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 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.
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.
This section showcases the entire Wong Raymond'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 Wong Raymond's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Wong Raymond'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.
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 Wong Raymond'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 04:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:43 | 41:12 to 37:29 | 83.2% |
| Wall Balls | 00:27 | 05:30 to 05:03 | 10.1% |
| Ski Erg | 00:09 | 04:20 to 04:11 | 3.4% |
| Sandbag Lunges | 00:09 | 04:15 to 04:06 | 3.4% |
| Sled Push | 00:00 | 02:16 to 02:16 | 0.0% |
| Sled Pull | 00:00 | 03:33 to 03:33 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:02 to 03:02 | 0.0% |
| Rowing | 00:00 | 04:27 to 04:27 | 0.0% |
| Farmers Carry | 00:00 | 01:32 to 01:32 | 0.0% |
| Wong Raymond | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:40 | 00:00 | 04:16 -00:36 | 00:00 +00:00 |
| Ski Erg | 04:20 | 03:40 | 04:18 +00:02 | 04:16 -00:36 |
| Running 2 | 04:45 | 08:00 | 04:33 +00:12 | 08:34 -00:34 |
| Sled Push | 02:16 | 12:45 | 02:37 -00:21 | 13:07 -00:22 |
| Running 3 | 05:10 | 15:01 | 04:55 +00:15 | 15:44 -00:43 |
| Sled Pull | 03:33 | 20:11 | 04:21 -00:48 | 20:39 -00:28 |
| Running 4 | 05:03 | 23:44 | 04:53 +00:10 | 25:00 -01:16 |
| Burpees Broad Jump | 03:02 | 28:47 | 04:33 -01:31 | 29:53 -01:06 |
| Running 5 | 05:15 | 31:49 | 05:00 +00:15 | 34:26 -02:37 |
| Rowing | 04:27 | 37:04 | 04:37 -00:10 | 39:26 -02:22 |
| Running 6 | 05:14 | 41:31 | 04:54 +00:20 | 44:03 -02:32 |
| Farmers Carry | 01:32 | 46:45 | 01:59 -00:27 | 48:57 -02:12 |
| Running 7 | 07:15 | 48:17 | 04:53 +02:22 | 50:56 -02:39 |
| Sandbag Lunges | 04:15 | 55:32 | 04:28 -00:13 | 55:49 -00:17 |
| Running 8 | 04:53 | 59:47 | 05:18 -00:25 | 01:00:17 -00:30 |
| Wall Balls | 05:30 | 01:04:40 | 05:40 -00:10 | 01:05:35 -00:55 |
| Roxzone | 06:57 | 01:16:59 | 05:44 +01:13 | 01:16:59 |
Raymond's best running lap was 00:03:40, which was 00:27 faster than the average. This indicates that he has good speed and efficiency in his running.
To address these areas of weakness, Raymond should incorporate specific training strategies and techniques:
1. Running 7 (00:07:15, 02:22 slower than average): Raymond should work on improving his endurance for this segment. He can do this by incorporating longer distance runs into his training routine, gradually increasing the mileage over time. Interval training, such as tempo runs and hill repeats, can also help improve his speed and endurance.
2. Roxzone (00:06:57, 01:23 slower than average): Raymond should aim to improve his overall fitness and transition time. High-intensity interval training (HIIT) workouts, such as circuit training or Tabata workouts, can help improve his cardiovascular fitness and reduce his transition time between exercises. He should focus on improving his speed and efficiency during transitions.
3. Running 6 (00:05:14, 00:20 slower than average): Raymond should work on his endurance and speed for this segment. Incorporating interval training, such as fartlek runs or interval sprints, can help improve his running performance. He should also focus on maintaining a steady pace throughout this segment to avoid slowing down.
4. Running 3 (00:05:10, 00:14 slower than average) and Running 5 (00:05:15, 00:14 slower than average): Raymond should focus on improving his endurance and pacing for these segments. Long-distance runs, tempo runs, and hill repeats can help improve his endurance and speed. He should aim to maintain a steady pace throughout these segments to avoid slowing down.
5. Running 2 (00:04:45, 00:13 slower than average): Raymond should work on improving his speed and efficiency for this segment. Incorporating interval training, such as interval sprints or tempo runs, can help improve his speed. He should also focus on maintaining a strong and efficient running form to maximize his speed and minimize energy expenditure.
By implementing these strategies and incorporating specific training techniques, Raymond can further improve his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Friskey Sam | 2023 London | 01:16:39 | |
| Pemberton Andrew | 2023 Amsterdam | 01:16:47 | |
| Achab Najim | 2024 Paris | 01:17:01 | |
| Brassington Aled | 2023 Birmingham | 01:16:37 | |
| Proost Koen | 2024 Maastricht | 01:16:36 | |
| Prince Jordan | 2024 London | 01:17:11 | |
| Morrison Brian | 2023 Chicago | 01:17:07 | |
| Walker Brody | 2024 Melbourne | 01:17:10 | |
| Brown Joey | 2024 Melbourne | 01:17:18 | |
| Di Lenarda Lino | 2024 Turin | 01:17:27 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hong Kong | 01:23:17 | |
| 2024 Hong Kong | 01:17:53 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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