Hoi Wai Stanley Kow 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 970 similar athletes.

Performance Highlights

HKG HKG Flag Men 50-54 #131002 01:45:15 9th in AG | Top 64.3% 241st | Top 70.7%
+02:05
53:25
Run Total
+00:17
06:41
Avg. Lap
-00:33
04:42
Best Lap
-03:25
41:22
Workout Total
-00:25
05:10
Avg. Workout
+01:18
10:32
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 970 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 970 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Hoi Wai Stanley Kow'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 Hoi Wai Stanley Kow'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 970 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 Hoi Wai Stanley Kow'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 Hoi Wai Stanley Kow'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 03:56. Check the detail of the improvement plan below.

03:40 Potential Improvement 93.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:40 53:25 to 49:45 93.2%
Sled Push 00:12 03:47 to 03:35 5.1%
Burpees Broad Jump 00:02 06:58 to 06:56 0.8%
Rowing 00:02 05:14 to 05:12 0.8%
Ski Erg 00:00 04:45 to 04:45 0.0%
Sled Pull 00:00 05:55 to 05:55 0.0%
Farmers Carry 00:00 02:38 to 02:38 0.0%
Sandbag Lunges 00:00 05:28 to 05:28 0.0%
Wall Balls 00:00 06:37 to 06:37 0.0%

Splits Time

Hoi Wai Stanley Kow Perfect Race
Splits Total Average Total
Running 1 04:42 00:00 05:16 -00:34 00:00 +00:00
Ski Erg 04:45 04:42 04:43 +00:02 05:16 -00:34
Running 2 05:56 09:27 05:47 +00:09 09:59 -00:32
Sled Push 03:47 15:23 03:39 +00:08 15:46 -00:23
Running 3 06:39 19:10 06:26 +00:13 19:25 -00:15
Sled Pull 05:55 25:49 06:14 -00:19 25:51 -00:02
Running 4 06:57 31:44 06:24 +00:33 32:05 -00:21
Burpees Broad Jump 06:58 38:41 07:04 -00:06 38:29 +00:12
Running 5 07:19 45:39 06:40 +00:39 45:33 +00:06
Rowing 05:14 52:58 05:14 +00:00 52:13 +00:45
Running 6 06:51 58:12 06:29 +00:22 57:27 +00:45
Farmers Carry 02:38 01:05:03 02:37 +00:01 01:03:56 +01:07
Running 7 06:51 01:07:41 06:28 +00:23 01:06:33 +01:08
Sandbag Lunges 05:28 01:14:32 06:37 -01:09 01:13:01 +01:31
Running 8 08:14 01:20:00 07:44 +00:30 01:19:38 +00:22
Wall Balls 06:37 01:28:14 08:39 -02:02 01:27:22 +00:52
Roxzone 10:32 01:45:15 09:14 +01:18 01:45:15
Based on 970 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Kow Hoi Wai Stanley performed well in the Hyrox race in Hong Kong, finishing in the top 50% of 482 athletes and ranking in the top 42% of his age group. His overall time of 01:45:15 was respectable, but there are areas where he can improve to enhance his performance in future races.

Based on the splits analysis, Kow Hoi Wai Stanley showed strength in the Ski Erg, Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls segments, as he performed either faster than or on par with the average time. This indicates that he has good strength and endurance in these exercises.

However, there were several segments where Kow Hoi Wai Stanley lost time compared to the average. These segments include the Run Total, Roxzone, Running 5, Running 4, Running 7, Running 6, Running 8, Burpees Broad Jump, Running 2, and Running 3. To improve his overall performance, it is crucial for Kow Hoi Wai Stanley to focus on these areas for development.

Segments to Improve


1. Run Total:
Kow Hoi Wai Stanley's total running time was 04:11 slower than the average. To improve this segment, he should focus on improving his overall fitness and endurance. Incorporating high-intensity interval training (HIIT) sessions, tempo runs, and long-distance runs into his training routine will help enhance his running performance.

2. Roxzone:
Kow Hoi Wai Stanley's Roxzone time was 01:11 slower than the average. To improve this segment, he needs to work on his transition time and overall fitness. Implementing specific drills to improve speed and agility, such as ladder drills, shuttle runs, and plyometric exercises, will help him become more efficient during transitions.

3. Running 5, Running 4, Running 7, Running 6, and Running 8:
Kow Hoi Wai Stanley lost time in these running segments compared to the average. To enhance his running performance, he should focus on building his running endurance and speed. Incorporate interval training, hill sprints, and tempo runs into his training routine to improve both his aerobic and anaerobic capacity.

4. Burpees Broad Jump:
Kow Hoi Wai Stanley's time in the Burpees Broad Jump segment was 00:21 slower than the average. To improve this segment, he should work on his explosiveness and agility. Incorporating exercises such as box jumps, squat jumps, and agility ladder drills will help him become more efficient in the burpees broad jump movement.

Strategies


During the race, Kow Hoi Wai Stanley should consider the following strategies for better performance:

1. Pace Yourself:
It is essential for Kow Hoi Wai Stanley to maintain a consistent pace throughout the race. Avoid starting too fast and burning out early. Pace yourself based on your training and fitness level to ensure you have enough energy to finish strong.

2. Focus on Transitions:
To improve the Roxzone segment, Kow Hoi Wai Stanley should aim to minimize transition time between exercises. Practice smooth and quick transitions during training to optimize time spent in the Roxzone.

3. Prioritize Strength Training:
Given Kow Hoi Wai Stanley's strength in exercises such as sled push, sled pull, farmers carry, sandbag lunges, and wall balls, he should focus on maintaining and further developing his strength. Incorporate strength training exercises targeting similar muscle groups to improve overall performance in these segments.

4. Incorporate Specific Training:
Based on the segments that require improvement, Kow Hoi Wai Stanley should incorporate specific training sessions targeting running endurance, speed, and agility. Design a training plan that includes interval training, hill sprints, tempo runs, and agility drills to enhance performance in these areas.

By implementing these strategies and focusing on the identified areas of improvement, Kow Hoi Wai Stanley can enhance his performance and achieve better results in future Hyrox races.

Similar Athletes
Colman Aaron 2024 Stockholm 01:45:41
Geukens Loran 2023 Rotterdam 01:45:41
GOVEA JAVIER 2022 Dallas 01:45:02
Morris Stuart 2024 Melbourne 01:45:00
Rensink Ga 2024 Maastricht 01:45:10
Grochalak Mariusz 2024 Poznan 01:45:05
Flores Jesus 2024 Dallas 01:45:38
Joscelyne Charles 2023 Dallas 01:45:31
Gerges Salim 2024 Rimini 01:45:08
Corro Verde Uriel 2024 Bilbao 01:45:23

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