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 845 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 04:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:47 (From 52:34 to 50:47) | 38.4% |
| Wall Balls | 00:54 (From 09:35 to 08:41) | 19.4% |
| Farmers Carry | 00:48 (From 03:32 to 02:44) | 17.2% |
| Rowing | 00:38 (From 05:54 to 05:16) | 13.6% |
| Ski Erg | 00:19 (From 05:07 to 04:48) | 6.8% |
| Sled Pull | 00:13 (From 06:33 to 06:20) | 4.7% |
| Sled Push | 00:00 (From 03:31 to 03:31) | 0.0% |
| BBJ | 00:00 (From 05:25 to 05:25) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:51 to 05:51) | 0.0% |
| Leung Jackal | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:47 | 00:00 | 05:25 -00:38 | 00:00 +00:00 |
| Ski Erg | 05:07 | 04:47 | 04:45 +00:22 | 05:25 -00:38 |
| Running 2 | 05:59 | 09:54 | 05:56 +00:03 | 10:10 -00:16 |
| Sled Push | 03:31 | 15:53 | 03:36 -00:05 | 16:06 -00:13 |
| Running 3 | 06:33 | 19:24 | 06:36 -00:03 | 19:42 -00:18 |
| Sled Pull | 06:33 | 25:57 | 06:17 +00:16 | 26:18 -00:21 |
| Running 4 | 06:19 | 32:30 | 06:35 -00:16 | 32:35 -00:05 |
| Burpees Broad Jump | 05:25 | 38:49 | 07:20 -01:55 | 39:10 -00:21 |
| Running 5 | 06:26 | 44:14 | 06:53 -00:27 | 46:30 -02:16 |
| Rowing | 05:54 | 50:40 | 05:16 +00:38 | 53:23 -02:43 |
| Running 6 | 06:03 | 56:34 | 06:40 -00:37 | 58:39 -02:05 |
| Farmers Carry | 03:32 | 01:02:37 | 02:40 +00:52 | 01:05:19 -02:42 |
| Running 7 | 05:52 | 01:06:09 | 06:37 -00:45 | 01:07:59 -01:50 |
| Sandbag Lunges | 05:51 | 01:12:01 | 06:50 -00:59 | 01:14:36 -02:35 |
| Running 8 | 10:40 | 01:17:52 | 07:56 +02:44 | 01:21:26 -03:34 |
| Wall Balls | 09:35 | 01:28:32 | 08:54 +00:41 | 01:29:22 -00:50 |
| Roxzone | 09:52 | 01:47:50 | 09:34 +00:18 | 01:47:50 |
Jackal's best running lap was 00:04:47, which was 00:26 faster than the average.
To improve in the Ski Erg segment, Jackal should focus on improving his overall fitness and technique in using the Ski Erg machine. Incorporating specific Ski Erg workouts into his training routine can help him build endurance and improve his efficiency on the machine. Additionally, practicing proper form and technique, such as using the legs and arms together in a coordinated motion, can help him generate more power and speed on the Ski Erg.
In the Running 2 segment, Jackal was 00:10 slower than the average. To improve his running performance, Jackal should focus on both speed and endurance training. Incorporating interval training, such as tempo runs and fartlek workouts, can help him improve his speed and pacing. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can help improve his running efficiency and power.
In the Rowing segment, Jackal was 00:43 slower than the average. To improve his rowing performance, Jackal should focus on building both strength and technique. Incorporating rowing-specific workouts, such as intervals and pyramids, can help him improve his rowing fitness. Additionally, working on his technique, such as maintaining proper form and utilizing the legs and core for power, can help him generate more speed and efficiency on the rowing machine.
In the Running 8 segment, Jackal was 02:41 slower than the average. This indicates a need for improvement in his endurance and pacing for longer distance running. Incorporating longer runs into his training routine, as well as incorporating interval training and hill workouts, can help him build endurance and improve his performance in longer distance running events.
In the Wall Balls segment, Jackal was 00:41 slower than the average. To improve his performance in this segment, Jackal should focus on both strength and technique. Incorporating wall ball exercises into his training routine, as well as working on his squat technique and upper body strength, can help him improve his performance in this segment.
In the Roxzone segment, Jackal was 00:02 slower than the average. To improve his performance in this segment, Jackal should focus on improving his overall fitness and his transition time. Incorporating high-intensity interval training (HIIT) workouts into his training routine can help him improve his overall fitness and ability to quickly transition between exercises.
Additionally, Jackal should focus on maintaining proper form and technique during each exercise. This will help him perform the exercises efficiently and prevent unnecessary fatigue or injury. Practicing each exercise before the race and focusing on form corrections can help him perform at his best during the event.
Lastly, Jackal should strategize his transitions between exercises to minimize time lost in the Roxzone. By practicing quick and efficient transitions during training, he can improve his overall race time and performance.
By implementing these strategies and focusing on specific areas of improvement, Jackal can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Bell Leon | 2021 Birmingham | 01:47:49 | |
| Sockeel Kevin | 2023 Paris | 01:48:14 | |
| Álvarez Jiménez Oscar | 2024 Malaga | 01:47:51 | |
| Bernardo Raffaele | 2024 Maastricht | 01:47:56 | |
| Locatelli Mathieu | 2024 Frankfurt | 01:48:00 | |
| Ziser Thomas | 2018 Stuttgart | 01:47:32 | |
| Nottrodt Andreas | 2023 Köln | 01:47:42 | |
| Phan Yahya | 2024 Singapore | 01:47:48 | |
| Moran Joe | 2023 Dublin | 01:47:21 | |
| Lim Deon | 2024 Singapore | 01:47:24 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Leung Jackal
