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 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.
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.
This section showcases the entire Wong Hei Yi'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 Wong Hei Yi's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Wong Hei Yi'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.
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 Wong Hei Yi'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 04:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:38 | 08:29 to 06:51 | 34.3% |
| Sandbag Lunges | 00:58 | 07:18 to 06:20 | 20.3% |
| Sled Pull | 00:51 | 06:54 to 06:03 | 17.8% |
| Rowing | 00:35 | 05:46 to 05:11 | 12.2% |
| Farmers Carry | 00:35 | 03:12 to 02:37 | 12.2% |
| Ski Erg | 00:09 | 04:53 to 04:44 | 3.1% |
| Sled Push | 00:00 | 03:07 to 03:07 | 0.0% |
| Wall Balls | 00:00 | 07:01 to 07:01 | 0.0% |
| Run Total | 00:00 | 46:10 to 46:10 | 0.0% |
| Wong Hei Yi | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:23 | 00:00 | 05:16 +00:07 | 00:00 +00:00 |
| Ski Erg | 04:53 | 05:23 | 04:43 +00:10 | 05:16 +00:07 |
| Running 2 | 05:44 | 10:16 | 05:47 -00:03 | 09:59 +00:17 |
| Sled Push | 03:07 | 16:00 | 03:29 -00:22 | 15:46 +00:14 |
| Running 3 | 05:27 | 19:07 | 06:21 -00:54 | 19:15 -00:08 |
| Sled Pull | 06:54 | 24:34 | 06:04 +00:50 | 25:36 -01:02 |
| Running 4 | 05:35 | 31:28 | 06:20 -00:45 | 31:40 -00:12 |
| Burpees Broad Jump | 08:29 | 37:03 | 07:01 +01:28 | 38:00 -00:57 |
| Running 5 | 05:41 | 45:32 | 06:37 -00:56 | 45:01 +00:31 |
| Rowing | 05:46 | 51:13 | 05:13 +00:33 | 51:38 -00:25 |
| Running 6 | 05:41 | 56:59 | 06:25 -00:44 | 56:51 +00:08 |
| Farmers Carry | 03:12 | 01:02:40 | 02:36 +00:36 | 01:03:16 -00:36 |
| Running 7 | 05:51 | 01:05:52 | 06:26 -00:35 | 01:05:52 +00:00 |
| Sandbag Lunges | 07:18 | 01:11:43 | 06:34 +00:44 | 01:12:18 -00:35 |
| Running 8 | 06:52 | 01:19:01 | 07:34 -00:42 | 01:18:52 +00:09 |
| Wall Balls | 07:01 | 01:25:53 | 08:35 -01:34 | 01:26:26 -00:33 |
| Roxzone | 11:31 | 01:44:16 | 09:15 +02:16 | 01:44:16 |
Hei Yi Wong, you put up a solid fight at the 2024 Hong Kong Hyrox event! With an overall time of 01:44:16, you landed in the top 26% of 2712 athletes—now that’s something to flex about! 💪 Your total running time of 00:46:10 was an impressive 04:51 faster than average, showcasing your strength as a runner. However, a closer look reveals some pacing nuances; your first running segment was a tad slow, which might have set the tone for the following exercises.
Considering your performance, you seem to have a strong running profile, but there are some areas in strength that could use a little extra love. The goal is to create a well-rounded athlete who can crush both running and strength segments. Remember, it’s not just about how fast you can run; it’s about how fast you can recover and transition between those sweat-inducing exercises! 🏆
Here are the segments where you can shift gears and rev up your performance:
Roxzone: Your transition time is where you lost some precious seconds. Aim to improve your overall fitness and speed up your transitions. Practice quick changes between exercises in training. For example, do a series of short, intense workouts where you switch from one exercise to another every minute. Think of it as a dance party where the only rule is to keep moving—no awkward pauses allowed!
Burpees Broad Jump: This segment was a bit of a drag. Focus on improving your burpee efficiency and explosiveness. Try doing sets of 10-15 burpees followed by broad jumps, and gradually increase the number of reps. Work on your form—keep your chest up, and land softly to reduce fatigue. Remember, “If you’re not sweating, you’re not working hard enough!”
Sled Pull: A slower time here means you need to strengthen your pulling muscles. Incorporate more resistance training, particularly focusing on your back and legs. Try sled pulls with lighter weights to improve your form, and gradually increase the resistance. Pulling a sled is like pulling your dreams closer—don’t let it slide away!
Sandbag Lunges: Here, it looks like your legs were feeling the burn. To improve, practice lunges with the sandbag, ensuring you maintain proper form. Include weighted lunges in your weekly routine and focus on slow, controlled movements to build strength. After all, “Strong legs make for a strong mind!”
Farmers Carry: This one’s all about grip strength and endurance. Increase your training volume by including farmer’s carries in your workouts. Try carrying weights for distance, gradually increasing the load over time. It’s like carrying your grocery bags from the car—only this time, you’re not allowed to drop them!
Rowing: To get your rowing times down, focus on your technique. Work on maintaining a strong back and engaging your core during each stroke. Consider interval training on the rowing machine, alternating between high intensity and recovery periods. “Row, row, row your boat—gently down the stream of improvement!”
Ski Erg: This is another area where you can build endurance and power. Increase your familiarity with the Ski Erg by including it in your warm-up routine. Focus on short bursts of intense skiing followed by brief rest periods to mimic race conditions. It’s all about pulling your way to victory!
During your next race, consider the following strategies:
Hei Yi, you’ve shown that you have the heart of a champion! 🥇 Remember, every race is a building block towards your next goal. You’ve got the running down; now it’s time to conquer those strength segments like they owe you money! Keep pushing, keep training, and keep that spirit high. As the great Muhammad Ali said, “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” Let’s make those improvements together—you're on the path to greatness!
Keep grinding, and I’ll be right here cheering you on! You’ve got this! - The Rox-Coach 💥
| Similar Athletes | |||
|---|---|---|---|
| Ziegenthaler Uli | 2019 Nürnberg | 01:44:17 | |
| Ini Moise | 2024 Mexico City | 01:44:10 | |
| Fitzhenry Jay | 2024 London | 01:43:57 | |
| Keay Ryan | 2024 Fort Lauderdale | 01:44:46 | |
| Walker Dan | 2024 Glasgow | 01:44:30 | |
| Theelen Frank | 2024 Hamburg | 01:44:07 | |
| Campione Az | 2024 Rotterdam | 01:44:24 | |
| Heitze Sebastian | 2024 Köln | 01:44:13 | |
| Dingwall Gordon | 2024 Glasgow | 01:44:34 | |
| Marschner Jonas | 2024 Hamburg | 01:44:00 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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