Dive into this athlete’s performance at 2024 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 694 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 03:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:01 (From 04:17 to 03:16) | 33.2% |
| Wall Balls | 00:36 (From 04:47 to 04:11) | 19.6% |
| BBJ | 00:26 (From 03:37 to 03:11) | 14.1% |
| Ski Erg | 00:23 (From 04:21 to 03:58) | 12.5% |
| Sled Push | 00:19 (From 02:10 to 01:51) | 10.3% |
| Rowing | 00:19 (From 04:35 to 04:16) | 10.3% |
| Farmers Carry | 00:00 (From 01:30 to 01:30) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:19 to 03:19) | 0.0% |
| Run Total | 00:00 (From 32:27 to 32:27) | 0.0% |
| Bachdim Irfan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:42 | 00:00 | 03:44 -00:02 | 00:00 +00:00 |
| Ski Erg | 04:21 | 03:42 | 04:06 +00:15 | 03:44 -00:02 |
| Running 2 | 03:41 | 08:03 | 03:58 -00:17 | 07:50 +00:13 |
| Sled Push | 02:10 | 11:44 | 02:19 -00:09 | 11:48 -00:04 |
| Running 3 | 04:24 | 13:54 | 04:12 +00:12 | 14:07 -00:13 |
| Sled Pull | 04:17 | 18:18 | 03:37 +00:40 | 18:19 -00:01 |
| Running 4 | 04:18 | 22:35 | 04:12 +00:06 | 21:56 +00:39 |
| Burpees Broad Jump | 03:37 | 26:53 | 03:27 +00:10 | 26:08 +00:45 |
| Running 5 | 04:09 | 30:30 | 04:18 -00:09 | 29:35 +00:55 |
| Rowing | 04:35 | 34:39 | 04:20 +00:15 | 33:53 +00:46 |
| Running 6 | 03:58 | 39:14 | 04:13 -00:15 | 38:13 +01:01 |
| Farmers Carry | 01:30 | 43:12 | 01:41 -00:11 | 42:26 +00:46 |
| Running 7 | 04:08 | 44:42 | 04:13 -00:05 | 44:07 +00:35 |
| Sandbag Lunges | 03:19 | 48:50 | 03:35 -00:16 | 48:20 +00:30 |
| Running 8 | 04:09 | 52:09 | 04:30 -00:21 | 51:55 +00:14 |
| Wall Balls | 04:47 | 56:18 | 04:29 +00:18 | 56:25 -00:07 |
| Roxzone | 04:25 | 01:05:23 | 04:29 -00:04 | 01:05:23 |
Irfan, you absolutely crushed it at the 2024 Hong Kong Hyrox! Finishing 27th overall out of 2,712 athletes and 12th in your age group is no small feat—you're in the top 4%! Your overall time of 01:05:23 shows that you've got the tenacity and skill to tackle this challenge head-on. One of the standout stats is your total running time of 00:32:27, which is a solid 1:06 faster than average. Clearly, you've got a runner's edge! 🏃♂️💨
However, let’s break it down a bit. Your pacing in the first running segment was a tad slower than average, which might have set the tone for the rest of the race. You started with a 00:03:42, but your best lap showed your potential with a blazing 00:03:41. Maybe you were just keeping a little gas in the tank for later? The results indicate you're better at running than strength, so let’s capitalize on that running foundation while also beefing up those strength segments!
Alright, let’s get into the nitty-gritty of where we can sharpen your blade:
This segment clearly needs some love. The sled pull can be brutal, but it's key for strength endurance. Focus on deadlifts and barbell rows to build back strength. Incorporate sled pulls in your training, starting at lighter weights to focus on form, then gradually increasing the load. Aim for a session dedicated to sled work once a week.
Wall balls can feel like a party until they turn into a chore! Make sure your squat form is solid, and practice explosive movements. Try thrusters and box jumps to improve your power and endurance. Also, do some wall ball drills focusing on rhythm and breathing. Mix in some core stability work, like planks or medicine ball slams, to help maintain your strength through fatigue.
Burpees can be the party crasher of any workout! To improve, practice burpee variations focusing on speed. Try to incorporate explosive plyometrics, such as box jumps and jump squats, to build power and speed in your movements. Aim for 3-4 sets of 10 burpees, focusing on quick transitions.
Transition time is crucial, and it seems like there’s some room to tighten up that roxzone! Work on your overall fitness to improve your endurance and efficiency through the transitions. You can practice quick transitions between exercises, simulating race conditions with a few rounds of different exercises. Set a timer and see how quickly you can move from one exercise to the next with minimal rest.
The Ski Erg can sometimes feel like a low-key torture device. Focus on your technique to maximize your efficiency. Incorporate intervals of 30 seconds on, 30 seconds off, aiming to maintain consistent power. Add in some core strength work, as a strong core will help stabilize your movements on the Ski Erg.
Let’s talk about how to tackle the next race like a pro:
Irfan, you’re already a powerhouse with a great running profile. By honing in on those segments that need improvement, I know you’ll shave off precious seconds from your next race. Remember, every workout is a step toward your goals, and every race is a chance to learn and grow. Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! 💪
And hey, if anyone asks, just tell them you like to “hyrox” your way to greatness! 😄
Keep it up, champ! You’ve got this! – The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Ailam Farid | 2024 Rotterdam | 01:04:57 | |
| Tainsh Finn | 2024 Melbourne | 01:05:28 | |
| Martiano Christophe | 2024 Paris | 01:05:50 | |
| Schroer Tim | 2024 Rotterdam | 01:05:29 | |
| Pleger Johannes | 2024 Frankfurt | 01:05:47 | |
| Andersen-Cox Oliver | 2024 Stockholm | 01:05:01 | |
| Koene Bas | 2024 Amsterdam | 01:05:46 | |
| Hope David | 2023 Glasgow | 01:05:15 | |
| Skipper Joe | 2024 London | 01:05:24 | |
| Wootten George | 2024 London | 01:05:19 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Bachdim Irfan
