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.
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 Lai Kinson'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 Lai Kinson'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 Lai Kinson'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 Lai Kinson'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 05:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:33 | 51:38 to 46:05 | 94.1% |
| Farmers Carry | 00:13 | 02:35 to 02:22 | 3.7% |
| Ski Erg | 00:08 | 04:43 to 04:35 | 2.3% |
| Sled Push | 00:00 | 02:36 to 02:36 | 0.0% |
| Sled Pull | 00:00 | 03:48 to 03:48 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:19 to 05:19 | 0.0% |
| Rowing | 00:00 | 04:47 to 04:47 | 0.0% |
| Sandbag Lunges | 00:00 | 04:19 to 04:19 | 0.0% |
| Wall Balls | 00:00 | 06:08 to 06:08 | 0.0% |
| Lai Kinson | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:25 | 00:00 | 04:58 -00:33 | 00:00 +00:00 |
| Ski Erg | 04:43 | 04:25 | 04:36 +00:07 | 04:58 -00:33 |
| Running 2 | 05:51 | 09:08 | 05:22 +00:29 | 09:34 -00:26 |
| Sled Push | 02:36 | 14:59 | 03:13 -00:37 | 14:56 +00:03 |
| Running 3 | 06:39 | 17:35 | 05:52 +00:47 | 18:09 -00:34 |
| Sled Pull | 03:48 | 24:14 | 05:34 -01:46 | 24:01 +00:13 |
| Running 4 | 07:03 | 28:02 | 05:52 +01:11 | 29:35 -01:33 |
| Burpees Broad Jump | 05:19 | 35:05 | 06:18 -00:59 | 35:27 -00:22 |
| Running 5 | 06:54 | 40:24 | 06:07 +00:47 | 41:45 -01:21 |
| Rowing | 04:47 | 47:18 | 05:03 -00:16 | 47:52 -00:34 |
| Running 6 | 06:47 | 52:05 | 05:55 +00:52 | 52:55 -00:50 |
| Farmers Carry | 02:35 | 58:52 | 02:26 +00:09 | 58:50 +00:02 |
| Running 7 | 06:36 | 01:01:27 | 05:54 +00:42 | 01:01:16 +00:11 |
| Sandbag Lunges | 04:19 | 01:08:03 | 05:54 -01:35 | 01:07:10 +00:53 |
| Running 8 | 07:27 | 01:12:22 | 06:49 +00:38 | 01:13:04 -00:42 |
| Wall Balls | 06:08 | 01:19:49 | 07:39 -01:31 | 01:19:53 -00:04 |
| Roxzone | 09:50 | 01:35:40 | 08:08 +01:42 | 01:35:40 |
Kinson's best running lap was recorded at 00:04:25, which was 00:19 faster than the average. This indicates that he has good speed and endurance during certain segments of the race.
To improve the Run Total segment, Kinson should focus on improving his overall fitness and transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve cardiovascular endurance and speed. Additionally, practicing quick transitions between exercises and equipment can help reduce time spent in the Roxzone.
For Running 4, Running 6, Running 5, Running 3, Running 7, Running 2, and Running 8, Kinson should specifically focus on improving his running performance. This can be achieved by incorporating more running-specific training into his routine. Long distance runs, interval training, and hill sprints can help improve endurance and speed. Strength training exercises such as squats, lunges, and calf raises can also help improve running performance.
To address the Ski Erg segment, Kinson should focus on improving his technique and overall strength. Incorporating exercises that target the muscles used during skiing, such as leg presses, deadlifts, and core exercises, can help improve performance in this segment.
Kinson should also consider practicing transitions between exercises to minimize time spent in the Roxzone. This can be achieved through specific drills that simulate race scenarios, such as performing a set of exercises followed by a short run to simulate transitioning between equipment and movements.
Overall, Kinson should aim to strike a balance between his running and strength training. While he may have a stronger running profile based on his total running time being faster than average, it is still important to continue building strength to excel in all segments of the race. Incorporating a well-rounded training routine that includes both cardio and strength training exercises will help him improve his overall performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Gerstner Rene | 2019 Nürnberg | 01:35:33 | |
| Aponte David | 2024 Washington - North American Championships | 01:36:03 | |
| Reeve Gareth | 2024 Manchester | 01:35:40 | |
| Tortike Marco | 2024 Amsterdam | 01:35:50 | |
| Taylor Stuart | 2022 Manchester | 01:36:02 | |
| Gruban Julius | 2024 Hamburg | 01:35:18 | |
| O'Connor Ian | 2024 Dublin | 01:36:02 | |
| Nutter Cameron | 2023 Melbourne | 01:36:09 | |
| Nink Dennis | 2024 Chicago Navy Pier | 01:35:50 | |
| Lin Tzu Chun | 2024 Incheon | 01:35:44 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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