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 Chan Chak Wah'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 Chan Chak Wah'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 Chan Chak Wah'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 Chan Chak Wah'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 04:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Farmers Carry | 01:07 | 03:14 to 02:07 | 25.1% |
| Sandbag Lunges | 00:51 | 05:52 to 05:01 | 19.1% |
| Rowing | 00:42 | 05:29 to 04:47 | 15.7% |
| Wall Balls | 00:37 | 06:56 to 06:19 | 13.9% |
| Run Total | 00:35 | 43:15 to 42:40 | 13.1% |
| Ski Erg | 00:25 | 04:51 to 04:26 | 9.4% |
| Sled Pull | 00:10 | 04:59 to 04:49 | 3.7% |
| Sled Push | 00:00 | 02:02 to 02:02 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:39 to 04:39 | 0.0% |
| Chan Chak Wah | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:20 | 00:00 | 04:41 -00:21 | 00:00 +00:00 |
| Ski Erg | 04:51 | 04:20 | 04:29 +00:22 | 04:41 -00:21 |
| Running 2 | 05:20 | 09:11 | 05:04 +00:16 | 09:10 +00:01 |
| Sled Push | 02:02 | 14:31 | 02:59 -00:57 | 14:14 +00:17 |
| Running 3 | 05:33 | 16:33 | 05:31 +00:02 | 17:13 -00:40 |
| Sled Pull | 04:59 | 22:06 | 05:05 -00:06 | 22:44 -00:38 |
| Running 4 | 05:22 | 27:05 | 05:29 -00:07 | 27:49 -00:44 |
| Burpees Broad Jump | 04:39 | 32:27 | 05:33 -00:54 | 33:18 -00:51 |
| Running 5 | 05:32 | 37:06 | 05:41 -00:09 | 38:51 -01:45 |
| Rowing | 05:29 | 42:38 | 04:52 +00:37 | 44:32 -01:54 |
| Running 6 | 05:36 | 48:07 | 05:32 +00:04 | 49:24 -01:17 |
| Farmers Carry | 03:14 | 53:43 | 02:14 +01:00 | 54:56 -01:13 |
| Running 7 | 05:45 | 56:57 | 05:31 +00:14 | 57:10 -00:13 |
| Sandbag Lunges | 05:52 | 01:02:42 | 05:17 +00:35 | 01:02:41 +00:01 |
| Running 8 | 05:50 | 01:08:34 | 06:09 -00:19 | 01:07:58 +00:36 |
| Wall Balls | 06:56 | 01:14:24 | 06:46 +00:10 | 01:14:07 +00:17 |
| Roxzone | 06:47 | 01:27:59 | 07:06 -00:19 | 01:27:59 |
For the Run Total segment, Chak Wah Chan should work on improving his overall fitness and transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help increase his overall running speed and endurance. Additionally, practicing transition drills to improve his efficiency during the race can help reduce the time spent in the roxzone.
To improve performance in the Farmers Carry segment, Chak Wah Chan should focus on increasing his grip strength and overall strength in his upper body and core. Exercises such as deadlifts, farmer's walks, and pull-ups can help improve grip strength and overall strength.
In the Rowing segment, Chak Wah Chan should focus on improving his rowing technique and cardiovascular endurance. Incorporating rowing drills and interval training can help increase his rowing speed and efficiency. Additionally, working on overall cardiovascular endurance through activities such as running, cycling, or swimming can improve his performance in this segment.
For the Sandbag Lunges segment, Chak Wah Chan should work on improving his lower body strength and stability. Exercises such as lunges, squats, and single-leg exercises can help increase lower body strength and stability, improving overall performance in this segment.
To improve performance in the Ski Erg segment, Chak Wah Chan should focus on improving his upper body strength and cardiovascular endurance. Incorporating exercises such as rowing, push-ups, and shoulder presses can help increase upper body strength. Additionally, incorporating interval training and endurance training can improve cardiovascular endurance, leading to better performance in this segment.
For the Running 2 and Running 7 segments, Chak Wah Chan should focus on improving his overall running speed and endurance. Incorporating interval training, hill sprints, and tempo runs can help increase running speed and endurance. Additionally, working on overall cardiovascular endurance through activities such as cycling or swimming can improve performance in these running segments.
By implementing these strategies and focusing on improving the identified segments, Chak Wah Chan can enhance his overall performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Bilandzija Ivan | 2019 Karlsruhe | 01:27:41 | |
| Karcher Tim | 2019 New York | 01:27:59 | |
| Guerrero Moran Leo | 2024 Madrid | 01:27:49 | |
| Bracksinnott Craig | 2023 Dublin | 01:28:24 | |
| Mcfadden Gavin | 2023 Melbourne | 01:27:51 | |
| Nerki Krystian | 2023 Frankfurt | 01:28:04 | |
| Whyte Owen | 2024 Stockholm | 01:27:49 | |
| Vlaovic Dalibor | 2024 Amsterdam | 01:28:01 | |
| Shaw Jakob | 2024 Melbourne | 01:27:55 | |
| Pustover Reese | 2023 Chicago - North American Open Championship | 01:27:39 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Hong Kong | 01:32:36 | |
| 2024 Singapore National Stadium | 01:27:05 | |
| 2024 Hong Kong | 01:23:58 | |
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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