Ho Lam Chung Hyrox Result

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 179 similar athletes.

Performance Highlights

HKG Flag Ho Lam Chung Men 45-49 #170013 02:09:41 93rd in AG | Top 93.9% 941st | Top 91.1%
-08:02
56:12
Run Total
-00:57
07:02
Avg. Lap
-01:05
05:10
Best Lap
+10:41
01:04:41
Workout Total
+01:20
08:05
Avg. Workout
-02:51
08:52
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

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 179 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 179 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 179 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 his 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 13:36. Check the detail of the improvement plan below.

06:21 Potential Improvement 46.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Sandbag Lunges 06:21 (From 14:18 to 07:57) 46.7%
Wall Balls 06:09 (From 16:44 to 10:35) 45.2%
BBJ 01:06 (From 09:44 to 08:38) 8.1%
Ski Erg 00:00 (From 04:55 to 04:55) 0.0%
Sled Push 00:00 (From 03:59 to 03:59) 0.0%
Sled Pull 00:00 (From 07:04 to 07:04) 0.0%
Rowing 00:00 (From 05:08 to 05:08) 0.0%
Farmers Carry 00:00 (From 02:49 to 02:49) 0.0%
Run Total 00:00 (From 56:12 to 56:12) 0.0%

Splits Time

Ho Lam Chung Perfect Race
Splits Total Average Total
Running 1 05:22 00:00 05:52 -00:30 00:00 +00:00
Ski Erg 04:55 05:22 05:01 -00:06 05:52 -00:30
Running 2 05:10 10:17 06:43 -01:33 10:53 -00:36
Sled Push 03:59 15:27 04:07 -00:08 17:36 -02:09
Running 3 06:06 19:26 07:54 -01:48 21:43 -02:17
Sled Pull 07:04 25:32 07:28 -00:24 29:37 -04:05
Running 4 05:53 32:36 07:51 -01:58 37:05 -04:29
Burpees Broad Jump 09:44 38:29 09:03 +00:41 44:56 -06:27
Running 5 06:35 48:13 08:41 -02:06 53:59 -05:46
Rowing 05:08 54:48 05:42 -00:34 01:02:40 -07:52
Running 6 06:25 59:56 08:01 -01:36 01:08:22 -08:26
Farmers Carry 02:49 01:06:21 03:03 -00:14 01:16:23 -10:02
Running 7 06:18 01:09:10 08:06 -01:48 01:19:26 -10:16
Sandbag Lunges 14:18 01:15:28 08:32 +05:46 01:27:32 -12:04
Running 8 14:27 01:29:46 10:50 +03:37 01:36:04 -06:18
Wall Balls 16:44 01:44:13 11:04 +05:40 01:46:54 -02:41
Roxzone 08:52 02:09:41 11:43 -02:51 02:09:41
Based on 179 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Chung Ho Lam, you rocked the 2024 Hong Kong HYROX event, finishing with an overall time of 02:09:41, placing you in the top 34% of all competitors and the top 93% in your age group. That's impressive! 💪 Your total running time of 00:56:12 is 08:17 faster than average, showcasing that you have a strong running profile—definitely the kind of guy who can outrun a cheetah if the situation called for it (just kidding, don't try that at home!).

However, looking at your pacing strategy, it seems like you started with a bit of a sprint—your first running segment was 30 seconds faster than average, but you fell into the 28th percentile. It might have been too aggressive, leading to fatigue in later segments. This is something we can work on to smooth out your pacing and ensure you maintain that speed throughout the race.

Segments to Improve:

Now, let’s dive into the segments that are calling for some TLC. Here’s a breakdown of your weakest areas and actionable strategies for improvement:

  • Sandbag Lunges (14:18): This was your slowest segment and ranked in the 98th percentile. To tackle this, focus on building core strength and stability. Incorporate weighted lunges and step-ups into your training. A good drill to practice is the Walking Lunge with a Twist—this engages your core while boosting your lower body strength.
  • Wall Balls (16:44): Another segment that could use a boost. To improve, work on your squat depth and explosiveness. Try practicing with lighter weights at higher reps to increase your endurance. A fun drill could be Wall Ball Ladder Sets; start with a lighter ball and gradually increase the weight while maintaining form.
  • Burpees Broad Jump (9:44): You were 44 seconds slower than average here. Try to break this down into drill practice. Use a Burpee to Box Jump combo to build explosiveness and coordination. Also, focusing on a quick transition from the burpee to the jump can shave off valuable seconds.
  • Sled Push (3:59) and Sled Pull (7:04): Both segments rank lower than average. Implement drills like Heavy Sled Drags and Pushed Lateral Shuffles. This will help build your power and improve your efficiency in these movements. Ensure your form is tight, focusing on core engagement and leg drive.

It's clear that these segments have potential for improvement—let's transform these weaknesses into your strengths! Remember, even a strong runner like you can nail the strength segments if you put in the work! 🏆

Race Strategies:

When you hit the course next time, consider these strategies:

  • Pacing: Find a steady pace that you can maintain throughout the race. A good rule of thumb is to start at about 70% effort for the first half, then gradually increase to 80-90% in the second half.
  • Transition Efficiency: You spent 8:52 in the roxzone, which is faster than average but can always be optimized. Practice quick changes between exercises during your training. You can use a timer to simulate race conditions and build efficiency in your transitions.
  • Breathing: Focus on controlled breathing, especially in the more intense sections. This keeps your heart rate steady and gives you the stamina to push through. A simple technique is inhaling for a count of four and exhaling for a count of six.
Conclusion:

Chung, you’ve got a lot of potential, and with some focused training on those key segments, I have no doubt you’ll continue to climb the ranks! Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.” (Dwayne Johnson knows what's up!) Keep pushing those limits, stay committed, and before you know it, you’ll be smashing your own records like a boss! 💥

Stay strong, stay focused, and let’s make those improvements stick. I'm here to help you every step of the way. Until next time, keep crushing it in the roxzone! – The Rox-Coach

Similar Athletes
Nicholson Colin 2024 Chicago Navy Pier 02:09:42
Feeney Jim 2021 Chicago 02:09:18
Cundall Wayne 2023 Glasgow 02:09:33
Küwen Christian 2020 Hannover 02:09:52
Naipal Praveen 2024 Amsterdam 02:09:31
Kbaier Laurent 2024 Nice 02:09:44
Parchment Monica 2024 Washington - North American Championships 02:09:56
Monroy Elizondo Ismael 2024 Mexico City 02:10:03
Hussain Shahajhan 2023 Singapore 02:10:01
Dyer Michael 2023 Birmingham 02:09:55

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