Dive into this athlete’s performance at 2024 Taipei 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
496 similar athletes.
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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 22 to 96.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 254 to 416.
End of interactive chart.
Based on 496 athletes with similar finish time in Hyrox Pro 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 145 to 474.
End of interactive chart.
Based on 496 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Shum Hang On'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 Shum Hang On's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -150 to 95.
End of interactive chart.
Based on 496 athletes with similar finish time in Hyrox Pro 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 Shum Hang On'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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 840.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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 Shum Hang On'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
04:26.
Check the detail of the improvement plan below.
Based on 496 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hang On Shum's performance in the 2024 Taipei HYROX race places him solidly in the top half of his age group and overall, demonstrating a commendable level of fitness and skill. His overall time and ranking indicate a well-prepared athlete with potential for further improvement. The total running time being slower than average suggests that while Hang has a strong base in strength exercises, his running could be a key area for improvement. His ability to perform exceptionally well in strength-focused challenges like the Sled Push and Sandbag Lunges is evident, but the slower roxzone time and certain running segments highlight opportunities for increased efficiency and endurance. With a profile that leans more towards strength, focusing on enhancing running endurance and speed, as well as transition times between exercises, could transform Hang into a more well-rounded athlete.
Segments to Improve:
Total Running Time: With the total running time being slower than average, it's clear that running endurance and speed are areas for improvement. Interval training, consisting of high-intensity sprints followed by brief rest or slower running, can help improve both speed and cardiovascular endurance. Including hill sprints and tempo runs will also enhance running efficiency over varied terrain, crucial for HYROX races.
Roxzone: The slower roxzone time suggests that transition times and possibly overall fitness during these transitions can be improved. Circuit training that mimics race day conditions, transitioning quickly between different types of exercises (e.g., strength to cardio), can help reduce these times. Practicing transitions as part of the workout will also decrease roxzone time.
Wall Balls: Being slower on Wall Balls indicates a potential lapse in either form, endurance, or both. Focus on high-repetition endurance training for lower body and shoulders, combined with practicing the wall ball exercise for form correction. Incorporate exercises like thrusters and squat presses to build relevant muscle groups and improve overall performance in this segment.
Farmers Carry: The slower time here might be due to grip strength or overall carrying endurance. Grip strength exercises, such as dead hangs and farmer's walk with progressively heavier weights, will be beneficial. Also, incorporating core strengthening exercises can improve stability and efficiency during the carry.
Race Strategies:
Pacing: Given the initial running segment was significantly slower, focusing on a steady pace from the start can prevent early fatigue and maintain a more consistent speed throughout the race. Interval training will help in understanding and managing exertion levels better.
Strength Endurance Balance: Since Hang shows a propensity for strength, balancing this with endurance training will yield better overall performance. This includes longer runs at a moderate pace to build endurance without sacrificing strength gains from regular training.
Transitions: Practicing quick transitions as part of regular workouts can significantly reduce roxzone time. This includes setting up mini-circuits where the transition between running, strength exercises, and then back to running is timed and optimized for efficiency.
Mid-Race Nutrition and Hydration: Implementing a strategy for hydration and nutrition, especially in longer races, can help maintain energy levels and reduce fatigue. Experimenting with different strategies during training will help identify what works best for Hang.
By focusing on these identified areas for improvement and implementing the suggested strategies and exercises, Hang On Shum can expect to see significant gains in his HYROX race performance. Balancing his evident strength with enhanced running capabilities and efficient transitions will be key to climbing the ranks in future races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Chart
Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6 to 96.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro Men