Li Pak Ho Hyrox Result

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.

Performance Highlights

HKG HKG Flag Men 35-39 #114018 01:28:21 31st in AG | Top 37.3% 120th | Top 35.2%
+00:24
44:19
Run Total
+00:03
05:32
Avg. Lap
-00:47
03:53
Best Lap
-03:33
33:50
Workout Total
-00:27
04:13
Avg. Workout
+03:13
10:17
Roxzone

Race Summary

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 Li Pak Ho'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 Li Pak Ho'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 Li Pak Ho'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 Li Pak Ho'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 02:50. Check the detail of the improvement plan below.

01:28 Potential Improvement 51.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:28 44:19 to 42:51 51.8%
Sled Push 01:08 03:58 to 02:50 40.0%
Farmers Carry 00:14 02:21 to 02:07 8.2%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Pull 00:00 04:26 to 04:26 0.0%
Burpees Broad Jump 00:00 04:21 to 04:21 0.0%
Rowing 00:00 04:39 to 04:39 0.0%
Sandbag Lunges 00:00 04:11 to 04:11 0.0%
Wall Balls 00:00 05:34 to 05:34 0.0%

Splits Time

Li Pak Ho Perfect Race
Splits Total Average Total
Running 1 03:53 00:00 04:42 -00:49 00:00 +00:00
Ski Erg 04:20 03:53 04:29 -00:09 04:42 -00:49
Running 2 05:18 08:13 05:05 +00:13 09:11 -00:58
Sled Push 03:58 13:31 02:59 +00:59 14:16 -00:45
Running 3 05:56 17:29 05:33 +00:23 17:15 +00:14
Sled Pull 04:26 23:25 05:05 -00:39 22:48 +00:37
Running 4 06:21 27:51 05:32 +00:49 27:53 -00:02
Burpees Broad Jump 04:21 34:12 05:35 -01:14 33:25 +00:47
Running 5 05:39 38:33 05:42 -00:03 39:00 -00:27
Rowing 04:39 44:12 04:52 -00:13 44:42 -00:30
Running 6 05:28 48:51 05:34 -00:06 49:34 -00:43
Farmers Carry 02:21 54:19 02:15 +00:06 55:08 -00:49
Running 7 05:45 56:40 05:33 +00:12 57:23 -00:43
Sandbag Lunges 04:11 01:02:25 05:21 -01:10 01:02:56 -00:31
Running 8 06:02 01:06:36 06:13 -00:11 01:08:17 -01:41
Wall Balls 05:34 01:12:38 06:47 -01:13 01:14:30 -01:52
Roxzone 10:17 01:28:21 07:04 +03:13 01:28:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Pak Ho Li performed well in the HYROX race in Hong Kong, finishing with an overall rank of 120 out of 482 athletes, placing him in the top 24% of participants. In his age group (35-39), he ranked 31 out of 113 athletes, which is in the top 27%. His overall time was 01:28:21, with a total running time of 00:44:19, which was 02:10 slower than the average.

Pak Ho Li showed strengths in the following segments:
- Running 1: He completed this segment in 00:03:53, which was 00:39 faster than the average.
- Ski Erg: He finished this segment in 00:04:20, which was 00:06 faster than the average.
- Sled Pull: He completed this segment in 00:04:26, which was 01:00 faster than the average.
- Burpees Broad Jump: He finished this segment in 00:04:21, which was 00:51 faster than the average.
- Rowing: He completed this segment in 00:04:39, which was 00:10 faster than the average.
- Running 6: He finished this segment in 00:05:28, which was 00:05 faster than the average.
- Farmers Carry: He completed this segment in 00:02:21, which was 00:03 slower than the average.
- Sandbag Lunges: He finished this segment in 00:04:11, which was 01:05 faster than the average.
- Running 8: He completed this segment in 00:06:02, which was 00:17 faster than the average.
- Wall Balls: He finished this segment in 00:05:34, which was 01:17 faster than the average.

Segments to Improve

Pak Ho Li struggled in the following segments, which resulted in significant time loss:
- Roxzone: He spent 00:10:17 in the Roxzone, which was 03:21 slower than the average. To improve this segment, Pak Ho Li should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and practicing quick transitions between exercises can help improve his performance in the Roxzone.
- Running 4: He completed this segment in 00:06:21, which was 00:49 slower than the average. To improve his running performance, Pak Ho Li should focus on endurance and speed training. Incorporating interval training, tempo runs, and hill sprints into his training routine can help him improve his running speed and efficiency.
- Sled Push: He finished this segment in 00:03:58, which was 00:41 slower than the average. To improve his performance in the sled push, Pak Ho Li should work on developing leg and core strength. Exercises such as squats, lunges, deadlifts, and planks can help improve his pushing power and stability.
- Running 3: He completed this segment in 00:05:56, which was 00:21 slower than the average. To improve his running performance in this segment, Pak Ho Li should focus on improving his endurance and pacing. Incorporating longer distance runs, tempo runs, and practicing pacing strategies during training can help him maintain a consistent speed throughout the race.
- Running 2: He finished this segment in 00:05:18, which was 00:15 slower than the average. Similar to Running 3, Pak Ho Li should focus on improving his endurance and pacing for this segment. Incorporating interval training and tempo runs can help him build the necessary endurance and improve his pacing.
- Running 7: He completed this segment in 00:05:45, which was 00:14 slower than the average. To improve his running performance in this segment, Pak Ho Li should focus on improving his endurance and speed. Incorporating interval training, hill sprints, and practicing running on various terrains can help him improve his speed and endurance.
- Run Total: Pak Ho Li's total running time of 00:44:19 was 02:10 slower than the average. To improve his overall running performance, Pak Ho Li should focus on building endurance and improving his running technique. Incorporating longer distance runs, interval training, and working with a running coach to analyze and improve his running form can help him become a more efficient runner.

Strategies

To improve his performance in future races, Pak Ho Li should consider the following strategies:
- Pace himself: It is important for Pak Ho Li to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue and a decline in performance later on. By practicing pacing strategies during training, he can develop a better understanding of his capabilities and maintain an optimal pace throughout the race.
- Focus on transitions: Improving transition times can significantly impact overall race performance. Pak Ho Li should practice quick and efficient transitions between exercises during training to minimize time spent in the Roxzone. This can be achieved by incorporating circuit training and practicing specific transition drills.
- Train for specific weaknesses: Based on the analysis, Pak Ho Li should focus on improving his overall fitness, specifically targeting the segments where he experienced significant time loss. Incorporating targeted strength training exercises and drills can help him improve his performance in these areas.
- Seek professional guidance: Working with a coach or trainer who specializes in HYROX races can provide valuable insights and personalized training plans. A coach can help analyze Pak Ho Li's performance, identify areas for improvement, and provide specific exercises, drills, and training routines tailored to enhance his performance in those particular areas.

By implementing these strategies and incorporating targeted training techniques, Pak Ho Li can improve his overall performance and achieve better results in future HYROX races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Brett John 2024 London 01:28:08
Josephs Ryan 2024 Milan 01:28:24
Cooke Benjamin 2022 London 01:28:12
Comprido Tiago 2023 Barcelona 01:28:00
Johansson Christoffer 2023 Stockholm 01:28:18
Gutman Sam 2024 Rotterdam 01:28:37
Mcnamara Dean 2024 Melbourne 01:27:51
Alaman Arandia Sebastian 2024 Ciudad de Mexico 01:28:32
Holman Hunter 2024 Dallas 01:28:29
Mitchell Luke 2024 Paris 01:28:44

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Hong Kong 01:18:26
2024 Taipei 01:20:03
2023 Hong Kong 01:21:22

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