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 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!
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.
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.
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.
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.
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 05:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 02:01 (From 07:26 to 05:25) | 39.5% |
| Sled Push | 01:59 (From 04:34 to 02:35) | 38.9% |
| Farmers Carry | 00:30 (From 02:38 to 02:08) | 9.8% |
| Sandbag Lunges | 00:24 (From 05:01 to 04:37) | 7.8% |
| Ski Erg | 00:10 (From 05:13 to 05:03) | 3.3% |
| BBJ | 00:02 (From 05:52 to 05:50) | 0.7% |
| Rowing | 00:00 (From 05:18 to 05:18) | 0.0% |
| Wall Balls | 00:00 (From 04:03 to 04:03) | 0.0% |
| Run Total | 00:00 (From 43:11 to 43:11) | 0.0% |
| Wong Sharon Hoi Nam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:50 | 00:00 | 05:11 -01:21 | 00:00 +00:00 |
| Ski Erg | 05:13 | 03:50 | 05:08 +00:05 | 05:11 -01:21 |
| Running 2 | 05:10 | 09:03 | 05:31 -00:21 | 10:19 -01:16 |
| Sled Push | 04:34 | 14:13 | 02:44 +01:50 | 15:50 -01:37 |
| Running 3 | 06:05 | 18:47 | 05:49 +00:16 | 18:34 +00:13 |
| Sled Pull | 07:26 | 24:52 | 05:51 +01:35 | 24:23 +00:29 |
| Running 4 | 05:45 | 32:18 | 05:50 -00:05 | 30:14 +02:04 |
| Burpees Broad Jump | 05:52 | 38:03 | 06:14 -00:22 | 36:04 +01:59 |
| Running 5 | 05:45 | 43:55 | 05:58 -00:13 | 42:18 +01:37 |
| Rowing | 05:18 | 49:40 | 05:24 -00:06 | 48:16 +01:24 |
| Running 6 | 05:23 | 54:58 | 05:53 -00:30 | 53:40 +01:18 |
| Farmers Carry | 02:38 | 01:00:21 | 02:15 +00:23 | 59:33 +00:48 |
| Running 7 | 05:30 | 01:02:59 | 05:51 -00:21 | 01:01:48 +01:11 |
| Sandbag Lunges | 05:01 | 01:08:29 | 04:53 +00:08 | 01:07:39 +00:50 |
| Running 8 | 05:47 | 01:13:30 | 06:16 -00:29 | 01:12:32 +00:58 |
| Wall Balls | 04:03 | 01:19:17 | 05:01 -00:58 | 01:18:48 +00:29 |
| Roxzone | 07:36 | 01:30:48 | 06:59 +00:37 | 01:30:48 |
For the Sled Push and Sled Pull, Sharon can benefit from increasing her strength and power. Incorporating exercises such as squats, deadlifts, and lunges into her training routine will help her develop the necessary lower body strength for these segments. Additionally, practicing the sled push and pull movements specifically, with a focus on proper technique and form, will improve her efficiency and speed in these events.
To address the Roxzone segment, Sharon should work on improving her overall fitness and reducing her transition time. High-intensity interval training (HIIT) workouts that combine cardiovascular exercises with strength training will help improve her overall fitness level and increase her speed in transitioning between exercises.
In the Running 3 segment, Sharon lost 00:15 compared to the average. To improve her running performance in this segment, she should focus on endurance training and interval running workouts. Incorporating long-distance runs into her training routine and incorporating speed and interval training will help her improve her speed and endurance in this segment.
Similarly, for the Farmers Carry segment, Sharon can benefit from increasing her overall strength and grip strength. Exercises such as farmer's carries, kettlebell swings, and pull-ups will help improve her grip strength and overall strength for this segment.
Additionally, Sharon should consider strategizing her transitions between segments to minimize time lost in the Roxzone. Practicing quick and efficient transitions during her training sessions will help her improve her transition time during the race.
Overall, Sharon Hoi Nam Wong had a strong performance in the Hyrox race in Hong Kong. By focusing on improving her strength, endurance, and transition time, she can further enhance her performance in future races. Incorporating the suggested training strategies, exercises, and race strategies will help Sharon continue to excel in her fitness journey.
| Similar Athletes | |||
|---|---|---|---|
| Muskus Johanna | 2023 Dubai | 01:30:19 | |
| Pizzocaro Marta | 2024 Rimini | 01:31:08 | |
| Requena López María | 2023 München | 01:30:23 | |
| Wowk Melissa | 2024 Frankfurt | 01:30:48 | |
| Scharfschwerdt Petra | 2019 Hamburg | 01:30:30 | |
| 于 淼 | 2024 Beijing | 01:30:38 | |
| Ciupak Marta | 2024 Poznan | 01:31:04 | |
| Malik Kerry | 2024 Birmingham | 01:31:15 | |
| Dorgaten Julia | 2024 Köln | 01:30:45 | |
| Paterson Ashlie | 2024 Glasgow | 01:30:37 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Taipei Wong Sharon Hoi Nam | 01:26:00 | |
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Wong Sharon Hoi Nam
