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 854 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 Chan Alan Kin Han'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 Chan Alan Kin Han'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 Chan Alan Kin Han'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 Chan Alan Kin Han'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 05:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 01:55 | 05:37 to 03:42 | 37.0% |
| Run Total | 01:38 | 52:26 to 50:48 | 31.5% |
| Farmers Carry | 00:54 | 03:38 to 02:44 | 17.4% |
| Sled Pull | 00:26 | 06:45 to 06:19 | 8.4% |
| Sandbag Lunges | 00:18 | 06:55 to 06:37 | 5.8% |
| Ski Erg | 00:00 | 04:31 to 04:31 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:58 to 06:58 | 0.0% |
| Rowing | 00:00 | 05:01 to 05:01 | 0.0% |
| Wall Balls | 00:00 | 07:24 to 07:24 | 0.0% |
| Chan Alan Kin Han | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 05:20 -01:32 | 00:00 +00:00 |
| Ski Erg | 04:31 | 03:48 | 04:46 -00:15 | 05:20 -01:32 |
| Running 2 | 04:49 | 08:19 | 05:56 -01:07 | 10:06 -01:47 |
| Sled Push | 05:37 | 13:08 | 03:41 +01:56 | 16:02 -02:54 |
| Running 3 | 05:42 | 18:45 | 06:34 -00:52 | 19:43 -00:58 |
| Sled Pull | 06:45 | 24:27 | 06:28 +00:17 | 26:17 -01:50 |
| Running 4 | 06:13 | 31:12 | 06:35 -00:22 | 32:45 -01:33 |
| Burpees Broad Jump | 06:58 | 37:25 | 07:22 -00:24 | 39:20 -01:55 |
| Running 5 | 05:57 | 44:23 | 06:52 -00:55 | 46:42 -02:19 |
| Rowing | 05:01 | 50:20 | 05:17 -00:16 | 53:34 -03:14 |
| Running 6 | 06:36 | 55:21 | 06:40 -00:04 | 58:51 -03:30 |
| Farmers Carry | 03:38 | 01:01:57 | 02:40 +00:58 | 01:05:31 -03:34 |
| Running 7 | 06:31 | 01:05:35 | 06:39 -00:08 | 01:08:11 -02:36 |
| Sandbag Lunges | 06:55 | 01:12:06 | 06:53 +00:02 | 01:14:50 -02:44 |
| Running 8 | 12:54 | 01:19:01 | 08:10 +04:44 | 01:21:43 -02:42 |
| Wall Balls | 07:24 | 01:31:55 | 08:47 -01:23 | 01:29:53 +02:02 |
| Roxzone | 09:24 | 01:48:35 | 09:55 -00:31 | 01:48:35 |
To improve in Running 8, Alan should focus on his endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running performance. He can also incorporate tempo runs and hill sprints to build strength and power in his legs. Additionally, working on his running form and technique can help optimize his running efficiency.
For the Run Total segment, Alan should work on improving his overall fitness and transition time. This can be achieved through strength training exercises that target the muscles used in running, such as squats, lunges, and deadlifts. Plyometric exercises, such as box jumps and jump lunges, can also help improve his power and explosiveness. To improve transition time, he should practice quick and efficient transitions between exercises.
To improve in the Sled Push segment, Alan should focus on building lower body strength and power. Exercises such as squats, deadlifts, and lunges can help strengthen the muscles used in pushing the sled. Adding in explosive exercises like power cleans and kettlebell swings can also help improve his power output. Additionally, practicing proper sled pushing technique, including maintaining a low center of gravity and using proper body mechanics, can help optimize his performance in this segment.
In the Farmers Carry segment, Alan should work on improving his grip strength and endurance. Exercises such as farmer's carries, dead hangs, and grip strength exercises like wrist curls and grip squeezes can help improve his grip strength. Additionally, incorporating exercises that target the muscles used in carrying, such as rows and pull-ups, can also help improve his performance in this segment.
In conclusion, Alan Kin Han Chan showed a strong performance in the HYROX race in Hong Kong. To further improve his performance, he should focus on improving his endurance and speed in running, as well as his lower body strength and grip strength for the strength-based segments. By incorporating specific training strategies and techniques tailored to these areas, he can enhance his performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Steven Marcus | 2024 Amsterdam | 01:49:04 | |
| Syrotian Denys | 2023 Chicago | 01:48:57 | |
| Le Badezet Yann | 2024 Marseille | 01:48:09 | |
| Guglielmi Robert | 2024 Melbourne | 01:49:03 | |
| Louw Rouche | 2022 Manchester | 01:48:58 | |
| Albarracin Jose | 2024 New York | 01:48:20 | |
| Vorpahl Hannes | 2021 Berlin | 01:48:42 | |
| Grover Craig | 2024 Fort Lauderdale | 01:48:18 | |
| Becker Klaus | 2023 München | 01:48:53 | |
| Harris Peter | 2024 Frankfurt | 01:48:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Taipei | 01:56:12 | |
| 2024 Singapore | 01:36:43 | |
| 2024 Hong Kong | 01:40:30 | |
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