and drive through your legs.
Heavy Squats: Strengthen your legs with squats. Increased leg strength will translate into more power during the sled push.
Sandbag Lunges (00:07:02): You were 47 seconds faster than average here, but let’s see if we can bring that time down even more:
Weighted Lunges: Increase the weight gradually to build strength and endurance in your legs.
Dynamic Mobility Drills: Incorporate these to improve your range of motion and reduce fatigue during the race.
Race Strategies:
For your next race, consider these strategies:
Pacing: Start at a moderate pace in the first running segment. You want to feel like you could still run a bit faster at the end of each running section.
Transition Times: Work on your transitions between exercises. If you're slower than average in the Roxzone (00:09:49), consider practicing quicker transitions in your training sessions.
Hydration & Nutrition: Make sure you’re fueling up properly before the race. A well-fueled body will help maintain your energy levels during those tough segments.
Conclusion:
Joh, you’ve got a solid foundation to build on! Your running speed is already a strength, but let’s work on turning those weaknesses into strengths. Remember, every athlete has areas to improve—think of them as opportunities to become a better version of yourself. As they say, “It’s not about being the best; it’s about being better than you were yesterday.” So, lace up those shoes, hit the gym, and let's crush those segments next time! 💪 Keep that fire burning, and remember to have some fun along the way. You’ve got this! 💥