Poon Adrian 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 810 similar athletes.

Performance Highlights

HKG HKG Flag Men 30-34 #123018 01:49:58 81st in AG | Top 85.3% 266th | Top 81.8%
+01:12
54:32
Run Total
+00:10
06:49
Avg. Lap
-01:11
04:16
Best Lap
-00:13
46:33
Workout Total
-00:01
05:49
Avg. Workout
-00:58
08:58
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 810 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 810 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Poon Adrian'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 Poon Adrian'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 810 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 Poon Adrian'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 Poon Adrian'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 05:30. Check the detail of the improvement plan below.

02:55 Potential Improvement 53.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:55 54:32 to 51:37 53.0%
Farmers Carry 01:06 03:53 to 02:47 20.0%
Wall Balls 00:40 09:36 to 08:56 12.1%
Ski Erg 00:22 05:12 to 04:50 6.7%
Sled Push 00:16 04:04 to 03:48 4.8%
Rowing 00:11 05:30 to 05:19 3.3%
Sled Pull 00:00 06:27 to 06:27 0.0%
Burpees Broad Jump 00:00 05:26 to 05:26 0.0%
Sandbag Lunges 00:00 06:25 to 06:25 0.0%

Splits Time

Poon Adrian Perfect Race
Splits Total Average Total
Running 1 04:16 00:00 05:26 -01:10 00:00 +00:00
Ski Erg 05:12 04:16 04:47 +00:25 05:26 -01:10
Running 2 05:48 09:28 05:57 -00:09 10:13 -00:45
Sled Push 04:04 15:16 03:42 +00:22 16:10 -00:54
Running 3 07:10 19:20 06:38 +00:32 19:52 -00:32
Sled Pull 06:27 26:30 06:29 -00:02 26:30 +00:00
Running 4 06:55 32:57 06:38 +00:17 32:59 -00:02
Burpees Broad Jump 05:26 39:52 07:31 -02:05 39:37 +00:15
Running 5 07:26 45:18 06:58 +00:28 47:08 -01:50
Rowing 05:30 52:44 05:20 +00:10 54:06 -01:22
Running 6 07:26 58:14 06:42 +00:44 59:26 -01:12
Farmers Carry 03:53 01:05:40 02:48 +01:05 01:06:08 -00:28
Running 7 07:31 01:09:33 06:45 +00:46 01:08:56 +00:37
Sandbag Lunges 06:25 01:17:04 07:02 -00:37 01:15:41 +01:23
Running 8 08:03 01:23:29 08:12 -00:09 01:22:43 +00:46
Wall Balls 09:36 01:31:32 09:07 +00:29 01:30:55 +00:37
Roxzone 08:58 01:49:58 09:56 -00:58 01:49:58
Based on 810 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Adrian Poon had a solid performance in the 2023 Hong Kong Hyrox race, finishing in the top 60% of athletes overall and the top 63% in his age group. His overall time of 01:49:58 is respectable, but there are areas where he can make improvements to enhance his performance in future races.

Pacing and Profile:
Adrian's pacing throughout the race was generally consistent, with some segments performed faster than average and others slower. His best running lap of 00:04:16 indicates good speed and endurance. However, his total running time of 00:54:32 was 03:30 slower than the average, suggesting that he could benefit from improving his running fitness.

Segments to Improve


1. Run Total:
Adrian lost significant time in the running segments, with a total running time 03:30 slower than average. To improve this segment, he should focus on increasing his running fitness through regular running training. Incorporating interval training, hill sprints, and long-distance runs into his routine will help improve his speed and endurance.

2. Farmers Carry:
Adrian was 01:05 slower than average in the Farmers Carry segment. To improve his performance in this area, he should incorporate specific exercises to strengthen his grip and upper body. Deadlifts, farmer's walks with heavier weights, and grip strength exercises such as plate pinches or towel hangs will help improve his performance in this segment.

3. Running 7:
Adrian was 00:50 slower than average in this running segment. To improve his running speed and endurance, he should focus on interval training and tempo runs. Incorporating shorter, high-intensity intervals with periods of recovery will help improve his speed, while tempo runs at a challenging but sustainable pace will enhance his endurance.

4. Running 6:
Adrian was 00:47 slower than average in this running segment. To improve his performance, he should work on his running mechanics and form. Incorporating drills such as high knees, butt kicks, and running strides will help improve his running efficiency and speed.

5. Running 5:
Adrian was 00:34 slower than average in this running segment. To improve his performance, he should focus on interval training and hill sprints to develop his speed and endurance. Additionally, incorporating plyometric exercises such as box jumps and lateral hops will help improve his explosive power and agility.

6. Wall Balls:
Adrian was 00:32 slower than average in this segment. To improve his performance, he should focus on developing his lower body and core strength. Squats, lunges, and medicine ball exercises will help improve his strength and power for wall balls.

7. Ski Erg:
Adrian was 00:30 slower than average in this segment. To improve his performance, he should focus on developing his upper body and cardiovascular endurance. Incorporating exercises such as rowing, swimming, or battle rope workouts will help improve his upper body strength and endurance.

8. Running 3 and Running 4:
Adrian was 00:30 and 00:16 slower than average in these running segments, respectively. To improve his performance, he should focus on consistent running training, incorporating both long-distance runs and interval training to improve his endurance and speed.

9. Rowing:
Adrian was 00:12 slower than average in this segment. To improve his performance, he should focus on developing his rowing technique and strength. Incorporating rowing intervals and exercises such as bent-over rows and lat pulldowns will help improve his rowing performance.

Strategies


In order to improve his performance during the race, Adrian should consider the following strategies:

1. Pace Management:
Pay attention to pacing throughout the race to ensure he maintains a consistent speed and energy level. Avoid starting too fast and burning out early.

2. Transition Efficiency:
Work on improving transition times between segments to minimize time lost. Focus on smooth and quick transitions, practicing the specific movements and equipment switches involved in each segment.

3. Mental Toughness:
Develop mental resilience to push through challenging segments and maintain focus and determination throughout the race. Incorporate mental training techniques such as visualization and positive self-talk into his preparation.

4. Race-specific Training:
Tailor training routines to simulate the demands of the Hyrox race, focusing on a combination of strength and endurance exercises. Incorporate circuit training, functional movements, and specific equipment used in the race to improve performance.

By implementing these strategies and incorporating specific training techniques and exercises to target areas of improvement, Adrian Poon can enhance his performance in future Hyrox races. With a focus on improving his running fitness, developing strength and endurance in specific segments, and optimizing his race strategies, he can aim for even better results in his next race.

Similar Athletes
Keshav Darsan 2024 Melbourne 01:49:37
Mckerracher Craig 2023 Glasgow 01:50:05
Hillesheim Julian 2024 Köln 01:49:58
Michel Olliver 2024 Köln 01:49:56
Arnott Declan 2022 London 01:50:00
Taylor Pete 2024 Milan 01:50:01
Magida Dan 2022 New York 01:50:14
Chase Joel 2023 Birmingham 01:49:29
Mauerer Lukas 2021 Hamburg 01:50:05
Soh Christopher 2024 Singapore 01:50:23

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