Dive into this athlete’s performance at 2024 Brisbane 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 196 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 12:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 03:46 (From 14:21 to 10:35) | 29.5% |
| Sandbag Lunges | 03:14 (From 11:11 to 07:57) | 25.3% |
| Sled Push | 01:51 (From 06:15 to 04:24) | 14.5% |
| Sled Pull | 01:42 (From 09:11 to 07:29) | 13.3% |
| Farmers Carry | 01:40 (From 04:51 to 03:11) | 13.0% |
| Ski Erg | 00:24 (From 05:27 to 05:03) | 3.1% |
| Rowing | 00:10 (From 05:47 to 05:37) | 1.3% |
| BBJ | 00:00 (From 07:22 to 07:22) | 0.0% |
| Run Total | 00:00 (From 53:51 to 53:51) | 0.0% |
| Tang Kwan Lok | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:13 | 00:00 | 05:57 -01:44 | 00:00 +00:00 |
| Ski Erg | 05:27 | 04:13 | 05:00 +00:27 | 05:57 -01:44 |
| Running 2 | 05:22 | 09:40 | 06:43 -01:21 | 10:57 -01:17 |
| Sled Push | 06:15 | 15:02 | 04:11 +02:04 | 17:40 -02:38 |
| Running 3 | 06:25 | 21:17 | 07:50 -01:25 | 21:51 -00:34 |
| Sled Pull | 09:11 | 27:42 | 07:29 +01:42 | 29:41 -01:59 |
| Running 4 | 06:19 | 36:53 | 07:52 -01:33 | 37:10 -00:17 |
| Burpees Broad Jump | 07:22 | 43:12 | 08:51 -01:29 | 45:02 -01:50 |
| Running 5 | 07:18 | 50:34 | 08:25 -01:07 | 53:53 -03:19 |
| Rowing | 05:47 | 57:52 | 05:45 +00:02 | 01:02:18 -04:26 |
| Running 6 | 07:32 | 01:03:39 | 07:52 -00:20 | 01:08:03 -04:24 |
| Farmers Carry | 04:51 | 01:11:11 | 03:01 +01:50 | 01:15:55 -04:44 |
| Running 7 | 06:53 | 01:16:02 | 08:01 -01:08 | 01:18:56 -02:54 |
| Sandbag Lunges | 11:11 | 01:22:55 | 08:25 +02:46 | 01:26:57 -04:02 |
| Running 8 | 09:51 | 01:34:06 | 10:49 -00:58 | 01:35:22 -01:16 |
| Wall Balls | 14:21 | 01:43:57 | 11:10 +03:11 | 01:46:11 -02:14 |
| Roxzone | 10:55 | 02:09:06 | 11:45 -00:50 | 02:09:06 |
Kwan Lok Tang demonstrated a commendable performance in the 2024 Brisbane Hyrox race, finishing in the top 57% overall and top 46% in his age group. Notably, his total running time was significantly faster than average by 10:07, suggesting a strong running profile. His pacing strategy seems well-executed, with the initial running segments (Running 1 through 4) being notably faster than average, indicating a strong start. However, there is room for improvement in strength-based segments, highlighting an opportunity to enhance his hybrid athlete capabilities.
Analysis: This segment was 3:15 slower than average, significantly impacting overall performance.
Advice: Focus on improving leg strength and endurance. Incorporate exercises such as squats (front and goblet), thrusters, and wall ball practice with lighter weights to perfect form and increase speed.
Analysis: Completing this segment 2:53 slower than average indicates a need for enhanced leg strength and endurance.
Advice: Implement lunge variations (forward, reverse, and walking lunges) with added weight. Practice with sandbags to mimic race conditions. Focus on maintaining a steady pace and controlled breathing.
Analysis: Both segments were significantly slower than average, with the push being 2:01 slower and the pull 1:43 slower.
Advice: Incorporate sled training into weekly workouts, emphasizing both strength and technique. Practice with varying weights to simulate race conditions and improve power output.
Analysis: This segment was 1:49 slower than average, indicating a need to improve grip strength and core stability.
Advice: Include farmers walks with increasing weight, focusing on maintaining posture and stability. Strengthen grip with exercises like dead hangs and plate pinches.
Analysis: Slightly slower than average by 26 seconds, indicating potential for improvement.
Advice: Focus on technique and efficiency. Incorporate interval training on the Ski Erg to improve power and endurance.
Analysis: While faster than average, there's still room for improvement in transition efficiency.
Advice: Practice seamless transitions between exercises. Include quick-change drills and practice transitioning between running and other exercises to reduce time spent in the roxzone.
| Similar Athletes | |||
|---|---|---|---|
| Dehler Vincent | 2019 Oberhausen | 02:09:12 | |
| Günther Martin | 2021 Hamburg | 02:08:56 | |
| Jones David | 2023 Birmingham | 02:09:27 | |
| Garcia Gerardo | 2024 Sydney | 02:08:58 | |
| Griggio Alessandro | 2023 Milan | 02:08:48 | |
| Chang Jonathan | 2024 Fort Lauderdale | 02:08:59 | |
| Baye Nils | 2021 Hamburg | 02:08:59 | |
| Caiazzo Davide | 2023 Milan | 02:09:05 | |
| Rösener KlausDieter | 2024 Hamburg | 02:08:39 | |
| Mcclorry Michael | 2024 Manchester | 02:09:20 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Tang Kwan Lok
