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 1000 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 06:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:07 (From 47:55 to 41:48) | 93.1% |
| Ski Erg | 00:25 (From 04:48 to 04:23) | 6.3% |
| BBJ | 00:02 (From 05:05 to 05:03) | 0.5% |
| Sled Push | 00:00 (From 01:46 to 01:46) | 0.0% |
| Sled Pull | 00:00 (From 04:37 to 04:37) | 0.0% |
| Rowing | 00:00 (From 04:30 to 04:30) | 0.0% |
| Farmers Carry | 00:00 (From 01:52 to 01:52) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:38 to 03:38) | 0.0% |
| Wall Balls | 00:00 (From 05:47 to 05:47) | 0.0% |
| Cheung Kwan Ho | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:30 | 00:00 | 04:39 -00:09 | 00:00 +00:00 |
| Ski Erg | 04:48 | 04:30 | 04:27 +00:21 | 04:39 -00:09 |
| Running 2 | 05:42 | 09:18 | 04:58 +00:44 | 09:06 +00:12 |
| Sled Push | 01:46 | 15:00 | 02:56 -01:10 | 14:04 +00:56 |
| Running 3 | 06:19 | 16:46 | 05:24 +00:55 | 17:00 -00:14 |
| Sled Pull | 04:37 | 23:05 | 05:01 -00:24 | 22:24 +00:41 |
| Running 4 | 06:07 | 27:42 | 05:24 +00:43 | 27:25 +00:17 |
| Burpees Broad Jump | 05:05 | 33:49 | 05:20 -00:15 | 32:49 +01:00 |
| Running 5 | 06:16 | 38:54 | 05:34 +00:42 | 38:09 +00:45 |
| Rowing | 04:30 | 45:10 | 04:49 -00:19 | 43:43 +01:27 |
| Running 6 | 06:22 | 49:40 | 05:27 +00:55 | 48:32 +01:08 |
| Farmers Carry | 01:52 | 56:02 | 02:12 -00:20 | 53:59 +02:03 |
| Running 7 | 06:19 | 57:54 | 05:24 +00:55 | 56:11 +01:43 |
| Sandbag Lunges | 03:38 | 01:04:13 | 05:06 -01:28 | 01:01:35 +02:38 |
| Running 8 | 06:24 | 01:07:51 | 06:02 +00:22 | 01:06:41 +01:10 |
| Wall Balls | 05:47 | 01:14:15 | 06:32 -00:45 | 01:12:43 +01:32 |
| Roxzone | 06:20 | 01:26:13 | 06:58 -00:38 | 01:26:13 |
It is worth noting that Kwan Ho Cheung's best running lap was 00:04:30, indicating a strong running performance.
To improve the Run Total segment, it is essential for Kwan Ho Cheung to enhance his overall fitness and reduce his transition time. Incorporating interval training, such as high-intensity interval training (HIIT), and endurance runs into his training routine will help improve his running performance.
For Running 6, Running 7, Running 3, Running 2, Running 5, and Running 4, specific drills and techniques can be utilized to enhance speed and endurance. Interval runs, hill sprints, and tempo runs can be incorporated to improve running efficiency and speed. Additionally, focusing on strength and conditioning exercises, such as squats, lunges, and plyometric exercises, will help improve overall running performance.
In the Ski Erg segment, Kwan Ho Cheung should work on improving his technique and increasing his power output. Incorporating exercises that target the muscles used in skiing, such as lunges and lateral jumps, will help improve his performance in this segment.
Similarly, in the Running 8 segment, Kwan Ho Cheung should focus on improving his running technique, endurance, and speed. Interval training and incorporating strength exercises such as hill sprints and lateral jumps will be beneficial.
In terms of overall strategy, Kwan Ho Cheung should prioritize improving his running performance, as indicated by the slower total running time compared to the average. Incorporating specific running drills and exercises into his training routine, along with strength and conditioning exercises, will help improve his overall running performance.
Additionally, working on improving transition times in the Roxzone is crucial for reducing overall race time. Kwan Ho Cheung should aim to streamline his transitions and minimize rest time to improve his performance in this area.
Overall, a well-rounded training program that includes a combination of endurance runs, interval training, strength exercises, and technique-focused drills will help Kwan Ho Cheung improve his performance in the Hyrox race. Consistency in training and a focus on the identified areas of improvement will lead to enhanced performance and better race results.
| Similar Athletes | |||
|---|---|---|---|
| Lopez Diaz Raul | 2024 Madrid | 01:25:43 | |
| Weaver Ross | 2023 London | 01:26:08 | |
| DaRos Jonathan | 2024 Madrid | 01:26:14 | |
| Lallo Charlie | 2024 London | 01:26:11 | |
| Zuber Antoine | 2019 Hamburg | 01:26:36 | |
| Przybylak Zbigniew | 2024 Gdansk | 01:25:55 | |
| Oboyle Gerard | 2024 Dublin | 01:26:00 | |
| Convers Jeanluc | 2024 World Championships Nice | 01:25:58 | |
| Lotz Marco | 2022 Bremen | 01:26:28 | |
| Valverde César | 2024 Bordeaux | 01:26:22 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Hong Kong Cheung Kwan Ho | 01:22:57 | |
| 2024 Hong Kong Cheung Kwan Ho, Wong Ho Yin Paul | 01:13:40 | |
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Cheung Kwan Ho
