Shek Henry Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 30-34 #132007 01:25:30 33rd in AG | Top 34.7% 97th | Top 29.8%
+07:40
50:12
Run Total
+00:59
06:17
Avg. Lap
-00:08
04:24
Best Lap
-06:59
29:13
Workout Total
-00:52
03:39
Avg. Workout
-00:37
06:11
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 Shek Henry'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 Shek Henry'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 Shek Henry'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 Shek Henry'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 09:32. Check the detail of the improvement plan below.

08:43 Potential Improvement 91.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 08:43 50:12 to 41:29 91.4%
Farmers Carry 00:49 02:51 to 02:02 8.6%
Ski Erg 00:00 04:17 to 04:17 0.0%
Sled Push 00:00 01:53 to 01:53 0.0%
Sled Pull 00:00 03:14 to 03:14 0.0%
Burpees Broad Jump 00:00 03:18 to 03:18 0.0%
Rowing 00:00 04:35 to 04:35 0.0%
Sandbag Lunges 00:00 04:25 to 04:25 0.0%
Wall Balls 00:00 04:40 to 04:40 0.0%

Splits Time

Shek Henry Perfect Race
Splits Total Average Total
Running 1 04:24 00:00 04:35 -00:11 00:00 +00:00
Ski Erg 04:17 04:24 04:27 -00:10 04:35 -00:11
Running 2 05:29 08:41 04:57 +00:32 09:02 -00:21
Sled Push 01:53 14:10 02:54 -01:01 13:59 +00:11
Running 3 06:03 16:03 05:23 +00:40 16:53 -00:50
Sled Pull 03:14 22:06 04:56 -01:42 22:16 -00:10
Running 4 05:58 25:20 05:21 +00:37 27:12 -01:52
Burpees Broad Jump 03:18 31:18 05:18 -02:00 32:33 -01:15
Running 5 06:23 34:36 05:31 +00:52 37:51 -03:15
Rowing 04:35 40:59 04:49 -00:14 43:22 -02:23
Running 6 06:17 45:34 05:23 +00:54 48:11 -02:37
Farmers Carry 02:51 51:51 02:11 +00:40 53:34 -01:43
Running 7 06:42 54:42 05:22 +01:20 55:45 -01:03
Sandbag Lunges 04:25 01:01:24 05:06 -00:41 01:01:07 +00:17
Running 8 09:00 01:05:49 05:58 +03:02 01:06:13 -00:24
Wall Balls 04:40 01:14:49 06:31 -01:51 01:12:11 +02:38
Roxzone 06:11 01:25:30 06:48 -00:37 01:25:30
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Henry Shek had a strong performance in the 2023 Hong Kong HYROX race, finishing in the top 22% of all athletes and in the top 25% of his age group. His overall time of 01:25:30 demonstrates his solid fitness level and dedication to training. However, there are areas that can be improved upon to enhance his performance in future races.

Pacing and Profile:
Henry's overall pacing seems to be consistent, with no significant deviations in his splits. His total running time of 00:50:12 is 08:48 slower than the average, indicating that he could benefit from improving his running speed and endurance. To enhance his overall performance, Henry should focus on training his running abilities.

Segments to Improve


1. Run Total:
This segment has the most time lost compared to the average. Henry should work on improving his overall fitness and endurance to reduce the time spent on this segment. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve his running speed and endurance.

2. Running 8, 7, 6, 5, 3, 4, 2:
These running segments also show slower times compared to the average. Henry should incorporate specific running drills and exercises to improve his running performance. Some recommended exercises include hill sprints, tempo runs, and plyometric exercises like bounding and skipping. These exercises will help develop his running technique, speed, and power.

3. Farmers Carry:
Henry lost significant time on this segment compared to the average. To improve his performance, he should focus on strengthening his grip and core muscles. Exercises such as farmer's walks, hanging leg raises, and forearm curls can help improve his grip strength and stability during the carry.

Strategies


To improve overall race performance, it is essential for Henry to implement effective strategies during the race. Here are some recommendations:

1. Pacing:
Henry should aim for a consistent and sustainable pace throughout the race. It's important to avoid starting too fast and burning out early. Setting a target pace for each segment can help him maintain a steady rhythm.

2. Transitions:
Henry should focus on reducing transition times between segments to minimize the time spent in the roxzone. Practicing quick and efficient transitions during training will help improve his overall race time.

3. Mental Preparation:
Mental toughness plays a significant role in endurance races like HYROX. Henry should work on mental strategies, such as visualization and positive self-talk, to stay focused and motivated throughout the race.

In conclusion, Henry Shek had a commendable performance in the 2023 Hong Kong HYROX race. To enhance his performance, he should focus on improving his running speed and endurance. Incorporating specific training strategies, such as interval training and running drills, will help him improve his overall performance. Implementing effective race strategies, including pacing, quick transitions, and mental preparation, will also contribute to better results in future races.

Similar Athletes
Eguibar Izeta Eñaut 2024 Bilbao 01:25:07
Kungys Modestas 2024 Gdansk 01:25:32
Oboyle Gerard 2024 Dublin 01:26:00
Martin Jack 2024 Malaga 01:25:11
Van Der Hoek Andreas 2024 Amsterdam 01:25:21
Jacobs Lee 2024 Glasgow 01:25:53
Łobacz Michał 2024 Poznan 01:25:03
Moya Moreno José María 2024 Frankfurt 01:25:52
Stephan James 2024 Melbourne 01:25:03
Shoshi Beni 2024 New York 01:25:13

Measure Your Performance Against Top Athletes

Other Results from this athlete
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