Lo Wing Fai 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 Flag Lo Wing Fai Men 40-44 #143017 01:33:51 23rd in AG | Top 46.9% 184th | Top 56.6%
-02:40
43:35
Run Total
-00:19
05:27
Avg. Lap
-00:49
04:04
Best Lap
+01:55
41:40
Workout Total
+00:14
05:12
Avg. Workout
+00:43
08:40
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

Run, Baby, Run!

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!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

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.

Spread of Splits Time

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.

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 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 04:03. Check the detail of the improvement plan below.

01:43 Potential Improvement 42.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 01:43 (From 08:45 to 07:02) 42.4%
Sled Pull 00:52 (From 06:09 to 05:17) 21.4%
Farmers Carry 00:38 (From 02:56 to 02:18) 15.6%
Rowing 00:26 (From 05:23 to 04:57) 10.7%
Ski Erg 00:21 (From 04:54 to 04:33) 8.6%
Sled Push 00:03 (From 03:08 to 03:05) 1.2%
BBJ 00:00 (From 05:30 to 05:30) 0.0%
Sandbag Lunges 00:00 (From 04:55 to 04:55) 0.0%
Run Total 00:00 (From 43:35 to 43:35) 0.0%

Splits Time

Lo Wing Fai Perfect Race
Splits Total Average Total
Running 1 04:04 00:00 04:53 -00:49 00:00 +00:00
Ski Erg 04:54 04:04 04:33 +00:21 04:53 -00:49
Running 2 05:17 08:58 05:20 -00:03 09:26 -00:28
Sled Push 03:08 14:15 03:11 -00:03 14:46 -00:31
Running 3 05:28 17:23 05:49 -00:21 17:57 -00:34
Sled Pull 06:09 22:51 05:29 +00:40 23:46 -00:55
Running 4 05:42 29:00 05:48 -00:06 29:15 -00:15
Burpees Broad Jump 05:30 34:42 06:06 -00:36 35:03 -00:21
Running 5 05:43 40:12 06:01 -00:18 41:09 -00:57
Rowing 05:23 45:55 04:59 +00:24 47:10 -01:15
Running 6 05:34 51:18 05:51 -00:17 52:09 -00:51
Farmers Carry 02:56 56:52 02:22 +00:34 58:00 -01:08
Running 7 05:39 59:48 05:49 -00:10 01:00:22 -00:34
Sandbag Lunges 04:55 01:05:27 05:41 -00:46 01:06:11 -00:44
Running 8 06:11 01:10:22 06:38 -00:27 01:11:52 -01:30
Wall Balls 08:45 01:16:33 07:24 +01:21 01:18:30 -01:57
Roxzone 08:40 01:33:51 07:57 +00:43 01:33:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Wing Fai Lo had a solid performance in the 2023 Hong Kong Hyrox race, finishing with an overall rank of 184 out of 440 athletes. He also placed 23rd in his age group, which is in the top 38% of 60 athletes. His overall time of 01:33:51 was respectable, and he had a total running time of 00:43:35, which was 00:53 faster than the average for his finish time.

Wing Fai Lo showed particular strength in the running segments, with his best running lap being 00:04:04, which was 00:37 faster than the average. He also performed well in the sled push, running 3, burpees broad jump, running 5, running 6, running 7, and sandbag lunges, consistently being faster than the average times.

Segments to Improve


1. Wall Balls:
Wing Fai Lo lost significant time in the wall balls segment, finishing 01:18 slower than the average time. To improve in this area, he should focus on building strength and endurance in his upper body. Incorporating exercises such as overhead presses, push-ups, and medicine ball throws can help improve his wall ball performance. Additionally, practicing proper form and technique during wall balls, ensuring he maintains a consistent rhythm and properly transfers power from his legs to his upper body, will also be beneficial.

2. Roxzone:
Wing Fai Lo spent 00:08:40 in the roxzone, which was 00:52 slower than the average. To improve in this area, he should focus on improving his overall fitness and reducing his transition time between exercises. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises during training sessions can help improve his fitness and decrease his roxzone time.

3. Farmers Carry:
Wing Fai Lo lost significant time in the farmers carry segment, finishing 00:30 slower than the average time. To improve in this area, he should focus on building grip strength and improving his overall strength and endurance. Incorporating exercises such as farmer's walks, deadlifts, and pull-ups can help improve his performance in the farmers carry segment. Additionally, practicing proper form and technique during the carry, ensuring he maintains a strong grip and engages his core, will also be beneficial.

4. Rowing:
Wing Fai Lo lost significant time in the rowing segment, finishing 00:27 slower than the average time. To improve in this area, he should focus on improving his rowing technique and building endurance in his upper body. Incorporating rowing intervals and practicing proper rowing form, such as maintaining a strong posture and using proper leg drive and arm pull, will help improve his rowing performance.

5. Ski Erg:
Wing Fai Lo lost time in the ski erg segment, finishing 00:24 slower than the average time. To improve in this area, he should focus on improving his overall cardiovascular endurance and building strength in his upper body. Incorporating exercises such as skiing or rowing intervals, as well as exercises that target the muscles used in skiing, such as lateral lunges and medicine ball slams, can help improve his performance on the ski erg.

6. Sled Pull:
Wing Fai Lo lost time in the sled pull segment, finishing 00:21 slower than the average time. To improve in this area, he should focus on improving his overall strength and technique in the sled pull. Incorporating exercises such as sled drags, deadlifts, and squats can help improve his performance in the sled pull segment. Additionally, practicing proper form and technique, such as maintaining a strong posture and using proper leg drive, will also be beneficial.

Strategies


- Wing Fai Lo should focus on pacing himself properly throughout the race to maintain a consistent level of effort and avoid burning out too early. This can be achieved by setting target times for each segment and monitoring his pace throughout the race.
- He should also prioritize efficient transitions between exercises to minimize time spent in the roxzone. Practicing quick transitions during training sessions and developing a routine for each exercise can help improve his overall race performance.
- Wing Fai Lo should consider incorporating specific strength and endurance training exercises for the segments he struggled with the most. By focusing on these areas during training, he can improve his performance and reduce the time lost in these segments.
- Additionally, incorporating interval training and practicing proper form and technique for each exercise will also be crucial for enhancing performance and minimizing time lost during the race.

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
Hamilton James 2024 Paris 01:33:28
Labee Jochem 2024 Amsterdam 01:33:54
De Witte Gijs 2024 Rotterdam 01:33:21
Kühnle Patrick 2018 Stuttgart 01:33:38
Samorani Alessandro 2024 Turin 01:34:20
Ndinemenu Adeyinka 2024 Nice 01:33:53
Cichy Dirk 2022 Frankfurt 01:34:18
Strijker Robin 2024 Amsterdam 01:33:49
Murén Martin 2024 Stockholm 01:33:30
Steele-Green Jack 2024 Birmingham 01:34:06

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Hong Kong Lo Wing Fai, Hung Kwok Leung 01:18:42

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download