Wai Ching Alf Chan Hyrox Result

Dive into this athlete’s performance at 2022 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 40-44 #150012 01:23:14 6th in AG | Top 17.1% 57th | Top 26.9%
+02:51
44:27
Run Total
+00:22
05:33
Avg. Lap
+00:27
04:54
Best Lap
-00:48
34:23
Workout Total
-00:06
04:17
Avg. Workout
-02:04
04:24
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 Wai Ching Alf Chan'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 Wai Ching Alf Chan'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 Wai Ching Alf Chan'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 Wai Ching Alf Chan'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 06:26. Check the detail of the improvement plan below.

03:48 Potential Improvement 59.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:48 44:27 to 40:39 59.1%
Wall Balls 01:18 07:06 to 05:48 20.2%
Ski Erg 00:31 04:51 to 04:20 8.0%
Farmers Carry 00:29 02:28 to 01:59 7.5%
Sandbag Lunges 00:12 04:50 to 04:38 3.1%
Rowing 00:06 04:46 to 04:40 1.6%
Sled Pull 00:02 04:30 to 04:28 0.5%
Sled Push 00:00 02:23 to 02:23 0.0%
Burpees Broad Jump 00:00 03:29 to 03:29 0.0%

Splits Time

Wai Ching Alf Chan Perfect Race
Splits Total Average Total
Running 1 04:54 00:00 04:30 +00:24 00:00 +00:00
Ski Erg 04:51 04:54 04:24 +00:27 04:30 +00:24
Running 2 05:41 09:45 04:52 +00:49 08:54 +00:51
Sled Push 02:23 15:26 02:52 -00:29 13:46 +01:40
Running 3 05:49 17:49 05:16 +00:33 16:38 +01:11
Sled Pull 04:30 23:38 04:47 -00:17 21:54 +01:44
Running 4 05:41 28:08 05:14 +00:27 26:41 +01:27
Burpees Broad Jump 03:29 33:49 05:03 -01:34 31:55 +01:54
Running 5 05:47 37:18 05:24 +00:23 36:58 +00:20
Rowing 04:46 43:05 04:45 +00:01 42:22 +00:43
Running 6 05:34 47:51 05:16 +00:18 47:07 +00:44
Farmers Carry 02:28 53:25 02:08 +00:20 52:23 +01:02
Running 7 05:30 55:53 05:15 +00:15 54:31 +01:22
Sandbag Lunges 04:50 01:01:23 04:55 -00:05 59:46 +01:37
Running 8 05:31 01:06:13 05:48 -00:17 01:04:41 +01:32
Wall Balls 07:06 01:11:44 06:17 +00:49 01:10:29 +01:15
Roxzone 04:24 01:23:14 06:28 -02:04 01:23:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Chan Wai Ching Alf had a solid performance in the Hyrox race in Hong Kong, finishing with an overall time of 01:23:14. He achieved an overall rank of 57, placing him in the top 21% of 270 athletes. In his age group (40-44), he performed even better, securing a rank of 6, which puts him in the top 13% of 45 athletes.

One notable highlight of his performance is his total running time, which was 40:18 faster than the average for his finish time. This indicates that Chan Wai Ching Alf has a strong running profile and should focus on capitalizing on this strength.

Segments to Improve


1. Running 2:
Chan Wai Ching Alf was 00:53 slower than the average time in this segment. To improve his performance in this area, he should focus on increasing his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help him improve his running speed. Additionally, working on building leg strength through exercises like squats, lunges, and calf raises can enhance his running endurance.

2. Wall Balls:
Chan Wai Ching Alf completed the Wall Balls segment 00:48 slower than the average time. To improve his performance in this area, he should work on his upper body strength and explosiveness. Incorporating exercises like medicine ball throws, push-ups, and shoulder presses into his training routine can help him develop the necessary strength and power for improved performance in Wall Balls.

3. Best Lap:
Although Chan Wai Ching Alf had a good overall performance, his Best Lap time was 00:32 slower than average. To improve this aspect of his performance, he should focus on increasing his overall speed and efficiency. Interval training, track workouts, and plyometric exercises can help him develop the necessary speed and explosiveness for faster lap times.

4. Running 1, Running 3, Ski Erg, Running 4, Running 5, Running 6, Running 7:
Chan Wai Ching Alf was slightly slower than the average time in these running segments. To improve his running performance in general, he should incorporate a variety of running workouts into his training routine, including long runs, tempo runs, intervals, and hill sprints. Additionally, working on his running form and technique can help him become more efficient and faster.

5. Farmers Carry:
Chan Wai Ching Alf completed the Farmers Carry segment 00:17 slower than the average time. To improve his performance in this area, he should focus on developing grip strength and core stability. Exercises like farmer's walks, deadlifts, and hanging leg raises can help him strengthen his grip and core muscles, leading to improved performance in the Farmers Carry segment.

Strategies


- Pacing: Chan Wai Ching Alf should focus on maintaining a consistent and sustainable pace throughout the race. It's important for him to avoid starting too fast and burning out early. He should aim to find a pace that allows him to maintain his energy and performance levels throughout the entire race.

- Transition Time: To improve his overall race time, Chan Wai Ching Alf should work on minimizing his transition time in the Roxzone. This can be achieved through practicing efficient and quick transitions during training sessions. He should also focus on improving his overall fitness level to reduce the need for rest during transitions.

- Prioritize Strength Training: Given Chan Wai Ching Alf's strong running profile, he should prioritize strength training to further enhance his performance. Incorporating exercises that target different muscle groups, such as squats, deadlifts, pull-ups, and push-ups, will help improve his overall strength and power, leading to better performance in the strength-based segments of the race.

- Practice Specific Segment Techniques: Chan Wai Ching Alf should dedicate specific training sessions to practice the techniques and skills required for each segment. This will help him improve his efficiency and performance in those specific areas. For example, practicing wall balls and working on proper form and technique will enable him to perform better in the Wall Balls segment.

In conclusion, Chan Wai Ching Alf had a strong performance in the Hyrox race, but there are areas where he can further improve. By focusing on specific training strategies and techniques, such as speed and endurance training for running, strength training for overall performance enhancement, and practicing segment-specific techniques, he can continue to elevate his performance and achieve even better results in future races.

Similar Athletes
Szalay Christian 2023 Hamburg 01:22:58
Switters Jon Matthew 2024 Malaga 01:22:54
Tambutte Loic 2023 Paris 01:23:40
Finlay Daniel 2024 Dublin 01:23:42
Paddon Lawrence 2023 Manchester 01:23:06
Scannell Thomas 2021 London 01:23:27
Websdell Howard 2023 Birmingham 01:22:44
Slotty Benjamin 2018 Stuttgart 01:22:48
Sanchez Mota Jose 2023 Barcelona 01:23:10
Reinders Mike 2024 Rotterdam 01:23:09

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