Dive into this athlete’s performance at 2022 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 Siu Yau'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 Siu Yau'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 Siu Yau'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 Siu Yau'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 05:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:44 | 46:55 to 43:11 | 69.1% |
| Burpees Broad Jump | 00:38 | 06:00 to 05:22 | 11.7% |
| Sled Pull | 00:32 | 05:26 to 04:54 | 9.9% |
| Farmers Carry | 00:25 | 02:34 to 02:09 | 7.7% |
| Rowing | 00:05 | 04:54 to 04:49 | 1.5% |
| Ski Erg | 00:00 | 04:10 to 04:10 | 0.0% |
| Sled Push | 00:00 | 02:36 to 02:36 | 0.0% |
| Sandbag Lunges | 00:00 | 04:26 to 04:26 | 0.0% |
| Wall Balls | 00:00 | 06:07 to 06:07 | 0.0% |
| Wong Siu Yau | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:44 | 00:00 | 04:46 -01:02 | 00:00 +00:00 |
| Ski Erg | 04:10 | 03:44 | 04:30 -00:20 | 04:46 -01:02 |
| Running 2 | 05:28 | 07:54 | 05:07 +00:21 | 09:16 -01:22 |
| Sled Push | 02:36 | 13:22 | 03:02 -00:26 | 14:23 -01:01 |
| Running 3 | 06:01 | 15:58 | 05:34 +00:27 | 17:25 -01:27 |
| Sled Pull | 05:26 | 21:59 | 05:12 +00:14 | 22:59 -01:00 |
| Running 4 | 06:31 | 27:25 | 05:34 +00:57 | 28:11 -00:46 |
| Burpees Broad Jump | 06:00 | 33:56 | 05:42 +00:18 | 33:45 +00:11 |
| Running 5 | 06:37 | 39:56 | 05:44 +00:53 | 39:27 +00:29 |
| Rowing | 04:54 | 46:33 | 04:53 +00:01 | 45:11 +01:22 |
| Running 6 | 06:17 | 51:27 | 05:34 +00:43 | 50:04 +01:23 |
| Farmers Carry | 02:34 | 57:44 | 02:16 +00:18 | 55:38 +02:06 |
| Running 7 | 05:47 | 01:00:18 | 05:34 +00:13 | 57:54 +02:24 |
| Sandbag Lunges | 04:26 | 01:06:05 | 05:25 -00:59 | 01:03:28 +02:37 |
| Running 8 | 06:30 | 01:10:31 | 06:15 +00:15 | 01:08:53 +01:38 |
| Wall Balls | 06:07 | 01:17:01 | 06:53 -00:46 | 01:15:08 +01:53 |
| Roxzone | 06:11 | 01:29:19 | 07:18 -01:07 | 01:29:19 |
One notable highlight of Siu Yau Wong's performance is his exceptional running ability. His total running time of 00:00:00 is an impressive 42:29 faster than the average for his finish time. This indicates that he has a strong running profile and excels in this aspect of the race.
To improve in these segments, Siu Yau Wong should consider implementing the following training strategies and techniques:
1. Running 4 and Running 5: Siu Yau Wong lost significant time in these running segments. To improve his running endurance and speed, he should incorporate interval training and tempo runs into his training routine. Interval training involves alternating between high-intensity sprints and recovery periods, while tempo runs involve running at a comfortably hard pace for an extended period. These training methods will help Siu Yau Wong build stamina and improve his running performance.
2. Burpees Broad Jump: Siu Yau Wong struggled in this segment, taking 42 seconds longer than the average. To improve his performance in this exercise, he should focus on strengthening his core and upper body. Exercises such as planks, push-ups, and medicine ball slams will help develop the necessary strength and power for efficient burpees. Additionally, practicing the correct technique for the broad jump is crucial to minimize wasted energy and maximize distance.
3. Running 6 and Running 3: Siu Yau Wong could benefit from improving his running speed and endurance in these segments. Incorporating hill sprints and intervals into his training routine will help him build leg strength and improve his running efficiency. Additionally, practicing proper running form and stride length can optimize his running performance.
4. Running 2 and Running 7: These running segments showed a slight decrease in speed compared to the average. To improve his running performance in these sections, Siu Yau Wong should focus on increasing his overall cardiovascular fitness through regular aerobic training. Long-distance runs, tempo runs, and interval training will help improve his endurance and speed.
5. Farmers Carry: Siu Yau Wong lost time in this segment, indicating a need for improved grip strength and overall strength endurance. To enhance his performance in the Farmers Carry, he should incorporate exercises such as deadlifts, farmer's walks, and kettlebell swings into his strength training routine. These exercises will target the muscles used in the Farmers Carry and help him maintain a strong grip and posture throughout the segment.
By implementing these strategies and focusing on the identified areas of improvement, Siu Yau Wong can enhance his overall performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Dzambic Arnest | 2023 Frankfurt | 01:29:34 | |
| Mclarney Ross | 2023 London | 01:29:02 | |
| Swajkowski Matthew | 2022 New York | 01:29:11 | |
| Meyer Frank | 2022 Hamburg | 01:29:31 | |
| Ravera Daniele | 2023 Milan | 01:29:49 | |
| Harris Matt | 2024 London | 01:29:34 | |
| Ng Douglas | 2024 Singapore National Stadium | 01:29:26 | |
| Roemersma Yoram | 2024 Stockholm | 01:29:02 | |
| Bind Rudi | 2022 Wien | 01:29:24 | |
| Lang Jochen | 2022 Amsterdam | 01:29:20 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hong Kong | 01:22:27 | |
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