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 Cheung Kwan Ho'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 Cheung Kwan Ho'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 Cheung Kwan Ho'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 Cheung Kwan Ho'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 06:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:06 | 47:55 to 41:49 | 92.9% |
| Ski Erg | 00:25 | 04:48 to 04:23 | 6.3% |
| Burpees Broad Jump | 00:03 | 05:05 to 05:02 | 0.8% |
| Sled Push | 00:00 | 01:46 to 01:46 | 0.0% |
| Sled Pull | 00:00 | 04:37 to 04:37 | 0.0% |
| Rowing | 00:00 | 04:30 to 04:30 | 0.0% |
| Farmers Carry | 00:00 | 01:52 to 01:52 | 0.0% |
| Sandbag Lunges | 00:00 | 03:38 to 03:38 | 0.0% |
| Wall Balls | 00:00 | 05:47 to 05:47 | 0.0% |
| Cheung Kwan Ho | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:30 | 00:00 | 04:39 -00:09 | 00:00 +00:00 |
| Ski Erg | 04:48 | 04:30 | 04:27 +00:21 | 04:39 -00:09 |
| Running 2 | 05:42 | 09:18 | 04:58 +00:44 | 09:06 +00:12 |
| Sled Push | 01:46 | 15:00 | 02:56 -01:10 | 14:04 +00:56 |
| Running 3 | 06:19 | 16:46 | 05:25 +00:54 | 17:00 -00:14 |
| Sled Pull | 04:37 | 23:05 | 05:00 -00:23 | 22:25 +00:40 |
| Running 4 | 06:07 | 27:42 | 05:24 +00:43 | 27:25 +00:17 |
| Burpees Broad Jump | 05:05 | 33:49 | 05:20 -00:15 | 32:49 +01:00 |
| Running 5 | 06:16 | 38:54 | 05:34 +00:42 | 38:09 +00:45 |
| Rowing | 04:30 | 45:10 | 04:49 -00:19 | 43:43 +01:27 |
| Running 6 | 06:22 | 49:40 | 05:27 +00:55 | 48:32 +01:08 |
| Farmers Carry | 01:52 | 56:02 | 02:12 -00:20 | 53:59 +02:03 |
| Running 7 | 06:19 | 57:54 | 05:24 +00:55 | 56:11 +01:43 |
| Sandbag Lunges | 03:38 | 01:04:13 | 05:06 -01:28 | 01:01:35 +02:38 |
| Running 8 | 06:24 | 01:07:51 | 06:03 +00:21 | 01:06:41 +01:10 |
| Wall Balls | 05:47 | 01:14:15 | 06:33 -00:46 | 01:12:44 +01:31 |
| Roxzone | 06:20 | 01:26:13 | 06:56 -00:36 | 01:26:13 |
It is worth noting that Kwan Ho Cheung's best running lap was 00:04:30, indicating a strong running performance.
To improve the Run Total segment, it is essential for Kwan Ho Cheung to enhance his overall fitness and reduce his transition time. Incorporating interval training, such as high-intensity interval training (HIIT), and endurance runs into his training routine will help improve his running performance.
For Running 6, Running 7, Running 3, Running 2, Running 5, and Running 4, specific drills and techniques can be utilized to enhance speed and endurance. Interval runs, hill sprints, and tempo runs can be incorporated to improve running efficiency and speed. Additionally, focusing on strength and conditioning exercises, such as squats, lunges, and plyometric exercises, will help improve overall running performance.
In the Ski Erg segment, Kwan Ho Cheung should work on improving his technique and increasing his power output. Incorporating exercises that target the muscles used in skiing, such as lunges and lateral jumps, will help improve his performance in this segment.
Similarly, in the Running 8 segment, Kwan Ho Cheung should focus on improving his running technique, endurance, and speed. Interval training and incorporating strength exercises such as hill sprints and lateral jumps will be beneficial.
In terms of overall strategy, Kwan Ho Cheung should prioritize improving his running performance, as indicated by the slower total running time compared to the average. Incorporating specific running drills and exercises into his training routine, along with strength and conditioning exercises, will help improve his overall running performance.
Additionally, working on improving transition times in the Roxzone is crucial for reducing overall race time. Kwan Ho Cheung should aim to streamline his transitions and minimize rest time to improve his performance in this area.
Overall, a well-rounded training program that includes a combination of endurance runs, interval training, strength exercises, and technique-focused drills will help Kwan Ho Cheung improve his performance in the Hyrox race. Consistency in training and a focus on the identified areas of improvement will lead to enhanced performance and better race results.
| Similar Athletes | |||
|---|---|---|---|
| Heskamp Andre | 2023 Stuttgart | 01:26:31 | |
| Fuchs Sascha | 2022 Hamburg | 01:26:26 | |
| Laird Kyle | 2022 Los Angeles | 01:26:02 | |
| Schmidt Christian | 2020 Karlsruhe | 01:25:53 | |
| Ravel Olivier | 2024 Marseille | 01:26:07 | |
| Van Barneveld Siemen | 2023 Amsterdam | 01:26:07 | |
| Tilbrook Thomas | 2022 London | 01:26:37 | |
| Hands Paul | 2024 Manchester | 01:26:08 | |
| Putman Aaron | 2024 Manchester | 01:26:42 | |
| Thompson Chris | 2023 Melbourne | 01:26:36 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Hong Kong | 01:22:57 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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