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.
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 04:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:14 (From 45:57 to 43:43) | 55.8% |
| Sled Pull | 00:45 (From 05:46 to 05:01) | 18.8% |
| Sandbag Lunges | 00:28 (From 05:41 to 05:13) | 11.7% |
| Ski Erg | 00:22 (From 04:51 to 04:29) | 9.2% |
| Wall Balls | 00:11 (From 06:47 to 06:36) | 4.6% |
| Sled Push | 00:00 (From 02:49 to 02:49) | 0.0% |
| BBJ | 00:00 (From 05:15 to 05:15) | 0.0% |
| Rowing | 00:00 (From 04:51 to 04:51) | 0.0% |
| Farmers Carry | 00:00 (From 01:42 to 01:42) | 0.0% |
| Nik Ariff Nik Ashraff | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:21 | 00:00 | 04:45 +00:36 | 00:00 +00:00 |
| Ski Erg | 04:51 | 05:21 | 04:31 +00:20 | 04:45 +00:36 |
| Running 2 | 05:08 | 10:12 | 05:08 +00:00 | 09:16 +00:56 |
| Sled Push | 02:49 | 15:20 | 03:04 -00:15 | 14:24 +00:56 |
| Running 3 | 05:51 | 18:09 | 05:37 +00:14 | 17:28 +00:41 |
| Sled Pull | 05:46 | 24:00 | 05:15 +00:31 | 23:05 +00:55 |
| Running 4 | 05:41 | 29:46 | 05:36 +00:05 | 28:20 +01:26 |
| Burpees Broad Jump | 05:15 | 35:27 | 05:46 -00:31 | 33:56 +01:31 |
| Running 5 | 05:50 | 40:42 | 05:48 +00:02 | 39:42 +01:00 |
| Rowing | 04:51 | 46:32 | 04:55 -00:04 | 45:30 +01:02 |
| Running 6 | 05:47 | 51:23 | 05:38 +00:09 | 50:25 +00:58 |
| Farmers Carry | 01:42 | 57:10 | 02:18 -00:36 | 56:03 +01:07 |
| Running 7 | 05:59 | 58:52 | 05:37 +00:22 | 58:21 +00:31 |
| Sandbag Lunges | 05:41 | 01:04:51 | 05:29 +00:12 | 01:03:58 +00:53 |
| Running 8 | 06:23 | 01:10:32 | 06:20 +00:03 | 01:09:27 +01:05 |
| Wall Balls | 06:47 | 01:16:55 | 06:59 -00:12 | 01:15:47 +01:08 |
| Roxzone | 06:44 | 01:30:18 | 07:32 -00:48 | 01:30:18 |
First off, Nik, congrats on pushing through the 2024 Hong Kong HYROX event! Finishing in 1:30:18 places you in the top 16% of all athletes and top 37% in your age group. That's an impressive achievement for sure! 💪
Your pacing shows potential but also indicates a bit of room for improvement. You started off with a slightly slower first lap at 5:21, which could suggest you were holding back, or perhaps it was just a warm-up pace. That’s totally cool, but let’s see if we can edge that first lap down a bit for next time. Remember, the race is a marathon, not a sprint, but it’s also not a picnic in the park! 🍃
With a total running time of 45:57, you were about 1:15 slower than average, which implies that running isn't your strongest suit—yet. But hey, that just means there’s more room for growth! It seems you’ve got a hybrid profile but could benefit from focusing a bit more on your running endurance and speed. You’ve got the strength to back it up, but let’s sharpen that running edge. 🏃♂️💥
When it comes to race day strategies, pacing and energy management are crucial. Start off strong but controlled—think of it as a progressive dinner instead of an all-you-can-eat buffet. You don’t want to blow your load on the first course! Focus on maintaining a steady heart rate throughout the first half of the race, and gauge your energy levels during the transitions to ensure you're not over-exerting yourself too soon.
Utilize your strengths in the strength segments to gain time against other athletes. Leverage your power in the sled push and other strength elements to make up time. But remember, don’t overdo it! It’s about finding that balance, like trying to eat your cake and have it too—without the sugar crash! 🍰
Nik, you've got a solid foundation to build upon, and your performance shows that you’ve got the heart of a warrior! Keep honing those strengths while focusing on the areas we discussed. Remember, "Success isn't always about greatness. It's about consistency. Consistent hard work gains success." So let’s get to work and make those tweaks for the next race. You got this! And remember, if running was easy, it would be called ‘walking.’ 😉
Stay strong, keep grinding, and I’ll be here to help you every step of the way. Let’s get ready to crush it next time! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Biggs Adam | 2024 Birmingham | 01:29:51 | |
| 孙 语通 | 2024 Beijing | 01:30:37 | |
| Vickers Arthur | 2023 Hong Kong | 01:30:19 | |
| Kuznetsov Vasily | 2024 Stuttgart | 01:30:37 | |
| Manassero Davis | 2023 Milan | 01:30:33 | |
| Bos Tijn | 2023 Amsterdam | 01:29:56 | |
| Hevia Manu | 2024 Bilbao | 01:29:48 | |
| Thomas Benson | 2024 Melbourne | 01:30:38 | |
| Eggink Bart | 2024 Rotterdam | 01:30:47 | |
| Robson Neil | 2023 London | 01:30:40 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Hong Kong Hamed Raeiz, Nik Ariff Nik Ashraff | 01:17:10 | |
| 2024 Hong Kong Hamed Raeiz, Jamaludin Ameer, Nik Ariff Nik Ashraff, Abd Rahim Huzaifah | 01:34:08 | |
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
Nik Ariff Nik Ashraff
