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 581 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 04:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:14 (From 09:18 to 08:04) | 27.8% |
| Farmers Carry | 01:14 (From 03:54 to 02:40) | 27.8% |
| Sandbag Lunges | 00:55 (From 06:57 to 06:02) | 20.7% |
| Run Total | 00:52 (From 54:23 to 53:31) | 19.5% |
| Ski Erg | 00:11 (From 05:40 to 05:29) | 4.1% |
| Sled Push | 00:00 (From 03:19 to 03:19) | 0.0% |
| Sled Pull | 00:00 (From 06:51 to 06:51) | 0.0% |
| Rowing | 00:00 (From 05:39 to 05:39) | 0.0% |
| Wall Balls | 00:00 (From 05:16 to 05:16) | 0.0% |
| Chen Joy Xiaoqu | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:00 | 00:00 | 05:48 -00:48 | 00:00 +00:00 |
| Ski Erg | 05:40 | 05:00 | 05:28 +00:12 | 05:48 -00:48 |
| Running 2 | 06:38 | 10:40 | 06:24 +00:14 | 11:16 -00:36 |
| Sled Push | 03:19 | 17:18 | 03:19 +00:00 | 17:40 -00:22 |
| Running 3 | 06:58 | 20:37 | 06:47 +00:11 | 20:59 -00:22 |
| Sled Pull | 06:51 | 27:35 | 07:15 -00:24 | 27:46 -00:11 |
| Running 4 | 07:22 | 34:26 | 06:51 +00:31 | 35:01 -00:35 |
| Burpees Broad Jump | 09:18 | 41:48 | 08:16 +01:02 | 41:52 -00:04 |
| Running 5 | 07:15 | 51:06 | 07:08 +00:07 | 50:08 +00:58 |
| Rowing | 05:39 | 58:21 | 05:49 -00:10 | 57:16 +01:05 |
| Running 6 | 06:52 | 01:04:00 | 06:56 -00:04 | 01:03:05 +00:55 |
| Farmers Carry | 03:54 | 01:10:52 | 02:36 +01:18 | 01:10:01 +00:51 |
| Running 7 | 06:45 | 01:14:46 | 06:58 -00:13 | 01:12:37 +02:09 |
| Sandbag Lunges | 06:57 | 01:21:31 | 06:15 +00:42 | 01:19:35 +01:56 |
| Running 8 | 07:36 | 01:28:28 | 07:47 -00:11 | 01:25:50 +02:38 |
| Wall Balls | 05:16 | 01:36:04 | 06:43 -01:27 | 01:33:37 +02:27 |
| Roxzone | 08:17 | 01:49:30 | 09:10 -00:53 | 01:49:30 |
In terms of her splits, Joy performed exceptionally well in the Running 1 segment, finishing 33 seconds faster than the average. She also excelled in the Sled Push segment, finishing 25 seconds faster than average. Her best running lap was completed in 5 minutes, which is a great achievement.
To improve in the Burpees Broad Jump segment, Joy could benefit from incorporating specific exercises and drills that target explosive power and agility. Plyometric exercises such as box jumps, clap push-ups, and jump squats can help improve her power output. Additionally, practicing the burpees broad jump technique with a focus on efficiency and speed can help reduce her time in this segment.
For the Farmers Carry segment, Joy should focus on improving her grip strength and overall endurance. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help strengthen her grip and improve her ability to carry heavy weights over a distance. Additionally, incorporating grip-specific exercises such as plate pinches and towel hangs can further enhance her grip strength.
In the Sandbag Lunges segment, Joy should work on her lower body strength and stability. Exercises such as squats, lunges, and Bulgarian split squats can help improve her leg strength and stability. Additionally, incorporating exercises that target the core, such as planks and Russian twists, can improve her overall stability during the lunges.
To improve her performance in the Running 4 and Running 2 segments, Joy should focus on improving her overall running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her overall running performance. Additionally, working on her running form and technique can help increase her efficiency and reduce her time in these segments.
For the Ski Erg segment, Joy should focus on improving her upper body and core strength. Exercises such as rowing, pull-ups, and planks can help strengthen her upper body and core muscles, which are essential for efficient skiing. Additionally, practicing proper technique and form on the Ski Erg can help improve her efficiency and speed in this segment.
Additionally, she should prioritize efficient transitions between segments to minimize the time spent in the roxzone. Improving overall fitness and practicing smooth transitions during training can help reduce transition times and improve overall race performance.
Finally, Joy should consider incorporating specific training sessions that mimic the demands of the HYROX race, such as completing a circuit of the different segments with minimal rest in between. This will help her simulate race conditions and improve her overall performance.
By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Joy Xiaoqu Chen can enhance her performance in future HYROX races and continue to excel in her age group.
| Similar Athletes | |||
|---|---|---|---|
| Nicholls Chelsey | 2023 Birmingham | 01:49:33 | |
| Watson Emily | 2024 Manchester | 01:49:13 | |
| Tyla Candy | 2023 Frankfurt | 01:49:52 | |
| Contreras Norma | 2024 Anaheim | 01:49:05 | |
| Kluczny Laura | 2019 Hamburg | 01:49:34 | |
| Fernandez Liliana | 2022 Dallas | 01:49:49 | |
| Eckhardt Sonja | 2024 Rotterdam | 01:49:10 | |
| Maios Majewska Magdalena | 2024 Katowice | 01:49:16 | |
| Pogrzebaczora Daria | 2024 Gdansk | 01:49:10 | |
| Arteta Davila Mirellys | 2024 London | 01:49:15 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Chen Joy Xiaoqu
