Wong Lo Hyrox Result

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 340 similar athletes.

Performance Highlights

HKG HKG Flag Women #135016 01:55:12 10th in AG | Top 7.1% 121st | Top 86.4%
+02:38
01:00:18
Run Total
+00:21
07:32
Avg. Lap
+00:17
06:25
Best Lap
-00:14
47:50
Workout Total
-00:02
05:58
Avg. Workout
-02:35
07:04
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 Women

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 340 athletes with similar finish time in Hyrox Women

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 340 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Wong Lo'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 Lo'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 340 athletes with similar finish time in Hyrox Women

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 Wong Lo'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 Women

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 Wong Lo'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 10:13. Check the detail of the improvement plan below.

04:29 Potential Improvement 43.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:29 01:00:18 to 55:49 43.9%
Sled Pull 02:50 10:22 to 07:32 27.7%
Wall Balls 02:28 09:40 to 07:12 24.1%
Ski Erg 00:26 06:02 to 05:36 4.2%
Sled Push 00:00 02:49 to 02:49 0.0%
Burpees Broad Jump 00:00 06:06 to 06:06 0.0%
Rowing 00:00 05:54 to 05:54 0.0%
Farmers Carry 00:00 02:12 to 02:12 0.0%
Sandbag Lunges 00:00 04:45 to 04:45 0.0%

Splits Time

Wong Lo Perfect Race
Splits Total Average Total
Running 1 07:31 00:00 06:02 +01:29 00:00 +00:00
Ski Erg 06:02 07:31 05:30 +00:32 06:02 +01:29
Running 2 06:39 13:33 06:41 -00:02 11:32 +02:01
Sled Push 02:49 20:12 03:30 -00:41 18:13 +01:59
Running 3 09:37 23:01 07:08 +02:29 21:43 +01:18
Sled Pull 10:22 32:38 07:31 +02:51 28:51 +03:47
Running 4 09:33 43:00 07:11 +02:22 36:22 +06:38
Burpees Broad Jump 06:06 52:33 08:57 -02:51 43:33 +09:00
Running 5 06:25 58:39 07:31 -01:06 52:30 +06:09
Rowing 05:54 01:05:04 05:58 -00:04 01:00:01 +05:03
Running 6 06:25 01:10:58 07:17 -00:52 01:05:59 +04:59
Farmers Carry 02:12 01:17:23 02:44 -00:32 01:13:16 +04:07
Running 7 06:41 01:19:35 07:22 -00:41 01:16:00 +03:35
Sandbag Lunges 04:45 01:26:16 06:40 -01:55 01:23:22 +02:54
Running 8 07:27 01:31:01 08:17 -00:50 01:30:02 +00:59
Wall Balls 09:40 01:38:28 07:14 +02:26 01:38:19 +00:09
Roxzone 07:04 01:55:12 09:39 -02:35 01:55:12
Based on 340 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Lo Wong's performance in the 2024 Taipei HYROX race, placing her within the top 28% of all athletes and the top 17% in her age group, is commendable. This indicates a strong competitive spirit and a high level of fitness. Her overall time of 01:55:12, with a total running time of 01:00:18, suggests that her running pace is slightly slower than average, indicating a potential area for improvement. However, her exceptional performance in strength-based segments like the Burpees Broad Jump and Sandbag Lunges highlights her as a more strength-oriented athlete rather than purely running-focused. This hybrid profile suggests that while her running endurance is solid, her strength exercises are where she truly excels. Notably, her pacing seems to have been inconsistent, starting slower in the initial runs but gaining significant speed in later segments. This variability in pacing could be an area to address in future training and race strategy.

Segments to Improve:

  • Run Total: The total running time being 02:00 slower than average pinpoints a need for enhanced running endurance and speed. Incorporating interval training, with a mix of short sprints and long-distance runs, can help improve both speed and stamina. Fartlek training, combining continuous running with speed intervals, can also help in building endurance while adapting to varying race paces.
  • Wall Balls: This segment, being significantly slower than average, suggests room for improvement in both technique and strength. Wall ball drills focusing on squat depth, accuracy, and the transition between the catch and the throw can increase efficiency. Incorporating squats, thrusters, and medicine ball throws into training routines can help build the necessary muscle groups.
  • Sled Pull: The slower performance in this segment could be improved by focusing on leg and core strength, as well as technique. Exercises such as deadlifts, farmer's walks, and weighted sled drags can build the requisite strength. Practicing the actual sled pull motion, focusing on maintaining a low center of gravity and consistent, powerful strides, will also be beneficial.
  • Ski Erg: Being slower in this area suggests a need for improved upper body strength and endurance, as well as technique. High-intensity interval training (HIIT) on the Ski Erg, focusing on powerful, efficient strokes and maintaining a strong core, can help. Additionally, incorporating pull-ups, rowing exercises, and core strengthening workouts will aid in building the necessary muscle groups.

Race Strategies:

  • Consistent Pacing: Analyze past race splits to identify pacing inconsistencies. Implement a more consistent pacing strategy, possibly starting slightly slower than usual to conserve energy for maintaining a steady pace throughout the race, avoiding early fatigue.
  • Strength and Endurance Balance: Given the hybrid profile, balancing training between strength and endurance is crucial. Allocate specific days for focused running training, incorporating different types of runs, and other days for strength and conditioning, ensuring a well-rounded fitness level.
  • Transition Efficiency: The Roxzone time indicates that transition times are already a strength, but continuous focus on minimizing rest and optimizing transitions between segments can shave off crucial seconds. Practicing quick transitions in training, including setting up mock transition zones, can be beneficial.
  • Technique Focus: For segments like Wall Balls and Sled Pull, where technique can significantly impact performance, dedicating training sessions to perfect form and efficiency will yield improvements. This includes working with a coach to identify and correct form issues.
  • Mental Preparation: Endurance events also test mental toughness. Incorporating visualization techniques, setting small, achievable goals throughout the race, and practicing positive self-talk can enhance performance by keeping motivation high and focus sharp.

By addressing these areas of improvement with specific training strategies and maintaining her strengths, Lo Wong has the potential to significantly enhance her performance in future HYROX races.

Similar Athletes
Mcgahan Catriona 2024 Marseille 01:54:57
Strack Isabelle 2024 Glasgow 01:55:39
Richards Niquey 2024 Melbourne 01:55:25
Dimitrijovska Silvana 2023 Melbourne 01:55:17
Radcliffe Hayley 2023 Dublin 01:54:49
Rosa Carmen 2023 Birmingham 01:54:46
Kambli Anusha 2024 Milan 01:55:30
Van Den Assem Mara 2024 Amsterdam 01:55:16
Chapman Danielle 2024 Paris 01:54:43
Pittman Julie 2022 Dallas 01:55:31

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