Dive into this athlete’s performance at 2022 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 327 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 Pong Wai Shan'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 Pong Wai Shan'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 Pong Wai Shan'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 Pong Wai Shan'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 07:09. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:58 | 58:47 to 55:49 | 41.5% |
| Sandbag Lunges | 02:20 | 08:46 to 06:26 | 32.6% |
| Sled Pull | 01:50 | 09:22 to 07:32 | 25.6% |
| Ski Erg | 00:01 | 05:37 to 05:36 | 0.2% |
| Sled Push | 00:00 | 02:31 to 02:31 | 0.0% |
| Burpees Broad Jump | 00:00 | 08:20 to 08:20 | 0.0% |
| Rowing | 00:00 | 05:28 to 05:28 | 0.0% |
| Farmers Carry | 00:00 | 02:29 to 02:29 | 0.0% |
| Wall Balls | 00:00 | 06:20 to 06:20 | 0.0% |
| Pong Wai Shan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:22 | 00:00 | 06:03 -01:41 | 00:00 +00:00 |
| Ski Erg | 05:37 | 04:22 | 05:31 +00:06 | 06:03 -01:41 |
| Running 2 | 07:20 | 09:59 | 06:43 +00:37 | 11:34 -01:35 |
| Sled Push | 02:31 | 17:19 | 03:28 -00:57 | 18:17 -00:58 |
| Running 3 | 08:25 | 19:50 | 07:10 +01:15 | 21:45 -01:55 |
| Sled Pull | 09:22 | 28:15 | 07:20 +02:02 | 28:55 -00:40 |
| Running 4 | 08:53 | 37:37 | 07:13 +01:40 | 36:15 +01:22 |
| Burpees Broad Jump | 08:20 | 46:30 | 08:54 -00:34 | 43:28 +03:02 |
| Running 5 | 07:37 | 54:50 | 07:33 +00:04 | 52:22 +02:28 |
| Rowing | 05:28 | 01:02:27 | 05:59 -00:31 | 59:55 +02:32 |
| Running 6 | 07:29 | 01:07:55 | 07:18 +00:11 | 01:05:54 +02:01 |
| Farmers Carry | 02:29 | 01:15:24 | 02:45 -00:16 | 01:13:12 +02:12 |
| Running 7 | 07:09 | 01:17:53 | 07:24 -00:15 | 01:15:57 +01:56 |
| Sandbag Lunges | 08:46 | 01:25:02 | 06:38 +02:08 | 01:23:21 +01:41 |
| Running 8 | 07:35 | 01:33:48 | 08:19 -00:44 | 01:29:59 +03:49 |
| Wall Balls | 06:20 | 01:41:23 | 07:18 -00:58 | 01:38:18 +03:05 |
| Roxzone | 07:50 | 01:55:25 | 09:49 -01:59 | 01:55:25 |
For improving the running segments, Wai Shan Pong should incorporate interval training and tempo runs into her training routine. Interval training involves alternating between high-intensity sprints and periods of active recovery. This will help improve her speed and endurance. Additionally, tempo runs at a comfortably hard pace will help her maintain a consistent pace during the race. Incorporating hill workouts will also strengthen her leg muscles and improve her overall running performance.
For the Sled Pull and Sandbag Lunges segments, Wai Shan Pong should focus on improving her strength and endurance. Incorporating exercises such as squats, lunges, deadlifts, and kettlebell swings into her training routine will help build the necessary strength for these segments. She should also work on improving her grip strength through exercises such as farmer's carries and pull-ups. By strengthening her muscles and improving her endurance, Wai Shan Pong will be able to perform better in these challenging segments.
Wai Shan Pong should also create a race plan and practice transitions between segments to minimize the time spent in the roxzone. By improving her overall fitness and transition time, she can reduce the time lost in this segment.
Additionally, Wai Shan Pong should focus on maintaining good form and technique throughout the race. This will help her perform the exercises efficiently and prevent any unnecessary energy expenditure. Regular practice of the specific exercises, such as sled pull and sandbag lunges, will help her refine her technique and improve her performance in these segments.
In conclusion, Wai Shan Pong had a commendable performance in the Hyrox race, but there are areas where she can make improvements. By focusing on specific training strategies and techniques, she can improve her performance in the running segments, sled pull, and sandbag lunges. Implementing race strategies such as proper pacing and efficient transitions will also contribute to her overall performance. With dedication and targeted training, Wai Shan Pong has the potential to further excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Fellinger Marloes | 2024 Rotterdam | 01:55:33 | |
| Luder Natacha | 2024 Amsterdam | 01:55:52 | |
| Leary Tennille | 2022 Chicago | 01:55:55 | |
| Gonzales Ashley | 2021 Dallas | 01:55:48 | |
| Todd Heather | 2024 Birmingham | 01:54:55 | |
| Epton Sian | 2022 London | 01:55:05 | |
| Tuba Brigitta | 2022 Madrid | 01:55:23 | |
| Meis Jolieke | 2021 Amsterdam | 01:55:25 | |
| Cross Breanna | 2024 Perth | 01:55:37 | |
| Ghijsen Floor | 2024 Paris | 01:55:06 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hong Kong | 01:53:57 | |
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