Dive into this athlete’s performance at 2024 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.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Running
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Workouts
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Ho Edison'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 Ho Edison's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Men
Spread of Splits Time
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 Ho Edison'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.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
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 Ho Edison'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
01:53.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Edison, you crushed it out there at the 2024 Hong Kong HYROX event! With an overall rank of 546, you placed in the top 20% of 2712 athletes and came in 147th out of 258 in your age group. That's nothing to sneeze at! Your overall time of 01:34:27 is impressive, especially considering you ran a total of 44:33, which is 02:10 faster than the average. Looks like you’ve got some serious runner vibes going on! 🏃♂️💨
However, let’s talk pacing, shall we? Your first running segment was a tad too fast for the overall strategy. While it’s awesome to start strong, it can lead to some fatigue later on. It's like sprinting to the fridge during a marathon of your favorite show—you can’t keep that up forever! Your best running lap of 04:42 shows your potential, but let’s fine-tune that pacing for next time. With a bit of focus on your strength segments, you could really elevate your performance to the next level.
Segments to Improve:
Alright, let’s get down to business. Here are the segments that could use a bit of extra love:
Ski Erg (00:05:13) - 99th Percentile Rank: Time to get your form dialed in! Focus on pulling with your back and engaging your core. Try interval sessions where you go hard for 30 seconds, rest for 30 seconds, and repeat for 10 minutes. This will build your power and endurance on the Ski Erg.
Sled Pull (00:05:47) - 65th Percentile Rank: This is a heavy hitter! Work on your grip strength and core stability. Incorporate heavy deadlifts and farmer’s carries into your weekly routine. Practice sled pulls with varied weights and distances, gradually increasing as you get stronger.
Sandbag Lunges (00:06:00) - 66th Percentile Rank: Your legs might’ve been feeling the burn here! Focus on lunging with the bag on one shoulder, alternating sides. Include weighted step-ups and Bulgarian split squats in your training to build strength and stability.
Burpees Broad Jump (00:05:44) - 43rd Percentile Rank: These can be a killer! To improve, practice your burpee form, then add broad jumps after each one. Do sets of 5-10 to build explosiveness and endurance.
Rowing (00:05:16) - 83rd Percentile Rank: Focus on your technique—keep your back straight, legs engaged, and pull through your elbows. Try intervals on the rower, where you row hard for 500 meters, rest for a minute, and repeat 4-5 times. It’ll make those legs and lungs burn, but you’ll come out stronger!
Roxzone (00:10:27) - 94th Percentile Rank: Looks like we need to work on your transitions! Practice moving from exercise to exercise with a purpose. Try time trials where you focus on your transition speed between exercises—aim for a quick sip of water and get moving!
Race Strategies:
Here’s a game plan for your next race:
Pacing: Start strong but control your pace in the first two running segments. Aim to settle into a rhythm that you can maintain throughout the race. Remember, it’s a marathon, not a sprint (unless you’re sprinting to the finish line, then it’s definitely a sprint!).
Transitions: Practice moving quickly between exercises. Every second counts, so be proactive in your approach. Visualize the transition before it happens to minimize downtime.
Strength Endurance: As a runner, you’ll want to incorporate more strength training into your routine. This will help you power through the sled pushes, pulls, and lunges.
Nutrition: Don’t forget to fuel your body properly before and during the race. Simple carbs and electrolytes can make a world of difference!
Conclusion:
Edison, you’ve got the foundation to build upon. Keep that runner's spirit alive while also embracing the strength training sessions. Remember, "Success is the sum of small efforts, repeated day in and day out." Stay consistent, keep pushing yourself, and you’ll watch your performance soar! 💪
And hey, if anyone asks why you’re working so hard, just tell them you're training to outrun your last race… and maybe snag a few more snacks along the way! Keep it up, champ! The Rox-Coach believes in you! 💥🏆