Dive into this athlete’s performance at 2024 Incheon 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
CHN Men #123017 01:18:03
12th in
AG
| Top 7.5%
35th | Top 22.0%
-00:34
38:48
Run Total
-00:04
04:51
Avg. Lap
-00:58
03:19
Best Lap
+00:43
33:32
Workout Total
+00:05
04:11
Avg. Workout
-00:06
05:48
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 Pan Jingwei'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 Pan Jingwei'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 Pan Jingwei'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 Pan Jingwei'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
04:09.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jingwei Pan's performance in the 2024 Incheon HYROX race places him impressively within the top 16% of all athletes and the top 20% within his age group, showcasing a strong competitive edge. Notably, his total running time was 00:55 faster than average, highlighting a distinct proficiency in running. This suggests that Jingwei has a more pronounced runner profile, excelling particularly in sustained aerobic efforts. However, there's room for improvement in strength-focused exercises, as indicated by slower-than-average times in segments like the Wall Balls, Sled Push, and Farmers Carry. Jingwei's initial pacing strategy was effective, as demonstrated by an excellent start in Running 1, but there appears to be a potential for better energy distribution across the race.
Segments to Improve:
Wall Balls: Jingwei's performance here was significantly below average, indicating a need to enhance both strength and endurance. Focused training should include high-volume wall ball sets to improve muscular endurance, with an emphasis on maintaining a consistent rhythm and depth in squats. Practicing wall balls in a fatigued state can also simulate race conditions, helping Jingwei adapt to the demands of the exercise late in the race.
Sled Push: The slower time in this segment suggests a need for increased lower body power and improved technique. Incorporating heavy sled pushes and pulls into training, focusing on explosive leg power and efficient body angling can yield improvements. Technique drills emphasizing the optimal angle of push and quick, powerful steps should also be a training priority.
Farmers Carry: To address the slower time here, grip strength and core stability must be improved. Exercises like heavy farmers walks, dead hangs, and grip crushers can enhance grip strength, while planks and deadlifts can bolster core stability, ensuring better performance in carrying tasks.
Ski Erg: The slower time in this segment could be improved with better technique and upper body endurance. High-intensity intervals on the Ski Erg, focusing on powerful, efficient strokes and maintaining a strong, upright posture can help. Additionally, incorporating upper body endurance workouts, such as rowing and pull-ups, can provide the stamina needed for this segment.
Race Strategies:
Pacing: Jingwei should aim for a more balanced pacing strategy across the race. Starting strong is beneficial, but reserving energy for strength-based segments will ensure more consistent performance. Interval training that combines running with strength exercises can help simulate race conditions and improve energy management.
Transitions (Roxzone): With a Roxzone time just slightly better than average, Jingwei could benefit from practicing quicker transitions between exercises. Setting up mock race courses that mimic the layout of HYROX events and timing transitions can reduce hesitation and improve overall flow and time.
Strength Training Emphasis: Given Jingwei's runner profile, incorporating more strength-focused training into his routine will address his current weaknesses. This could include weightlifting sessions targeting both upper and lower body, tailored specifically to the demands of the HYROX race segments identified as areas for improvement.
End-of-Race Strategy: Training should also focus on scenarios where Jingwei is running in a fatigued state post-strength exercises. This includes workouts that closely mimic the race's sequence, allowing Jingwei to adapt to running effectively even when tired, ensuring a strong finish.
By addressing these specific areas of improvement with targeted training and strategic race pacing, Jingwei Pan has the potential to significantly enhance his HYROX performance, leveraging his running strengths while bolstering his capabilities in strength-focused segments.
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.
Percentile based on all the athletes who competed in Hyrox Men