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.
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 05:50. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:08 (From 38:11 to 36:03) | 36.6% |
| Wall Balls | 01:51 (From 06:36 to 04:45) | 31.7% |
| Farmers Carry | 00:43 (From 02:23 to 01:40) | 12.3% |
| Sled Pull | 00:27 (From 04:10 to 03:43) | 7.7% |
| Sandbag Lunges | 00:20 (From 04:12 to 03:52) | 5.7% |
| Ski Erg | 00:18 (From 04:25 to 04:07) | 5.1% |
| Rowing | 00:03 (From 04:28 to 04:25) | 0.9% |
| Sled Push | 00:00 (From 01:39 to 01:39) | 0.0% |
| BBJ | 00:00 (From 03:35 to 03:35) | 0.0% |
| Lee Bernard | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:33 | 00:00 | 04:07 -00:34 | 00:00 +00:00 |
| Ski Erg | 04:25 | 03:33 | 04:15 +00:10 | 04:07 -00:34 |
| Running 2 | 04:32 | 07:58 | 04:24 +00:08 | 08:22 -00:24 |
| Sled Push | 01:39 | 12:30 | 02:31 -00:52 | 12:46 -00:16 |
| Running 3 | 04:45 | 14:09 | 04:44 +00:01 | 15:17 -01:08 |
| Sled Pull | 04:10 | 18:54 | 04:09 +00:01 | 20:01 -01:07 |
| Running 4 | 04:53 | 23:04 | 04:43 +00:10 | 24:10 -01:06 |
| Burpees Broad Jump | 03:35 | 27:57 | 04:18 -00:43 | 28:53 -00:56 |
| Running 5 | 05:05 | 31:32 | 04:51 +00:14 | 33:11 -01:39 |
| Rowing | 04:28 | 36:37 | 04:32 -00:04 | 38:02 -01:25 |
| Running 6 | 05:13 | 41:05 | 04:45 +00:28 | 42:34 -01:29 |
| Farmers Carry | 02:23 | 46:18 | 01:53 +00:30 | 47:19 -01:01 |
| Running 7 | 04:59 | 48:41 | 04:44 +00:15 | 49:12 -00:31 |
| Sandbag Lunges | 04:12 | 53:40 | 04:15 -00:03 | 53:56 -00:16 |
| Running 8 | 05:14 | 57:52 | 05:04 +00:10 | 58:11 -00:19 |
| Wall Balls | 06:36 | 01:03:06 | 05:21 +01:15 | 01:03:15 -00:09 |
| Roxzone | 04:24 | 01:13:59 | 05:23 -00:59 | 01:13:59 |
Training Strategy: Incorporate interval training and speed work into his running routine to improve overall running speed and efficiency. Additionally, practice quick transitions between exercises to minimize time spent in the roxzone.
2. Wall Balls: Bernard's time of 00:06:36 for the Wall Balls segment was 01:10 slower than the average time. To improve this segment, Bernard should focus on his upper body strength and technique for wall balls.
Training Strategy: Include exercises such as medicine ball thrusters, squats, and shoulder presses to improve upper body strength. Additionally, focus on practicing proper form and technique for wall balls, ensuring full range of motion and efficient movement.
3. Running 6: Bernard's time of 00:05:13 for Running 6 was 00:28 slower than the average time. To improve this segment, Bernard should focus on his running endurance and speed.
Training Strategy: Incorporate longer distance running into his training routine to build endurance. Additionally, include speed intervals and hill workouts to improve running speed and power.
4. Farmers Carry: Bernard's time of 00:02:23 for the Farmers Carry segment was 00:27 slower than the average time. To improve this segment, Bernard should focus on his grip strength and overall strength in the lower body.
Training Strategy: Include exercises such as deadlifts, farmer's walks, and kettlebell swings to improve grip strength and lower body strength. Additionally, practice carrying heavy objects for extended periods of time to improve endurance in the Farmers Carry segment.
5. Running 5: Bernard's time of 00:05:05 for Running 5 was 00:16 slower than the average time. To improve this segment, Bernard should focus on his running endurance and pacing.
Training Strategy: Incorporate tempo runs and longer distance running into his training routine to improve endurance. Additionally, practice pacing strategies to ensure consistent and efficient running throughout the race.
6. Running 7: Bernard's time of 00:04:59 for Running 7 was 00:15 slower than the average time. To improve this segment, Bernard should focus on his running endurance and mental toughness.
Training Strategy: Include interval training and hill workouts to improve running endurance and mental resilience. Additionally, practice maintaining a steady pace during longer distance runs to improve overall running performance.
7. Ski Erg: Bernard's time of 00:04:25 for the Ski Erg segment was 00:14 slower than the average time. To improve this segment, Bernard should focus on his upper body strength and technique for the Ski Erg.
Training Strategy: Incorporate exercises such as rowing, push-ups, and pull-ups to improve upper body strength. Additionally, practice proper form and technique for the Ski Erg, focusing on efficient and powerful strokes.
Overall, Bernard Lee's performance in the Hyrox race in Hong Kong was commendable. By implementing the suggested training strategies and race strategies, he can further improve his performance and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Kalt Kevin | 2024 Frankfurt | 01:14:27 | |
| Dalton Tyrone | 2023 Barcelona | 01:14:12 | |
| Lagnieu CĂ©dric | 2024 Bordeaux | 01:14:04 | |
| Coker Jon | 2024 Sports Direct HYROX London | 01:14:16 | |
| Pratt Ryan | 2024 Glasgow | 01:13:42 | |
| Leger Gerald | 2024 Paris | 01:13:48 | |
| Rogers Dave | 2023 Glasgow | 01:13:55 | |
| Wit Boy | 2024 Amsterdam | 01:13:31 | |
| Sherry Eddie | 2024 Glasgow | 01:13:46 | |
| Clement Stetson | 2024 Dallas | 01:14:27 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Lee Bernard
