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 512 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 Kwong Jeffery'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 Kwong Jeffery'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 Kwong Jeffery'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 Kwong Jeffery'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 05:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 02:29 | 06:30 to 04:01 | 46.1% |
| Farmers Carry | 01:33 | 04:29 to 02:56 | 28.8% |
| Rowing | 00:51 | 06:16 to 05:25 | 15.8% |
| Ski Erg | 00:30 | 05:25 to 04:55 | 9.3% |
| Sled Pull | 00:00 | 05:33 to 05:33 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:39 to 05:39 | 0.0% |
| Sandbag Lunges | 00:00 | 06:48 to 06:48 | 0.0% |
| Wall Balls | 00:00 | 09:18 to 09:18 | 0.0% |
| Run Total | 00:00 | 52:08 to 52:08 | 0.0% |
| Kwong Jeffery | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:42 | 00:00 | 05:31 -00:49 | 00:00 +00:00 |
| Ski Erg | 05:25 | 04:42 | 04:52 +00:33 | 05:31 -00:49 |
| Running 2 | 05:40 | 10:07 | 06:14 -00:34 | 10:23 -00:16 |
| Sled Push | 06:30 | 15:47 | 04:00 +02:30 | 16:37 -00:50 |
| Running 3 | 07:13 | 22:17 | 06:56 +00:17 | 20:37 +01:40 |
| Sled Pull | 05:33 | 29:30 | 06:55 -01:22 | 27:33 +01:57 |
| Running 4 | 06:20 | 35:03 | 06:55 -00:35 | 34:28 +00:35 |
| Burpees Broad Jump | 05:39 | 41:23 | 07:59 -02:20 | 41:23 +00:00 |
| Running 5 | 06:25 | 47:02 | 07:17 -00:52 | 49:22 -02:20 |
| Rowing | 06:16 | 53:27 | 05:26 +00:50 | 56:39 -03:12 |
| Running 6 | 07:16 | 59:43 | 07:03 +00:13 | 01:02:05 -02:22 |
| Farmers Carry | 04:29 | 01:06:59 | 02:52 +01:37 | 01:09:08 -02:09 |
| Running 7 | 06:01 | 01:11:28 | 07:02 -01:01 | 01:12:00 -00:32 |
| Sandbag Lunges | 06:48 | 01:17:29 | 07:29 -00:41 | 01:19:02 -01:33 |
| Running 8 | 08:36 | 01:24:17 | 08:46 -00:10 | 01:26:31 -02:14 |
| Wall Balls | 09:18 | 01:32:53 | 09:46 -00:28 | 01:35:17 -02:24 |
| Roxzone | 13:37 | 01:55:39 | 10:36 +03:01 | 01:55:39 |
Kwong's best running lap was impressive, with a time of 00:04:42. This was 00:33 faster than the average, indicating that he excelled in this segment.
To improve the Roxzone segment, Kwong should focus on improving his overall fitness and transition time. This can be achieved through a combination of cardiovascular training, strength training, and specific drills for smooth and efficient transitions between exercises.
For the Sled Push segment, Kwong should work on building his strength and power. Exercises such as weighted sled pushes, squats, deadlifts, and lunges can help improve his performance in this area. He should also focus on maintaining proper form and technique during the sled push to minimize any time lost.
The Farmers Carry segment also showed room for improvement. Kwong should focus on building grip strength and endurance through exercises such as farmer's carries, kettlebell swings, and dead hangs. Additionally, practicing proper form and technique during the farmers carry will help maximize efficiency and minimize time lost.
The Rowing and Ski Erg segments both showed slower times compared to the average. To improve in these areas, Kwong should incorporate regular rowing and ski erg workouts into his training routine. He should focus on building endurance, power, and technique through interval training, steady-state training, and specific rowing and ski erg drills.
Running 3 and Running 6 segments also showed slower times compared to the average. To improve his running performance, Kwong should focus on increasing his overall running endurance and speed. Interval training, tempo runs, hill sprints, and long-distance runs can all be incorporated into his training routine to improve his running performance.
He should also pay attention to his transitions between exercises in the Roxzone segment. By practicing efficient transitions during training, he can minimize time lost during the race.
Additionally, Kwong should prioritize his strengths during the race. Since his total running time was faster than the average, he should capitalize on his running ability and use it to his advantage. However, he should not neglect his strength training, as improving in areas such as the Sled Push and Farmers Carry can also help him gain an edge in the race.
In conclusion, Jeffery Kwong had a solid performance in the 2023 Hong Kong Hyrox race. By focusing on improving his performance in the Roxzone, Sled Push, Farmers Carry, Rowing, Ski Erg, Running 3, and Running 6 segments, he can further enhance his overall performance. Incorporating specific exercises, drills, and training routines tailored to these areas will help him achieve his goals and improve his race performance.
| Similar Athletes | |||
|---|---|---|---|
| Padisha Coco | 2024 Ciudad de Mexico | 01:55:40 | |
| Måndrén Martin | 2024 Stockholm | 01:55:39 | |
| Ludwig Volker | 2024 Karlsruhe | 01:55:59 | |
| Müller David | 2022 Karlsruhe | 01:55:13 | |
| Ong Cavier | 2024 Singapore National Stadium | 01:55:35 | |
| Cárdenas José | 2024 Mexico City | 01:55:41 | |
| Walker Jonathan | 2023 Malmö | 01:56:04 | |
| Bunce Mark | 2023 Manchester | 01:55:23 | |
| Tibbo Marc | 2023 London | 01:55:55 | |
| Neff Thibault | 2024 Bordeaux | 01:55:40 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hong Kong | 02:22:50 | |
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
