Season 23/24 2024 Taipei (525) HYROX (430) Men (290) 蘇 楷勛

蘇 楷勛 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 1000 similar athletes.

Performance Highlights

TPE TPE Flag Men #114033 01:31:38 37th in AG | Top 12.8% 119th | Top 41.0%
+01:07
46:21
Run Total
+00:09
05:47
Avg. Lap
+00:27
05:13
Best Lap
-01:15
37:38
Workout Total
-00:09
04:42
Avg. Workout
+00:04
07:39
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 蘇 楷勛'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 蘇 楷勛'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 蘇 楷勛'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 蘇 楷勛'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 05:40. Check the detail of the improvement plan below.

02:04 Potential Improvement 36.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:04 46:21 to 44:17 36.5%
Wall Balls 01:13 07:58 to 06:45 21.5%
Farmers Carry 01:05 03:18 to 02:13 19.1%
Rowing 00:43 05:36 to 04:53 12.6%
Sled Push 00:23 03:22 to 02:59 6.8%
Ski Erg 00:12 04:42 to 04:30 3.5%
Sled Pull 00:00 04:38 to 04:38 0.0%
Burpees Broad Jump 00:00 04:23 to 04:23 0.0%
Sandbag Lunges 00:00 03:41 to 03:41 0.0%

Splits Time

蘇 楷勛 Perfect Race
Splits Total Average Total
Running 1 05:23 00:00 04:47 +00:36 00:00 +00:00
Ski Erg 04:42 05:23 04:33 +00:09 04:47 +00:36
Running 2 05:13 10:05 05:13 +00:00 09:20 +00:45
Sled Push 03:22 15:18 03:07 +00:15 14:33 +00:45
Running 3 05:24 18:40 05:43 -00:19 17:40 +01:00
Sled Pull 04:38 24:04 05:20 -00:42 23:23 +00:41
Running 4 05:40 28:42 05:42 -00:02 28:43 -00:01
Burpees Broad Jump 04:23 34:22 05:54 -01:31 34:25 -00:03
Running 5 05:57 38:45 05:53 +00:04 40:19 -01:34
Rowing 05:36 44:42 04:57 +00:39 46:12 -01:30
Running 6 05:45 50:18 05:43 +00:02 51:09 -00:51
Farmers Carry 03:18 56:03 02:20 +00:58 56:52 -00:49
Running 7 06:08 59:21 05:42 +00:26 59:12 +00:09
Sandbag Lunges 03:41 01:05:29 05:33 -01:52 01:04:54 +00:35
Running 8 06:51 01:09:10 06:27 +00:24 01:10:27 -01:17
Wall Balls 07:58 01:16:01 07:09 +00:49 01:16:54 -00:53
Roxzone 07:39 01:31:38 07:35 +00:04 01:31:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

楷勛 蘇 showcased a commendable performance in the 2024 Taipei Hyrox race, finishing in the top 27% of all athletes and top 31% in his age group. His overall time of 01:31:38, with a total running time of 00:46:21, indicates a slight skew towards a hybrid athlete profile, albeit with a lean towards strength exercises given that his total running time was 00:47 slower than the average. This suggests room for improvement in running efficiency and endurance. Despite a slower start in running 1, he managed to pick up pace in subsequent running segments, particularly in running 3 and 4, demonstrating an ability to recover and adapt during the race. However, the Roxzone time being slower than average suggests that transitions and overall fitness could be areas for refinement to improve future race outcomes.

Segments to Improve:

  • Running Performance: Given the overall slower total running time, focus should be placed on improving running efficiency and endurance. Interval training, involving short bursts of high-intensity running followed by brief recovery periods, can enhance VO2 max and running economy. Incorporating hill sprints and tempo runs will also build muscle endurance and strength, crucial for maintaining pace in later running segments.
  • Wall Balls: A significant time loss was observed in the Wall Balls segment. To improve, focus on squat depth and explosiveness. Exercises like air squats, front squats, and thrusters with attention to form can enhance power. Practicing wall balls with varying weights and heights can help adjust to different fatigue levels experienced during the race.
  • Farmers Carry: The slower time suggests grip strength and core stability could be limiting factors. Incorporating dead hangs, grip strengtheners, and heavy carries (like farmer’s walks with progressively heavier weights) into the training routine can improve grip endurance. Planks, deadlifts, and suitcase carries will strengthen core stability, aiding in maintaining form and pace during this segment.
  • Rowing: To improve rowing performance, technique refinement is key. Focusing on leg drive and maintaining a strong, consistent stroke rate can increase efficiency. Incorporating rowing intervals into training, with a mix of long-distance rows and shorter, high-intensity sprints, will build both endurance and power.
  • Roxzone: The slower Roxzone time can be improved by streamlining transitions between exercises. Practicing quick changes from running to strength exercises in training will reduce transition times. Improving overall fitness through high-intensity interval training (HIIT) can also reduce the need for excessive rest between segments.

Race Strategies:

  • Pacing: Start the race with a conservative pace to conserve energy for later segments. Use a running watch to keep track of pace, aiming to run slightly faster than training paces, but not so fast as to risk early fatigue. Adjust pace based on feel and the day's condition.
  • Transitions: Practice quick transitions in training, setting up mock stations to simulate moving from one exercise to the next. This can reduce mental and physical downtime during the race.
  • Strength Segments: During strength exercises, focus on maintaining form even under fatigue. Break down the repetitions into smaller sets with short, planned rests to manage energy levels and prevent muscle failure.
  • Hydration and Nutrition: Implement a tested hydration and nutrition strategy, consuming easily digestible carbs and staying hydrated throughout the race to maintain energy levels and prevent cramps.

By focusing on these specific areas of improvement and implementing the suggested race strategies, 楷勛 蘇 has the potential to significantly enhance his performance in future Hyrox races.

Similar Athletes
Lambert Jerome 2024 Paris 01:31:57
Alonso Toledo Òscar 2024 Malaga 01:31:55
Kocer Habin 2024 Rotterdam 01:31:43
Milsom Francis 2023 London 01:31:38
Knipp Robert 2024 Frankfurt 01:31:14
Murray Jack 2024 Melbourne 01:32:06
Hummersone Marc 2023 London 01:31:32
Tabler David 2022 Bremen 01:32:03
Richter Falko 2023 München 01:31:58
Broughton Adam 2023 Dallas 01:31:22

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