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
731 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 731 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 731 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Chong Hilton Alfred'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 Chong Hilton Alfred'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 731 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 Chong Hilton Alfred'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 Chong Hilton Alfred'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
11:30.
Check the detail of the improvement plan below.
Based on 731 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey Hilton! First off, a huge shoutout for crushing the 2024 Hong Kong HYROX event! Finishing 818th overall and 12th in your age group means you’re well within the top 30% of 2712 athletes! That’s no small feat! Your overall time of 01:50:53 speaks volumes about your commitment and endurance. Remember, it’s not just about the finish line but the journey that gets you there. You’ve shown that you can run like the wind—your total running time was a solid 06:42 faster than the average. Clearly, you’ve got a runner’s profile, but there’s room to pump up that strength game. 💪
Looking at your pacing, it seems you kicked off with a slightly faster pace than average in the first running segment, which isn't too bad. However, the rest of your running splits showed a bit of inconsistency, especially after the sled pull. It’s like that moment when you realize you’re at a buffet but can only fit in one plate—time to strategize your portions! Keep pushing that endurance while honing your strength, and you’ll be unstoppable.
Segments to Improve:
Let’s dive into the areas where you can really turn the tide and transform those segments into strengths:
Wall Balls: Ouch! A 15:21, which is 06:13 slower than average, really stands out here. This is your “hurdle” segment. To improve, focus on your technique and consistency. Aim for 3 sets of 15 wall balls in your training. Ensure your squat form is solid; keep your back straight and push through your heels. Gradually increase the weight to build strength.
Sled Pull: At 09:04, you’ve got a lot of room to improve here—this segment was a whopping 02:31 slower than average. Work on your pulling technique: use your legs more than your arms. Try doing resistance band pulls to mimic the sled motion. Incorporate sled pulls into your workouts, focusing on short, explosive pulls to build that leg power.
Burpees Broad Jump: Clocking in at 09:29, which is 02:00 slower than average, we need to kick it up a notch. Try practicing for time—see how many burpees you can do in 1 minute and increase that number each week. Pair this with broad jumps to develop explosive power. Try 3 sets of 10 burpees followed by 5 broad jumps, focusing on form and speed.
Sled Push: You finished at 03:39, which is 00:39 slower than average. Implement more exercises that mimic the sled push, such as pushing a heavy tire or using a prowler. Aim for 5 sets of 20 meters at max effort. Remember to keep your hips low and drive through your legs!
Ski Erg: You clocked in at 05:02, which is 00:14 slower than average. Focus on your upper body strength and technique. Spend some time working on your lat strength and core stability with pull-ups and planks. Incorporate intervals on the Ski Erg—30 seconds on, 30 seconds off, for 10 rounds to build endurance and speed.
Rowing: At 05:29, that's 00:07 slower than average. Focus on the stroke rate and technique—strong legs and a powerful finish. Try 5 sets of 500 meters at a controlled pace, then gradually increase your intensity. Mix in sprint intervals as well!
Race Strategies:
Now, let’s talk about race day tactics. To maximize your performance, consider these strategies:
Pacing: You started strong, but keep an eye on pacing throughout the race. If you feel you’ve got extra energy, save it for the last running segment—those final meters are where you can shine!
Transition Times: Your Roxzone time of 08:22 is 01:46 faster than average, which is great, but there’s always room for improvement. Practice your transitions during training. Set up a mock course where you can switch between exercises seamlessly. The smoother the transitions, the more energy you save.
Nutrition: Ensure you’re fueling up correctly before the race. A balanced meal with carbs and protein will keep your energy levels steady. During the race, consider quick energy gels or chews if you find yourself lagging!
Visualize Success: Before race day, visualize the entire race in your mind. Picture yourself nailing those wall balls and breezing through the sled pull. Visualization can boost confidence and performance. “What you think, you become.” – Buddha. 🏆
Conclusion:
Hilton, you’ve shown incredible potential, and with targeted training and smart strategies, you can elevate your performance even further. Remember, every rep counts, and every second you shave off can be the difference between a good race and a great one! Keep that spirit high and your goals even higher. “Fall down seven times, get up eight.” – Japanese Proverb. Keep pushing, stay consistent, and don’t forget to have fun while you’re at it! 💥
As your Rox-Coach, I’m here to help you crush those goals. Let’s turn those weaknesses into strengths and bring home a medal next time! Onward and upward!