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 1000 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 Yong Richard'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 Yong Richard'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 Yong Richard'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 Yong Richard'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 05:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:08 | 08:19 to 06:11 | 36.7% |
| Sled Pull | 01:34 | 06:17 to 04:43 | 26.9% |
| Farmers Carry | 01:02 | 03:07 to 02:05 | 17.8% |
| Ski Erg | 00:24 | 04:48 to 04:24 | 6.9% |
| Rowing | 00:19 | 05:05 to 04:46 | 5.4% |
| Sled Push | 00:16 | 03:02 to 02:46 | 4.6% |
| Run Total | 00:06 | 42:15 to 42:09 | 1.7% |
| Burpees Broad Jump | 00:00 | 03:45 to 03:45 | 0.0% |
| Sandbag Lunges | 00:00 | 04:44 to 04:44 | 0.0% |
| Yong Richard | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:42 -00:54 | 00:00 +00:00 |
| Ski Erg | 04:48 | 03:48 | 04:28 +00:20 | 04:42 -00:54 |
| Running 2 | 05:02 | 08:36 | 05:01 +00:01 | 09:10 -00:34 |
| Sled Push | 03:02 | 13:38 | 02:57 +00:05 | 14:11 -00:33 |
| Running 3 | 05:38 | 16:40 | 05:27 +00:11 | 17:08 -00:28 |
| Sled Pull | 06:17 | 22:18 | 05:01 +01:16 | 22:35 -00:17 |
| Running 4 | 05:16 | 28:35 | 05:27 -00:11 | 27:36 +00:59 |
| Burpees Broad Jump | 03:45 | 33:51 | 05:24 -01:39 | 33:03 +00:48 |
| Running 5 | 05:26 | 37:36 | 05:37 -00:11 | 38:27 -00:51 |
| Rowing | 05:05 | 43:02 | 04:51 +00:14 | 44:04 -01:02 |
| Running 6 | 05:25 | 48:07 | 05:29 -00:04 | 48:55 -00:48 |
| Farmers Carry | 03:07 | 53:32 | 02:13 +00:54 | 54:24 -00:52 |
| Running 7 | 05:23 | 56:39 | 05:27 -00:04 | 56:37 +00:02 |
| Sandbag Lunges | 04:44 | 01:02:02 | 05:11 -00:27 | 01:02:04 -00:02 |
| Running 8 | 06:17 | 01:06:46 | 06:07 +00:10 | 01:07:15 -00:29 |
| Wall Balls | 08:19 | 01:13:03 | 06:37 +01:42 | 01:13:22 -00:19 |
| Roxzone | 05:39 | 01:27:01 | 07:02 -01:23 | 01:27:01 |
One standout aspect of Richard's performance was his total running time, which was 41 minutes and 34 seconds faster than the average for his finish time. This indicates that he has a strong running profile and excelled in this particular aspect of the race. His best running lap was 3 minutes and 48 seconds, which was 43 seconds faster than the average.
To improve in the Wall Balls segment, Richard should focus on strengthening his upper body and improving his endurance. Specific exercises to incorporate into his training routine could include overhead presses, push-ups, and medicine ball throws. Additionally, practicing wall ball exercises with a heavier ball can help improve power and accuracy.
For the Sled Pull segment, Richard should work on his pulling strength and technique. Incorporating exercises such as deadlifts, bent-over rows, and sled pulls into his training routine can help improve his performance in this area. It is also important to focus on maintaining a strong and stable core during the sled pull.
In the Farmers Carry segment, Richard should focus on improving his grip strength and overall endurance. Exercises such as farmer's walks, kettlebell swings, and grip strengthening exercises like plate pinches can help enhance his performance in this segment.
To improve in the Ski Erg and Rowing segments, Richard should work on his cardiovascular endurance and technique. Incorporating exercises like rowing intervals, cycling, and high-intensity interval training (HIIT) can help improve his overall cardiovascular fitness. Additionally, focusing on proper technique and form during these exercises will help optimize his performance in these segments.
During the race, Richard should also focus on efficient transitions between segments to minimize time spent in the roxzone. Improving overall fitness and specifically working on transition speed will help him reduce time lost in this area.
Lastly, Richard should consider incorporating specific training sessions that mimic the demands of the HYROX race. This can include combining running with strength exercises in a circuit format to simulate the race conditions and improve his ability to perform at a high level in each segment.
Overall, Richard Yong had a strong performance in the HYROX race in Hong Kong. By focusing on improving performance in the identified segments and implementing effective race strategies, he can further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Fillingham Liam | 2024 Glasgow | 01:27:08 | |
| Balzan Nicholas | 2024 Marseille | 01:27:04 | |
| Williams Damien | 2024 Melbourne | 01:27:25 | |
| Brien Aaron | 2022 London | 01:27:21 | |
| Arnold Mathias | 2019 Leipzig | 01:26:41 | |
| Mclean Lachy | 2024 Melbourne | 01:27:31 | |
| Watson Scott | 2023 Glasgow | 01:26:55 | |
| Evans Robert | 2023 London | 01:26:35 | |
| Richardson Joe | 2024 Birmingham | 01:27:08 | |
| Alba Valmorisco Marcos | 2023 Malaga | 01:26:38 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hong Kong | 01:21:20 | |
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