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
51 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 51 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 51 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Tse Ka Chun Philip'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 Tse Ka Chun Philip'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 51 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 Tse Ka Chun Philip'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 Tse Ka Chun Philip'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
17:17.
Check the detail of the improvement plan below.
Based on 51 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ka Chun Philip Tse, you tackled the 2024 Hong Kong HYROX with a solid effort, finishing in an overall time of 02:28:27 and placing in the top 36% of your peers. That’s no small feat! Your total running time of 01:02:52 shows you’ve got some serious running chops—8:07 faster than average! You clearly have a runner's profile, but there’s room to bulk up your strength game, especially considering the challenges that come with those heavy sleds and wall balls.
Now, let’s talk pacing. Your first run segment was a bit of a rocket launch at 00:05:47—almost a minute faster than average! While it’s great to start with a bang, it might have set you up for some slower segments later in the race, particularly in the burpees and farmers carry. Remember, it’s not a sprint; it’s a marathon... of sorts. Let’s refine that pacing strategy to ensure you're not gasping for air after the first few stations. 💥
Segments to Improve:
Now, let’s dive into the segments that need some TLC:
Wall Balls: 00:20:33 (07:08 slower than average)
Wall balls can feel like throwing a medicine ball and catching a breath at the same time. To improve this, focus on your squat depth and explosiveness. Try these: Goblet Squats to build leg strength, and Wall Ball Drills where you practice your form and rhythm. Aim for sets of 10-15 reps at a time, focusing on smooth transitions from squat to throw.
Roxzone: 00:18:32 (05:34 slower than average)
The roxzone is where dreams are made and sometimes shattered! Work on your transitions. Set up a mock race at your gym and practice moving quickly between exercises. Incorporate Agility Ladder Drills to improve foot speed and Interval Sprints to boost your overall fitness. Aim for 30-second sprints followed by 30 seconds of rest, repeating for 10 rounds.
Burpees Broad Jump: 00:12:09 (01:06 slower than average)
Burpees can be the bane of any athlete’s existence! To improve, incorporate Burpee Variations into your training, focusing on speed and technique. Start with 3 sets of 10 burpees with a broad jump, and work on minimizing your rest time between sets. This will help you build stamina and speed.
Farmers Carry: 00:04:18 (00:53 slower than average)
To pick up the pace here, practice with heavier weights over longer distances. Try Farmers Carry Drills with increasing weights each week. Work on keeping your posture upright and shoulders back to avoid fatigue. Start with shorter distances, and gradually increase as your strength improves.
Ski Erg: 00:05:22 (00:04 slower than average)
The ski erg is a full-body workout that’s easy to underestimate. Focus on your technique—keep your core tight and engage your legs. Incorporate Ski Erg Interval Training into your weekly routine. Aim for 30 seconds of max effort followed by 30 seconds of rest, repeating for 10 rounds.
Race Strategies:
When it comes to race day, here are a few strategies to keep in mind:
Pacing is Key: Start at a controlled pace, especially in the first two running segments. It’s better to finish strong than to blow up halfway through!
Transition Time: Work on your transitions during training. Set a timer and practice moving from one exercise to another quickly. The shorter your roxzone, the better your overall time!
Breathing Techniques: Focus on your breathing during high-intensity exercises. Inhale through the nose, exhale through the mouth. This will help you maintain stamina and composure.
Visualize Success: Spend some time before your race visualizing each segment. Picture yourself effortlessly nailing those wall balls and burpees! If you can see it, you can be it!
Conclusion:
Ka Chun, you've got the heart of a lion and the legs of a gazelle! 🦓 With a few tweaks to your training routine and race strategies, you’ll be crushing those segments that have been holding you back. Remember, “Success is the sum of small efforts repeated day in and day out.” Keep that in mind as you train. 💪
So lace up those shoes, grab that wall ball, and let’s get to work! You’ve got this, and I can’t wait to see how you crush your next race. Remember, even the strongest athletes have room for improvement. Let’s turn those weaknesses into strengths! Until next time, keep hustling! - The Rox-Coach