Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Lam Wai Long

Lam Wai Long Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

HKG HKG Flag Men 35-39 #145025 01:23:38 79th in AG | Top 30.9% 305th | Top 29.5%
-01:21
40:27
Run Total
-00:10
05:03
Avg. Lap
-00:07
04:21
Best Lap
+01:21
36:36
Workout Total
+00:10
04:34
Avg. Workout
+00:03
06:40
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 1000 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Lam Wai Long'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 Lam Wai Long'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 1000 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 Lam Wai Long'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 Lam Wai Long'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 04:33. Check the detail of the improvement plan below.

02:32 Potential Improvement 55.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:32 08:22 to 05:50 55.7%
Rowing 00:58 05:39 to 04:41 21.2%
Sled Pull 00:40 05:09 to 04:29 14.7%
Ski Erg 00:12 04:32 to 04:20 4.4%
Sled Push 00:11 02:48 to 02:37 4.0%
Burpees Broad Jump 00:00 04:27 to 04:27 0.0%
Farmers Carry 00:00 01:59 to 01:59 0.0%
Sandbag Lunges 00:00 03:40 to 03:40 0.0%
Run Total 00:00 40:27 to 40:27 0.0%

Splits Time

Lam Wai Long Perfect Race
Splits Total Average Total
Running 1 04:02 00:00 04:32 -00:30 00:00 +00:00
Ski Erg 04:32 04:02 04:24 +00:08 04:32 -00:30
Running 2 04:21 08:34 04:52 -00:31 08:56 -00:22
Sled Push 02:48 12:55 02:51 -00:03 13:48 -00:53
Running 3 04:41 15:43 05:17 -00:36 16:39 -00:56
Sled Pull 05:09 20:24 04:48 +00:21 21:56 -01:32
Running 4 05:00 25:33 05:15 -00:15 26:44 -01:11
Burpees Broad Jump 04:27 30:33 05:06 -00:39 31:59 -01:26
Running 5 04:54 35:00 05:25 -00:31 37:05 -02:05
Rowing 05:39 39:54 04:46 +00:53 42:30 -02:36
Running 6 05:20 45:33 05:18 +00:02 47:16 -01:43
Farmers Carry 01:59 50:53 02:08 -00:09 52:34 -01:41
Running 7 05:06 52:52 05:17 -00:11 54:42 -01:50
Sandbag Lunges 03:40 57:58 04:56 -01:16 59:59 -02:01
Running 8 07:06 01:01:38 05:50 +01:16 01:04:55 -03:17
Wall Balls 08:22 01:08:44 06:16 +02:06 01:10:45 -02:01
Roxzone 06:40 01:23:38 06:37 +00:03 01:23:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Wai Long, you crushed it out there in Hong Kong! Finishing 305th overall puts you in the top 11% of 2712 athletes — that’s no small feat! 🏆 With an overall time of 01:23:38 and a total running time of 00:40:27 (which is a snappy 01:31 faster than average), it’s clear you’ve got a solid running profile. Your best running lap at 00:04:21 shows you’ve got the wheels to keep pushing! However, we can’t ignore those segments where you can improve and really shine. Your pacing strategy seems to have been on the fast side early on, especially in Running 1, which might have left you a bit fatigued for later segments. Let's harness that running strength and tweak those strength segments to balance out your performance even more!

Segments to Improve:
  • Rowing: With a time of 00:05:39, you were 53 seconds slower than average. Rowing can be a big muscle-burner, so let’s work on your technique and endurance. Focus on the following drills:
    • Practice interval rowing: 5 sets of 500m with a 1-minute rest in between. This helps build both speed and endurance.
    • Work on your form: Keep your back straight, engage your core, and drive with your legs first. Film yourself to see where you can adjust.
  • Wall Balls: At 00:08:22, you spent a bit too long here. This segment is all about rhythm and consistency. Here’s how to improve:
    • Set a timer for 10 minutes and see how many wall balls you can do. Track your reps and aim to increase them each week.
    • Focus on your squat depth and your throw technique. Make sure your arms are fully extended at the top, and keep the ball close to your chest on your way down.
  • Sled Pull: Your time of 00:05:09 was slower than average by 23 seconds. Here’s how to tackle that:
    • Incorporate sled pulls into your weekly routine: Aim for a distance of 20-30 meters. Focus on maintaining a strong, low position to engage your legs and back.
    • Pair sled pulls with short runs: 20m sled pull, followed by a 40m sprint. This simulates the race environment and helps build endurance.
  • Roxzone: Spending 00:06:40 in transition means we need to tighten that up! Here’s how:
    • Practice your transitions during training. Time yourself as you move from one exercise to the next and work on reducing that time.
    • Work on your overall fitness: Incorporate circuit training that mimics race conditions with minimal rest to simulate the transitions.
Race Strategies:
  • Pacing: Start steady and resist the urge to go too fast out of the gate. Keep an eye on your heart rate and maintain a steady effort level. Remember, it’s a marathon, not a sprint!
  • Hydration and Nutrition: Make sure you’re properly fueled before the race. A good breakfast and hydration strategy are key. Don’t forget to hydrate during the race, especially after the running segments!
  • Visualize Success: Before the race, visualize each segment. Picture yourself breezing through the wall balls and sled pulls. Positive visualization can work wonders on race day.
Conclusion:

Wai Long, you’ve got the heart of a lion and the speed of a gazelle! 🦁💥 It’s all about honing those strengths and addressing those weaknesses. Remember, “Success is where preparation and opportunity meet.” Keep pushing yourself, and don’t forget to enjoy the process. Training doesn’t have to be all work and no play; throw in some fun games or challenges to keep things light! You’re on your way to greater things, and I’m here to help you every step of the way. Let’s gear up for the next one, and remember: “You don’t have to be extreme, just consistent!” Keep grinding, and I’m looking forward to seeing you smash those next goals! 💪

— The Rox-Coach

Similar Athletes
Clark Kai 2023 Madrid 01:24:03
Hely Richard 2023 Amsterdam 01:23:14
Kewin Bordas 2023 Milan 01:23:34
Thomas Toby 2024 London 01:23:34
Bridikis Elijus 2024 Poznan 01:23:51
Ward Richard 2024 Manchester 01:23:40
Niemann Marc 2021 Leipzig 01:23:29
Slagter Christian 2022 Amsterdam 01:23:56
Hang Ray 2024 Singapore 01:23:47
Murphy Joe 2022 London 01:23:13

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