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 Man Kwok On'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 Man Kwok On'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 Man Kwok On'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 Man Kwok On'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 07:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 03:03 | 06:25 to 03:22 | 42.1% |
| Sandbag Lunges | 01:35 | 07:35 to 06:00 | 21.8% |
| Sled Pull | 01:21 | 07:05 to 05:44 | 18.6% |
| Ski Erg | 00:34 | 05:14 to 04:40 | 7.8% |
| Farmers Carry | 00:26 | 02:55 to 02:29 | 6.0% |
| Rowing | 00:16 | 05:21 to 05:05 | 3.7% |
| Burpees Broad Jump | 00:00 | 05:28 to 05:28 | 0.0% |
| Wall Balls | 00:00 | 06:42 to 06:42 | 0.0% |
| Run Total | 00:00 | 45:58 to 45:58 | 0.0% |
| Man Kwok On | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:04 | 00:00 | 05:04 -01:00 | 00:00 +00:00 |
| Ski Erg | 05:14 | 04:04 | 04:39 +00:35 | 05:04 -01:00 |
| Running 2 | 05:05 | 09:18 | 05:36 -00:31 | 09:43 -00:25 |
| Sled Push | 06:25 | 14:23 | 03:26 +02:59 | 15:19 -00:56 |
| Running 3 | 05:53 | 20:48 | 06:07 -00:14 | 18:45 +02:03 |
| Sled Pull | 07:05 | 26:41 | 05:51 +01:14 | 24:52 +01:49 |
| Running 4 | 06:17 | 33:46 | 06:06 +00:11 | 30:43 +03:03 |
| Burpees Broad Jump | 05:28 | 40:03 | 06:35 -01:07 | 36:49 +03:14 |
| Running 5 | 06:08 | 45:31 | 06:21 -00:13 | 43:24 +02:07 |
| Rowing | 05:21 | 51:39 | 05:07 +00:14 | 49:45 +01:54 |
| Running 6 | 06:01 | 57:00 | 06:09 -00:08 | 54:52 +02:08 |
| Farmers Carry | 02:55 | 01:03:01 | 02:31 +00:24 | 01:01:01 +02:00 |
| Running 7 | 05:59 | 01:05:56 | 06:08 -00:09 | 01:03:32 +02:24 |
| Sandbag Lunges | 07:35 | 01:11:55 | 06:12 +01:23 | 01:09:40 +02:15 |
| Running 8 | 06:35 | 01:19:30 | 07:08 -00:33 | 01:15:52 +03:38 |
| Wall Balls | 06:42 | 01:26:05 | 08:00 -01:18 | 01:23:00 +03:05 |
| Roxzone | 06:57 | 01:39:37 | 08:37 -01:40 | 01:39:37 |
To improve performance in these segments, Kwok On Man should focus on specific training strategies and techniques:
1. Sled Push: Kwok On Man should work on building strength and power in his lower body. Exercises such as squats, deadlifts, and lunges can help improve his pushing power. Additionally, incorporating explosive movements like box jumps and sled pushes into his training routine can enhance his ability to push the sled efficiently.
2. Sandbag Lunges: Kwok On Man should focus on improving his endurance and stability during lunges. Incorporating exercises like walking lunges, Bulgarian split squats, and single-leg deadlifts into his training routine can help improve his performance in this segment. He should also work on maintaining proper form and stability throughout the movement.
3. Sled Pull: Kwok On Man can improve his performance in the Sled Pull segment by working on his upper body strength and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help strengthen these areas. He should also focus on maintaining a consistent pace and technique during the pull.
4. Ski Erg: Kwok On Man should work on improving his cardiovascular endurance and technique on the Ski Erg. Incorporating high-intensity interval training (HIIT) sessions on the Ski Erg into his training routine can help improve his performance in this segment. He should also focus on maintaining a smooth and efficient technique throughout the movement.
5. Farmers Carry: Kwok On Man should focus on improving his grip strength and overall body strength for the Farmers Carry segment. Exercises such as farmer's carries, kettlebell swings, and forearm exercises can help improve his grip strength. Additionally, incorporating exercises like deadlifts and squats into his training routine can enhance his overall body strength.
6. Rowing: Kwok On Man should work on improving his technique and efficiency on the rowing machine. Focusing on proper form, including a strong leg drive and a controlled recovery, will help optimize his rowing performance. Incorporating interval training sessions on the rowing machine into his training routine can also improve his cardiovascular endurance.
7. Running 4: Kwok On Man should focus on improving his endurance and speed during running. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running performance. He should also ensure proper warm-up and cool-down routines to prevent injuries and optimize performance.
Overall, Kwok On Man had a solid performance in the 2023 Hong Kong HYROX race. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, he can enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Hall James | 2022 London | 01:39:27 | |
| Samaan Simon | 2023 Paris | 01:39:25 | |
| Linderman David | 2023 Manchester | 01:39:53 | |
| Di Perna Luciano | 2024 Rimini | 01:39:26 | |
| Kissick Nicholas | 2022 Chicago | 01:39:19 | |
| Arnaldi Riccardo | 2023 Milan | 01:39:31 | |
| Hanley Mike | 2024 Madrid | 01:39:36 | |
| Gómez Avalos Alfonso | 2024 Ciudad de Mexico | 01:39:15 | |
| Van Der Schilden Eduard | 2024 Amsterdam | 01:39:54 | |
| Perry Ben | 2024 London | 01:39:38 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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