Chung William
Performance Analysis
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
815 similar athletes.
Race Summary
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Running
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.
Based on 815 athletes with similar finish time in Hyrox Men
Workouts
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.
Based on 815 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Chung William'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 Chung William's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 815 athletes with similar finish time in Hyrox Men
Spread of Splits Time
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 Chung William'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.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
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 Chung William'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
03:31.
Check the detail of the improvement plan below.
00:53
Potential Improvement
25.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
William, you rocked that race with an overall time of 01:49:49, placing in the top 29% of a whopping 2712 athletes! That's no small feat! Your total running time of 00:51:19 is impressive, coming in 02:04 faster than average. Clearly, you’ve got some fast legs! 🏃♂️ However, it seems your pacing strategy might need a little fine-tuning; you started a bit slower than the average in your first run and then picked up the pace significantly. This indicates you potentially could have pushed harder early on, which is a classic case of “I thought the finish line was a lot closer than it was!”
In terms of your profile, you're showcasing more of a runner's physique. Your running times are solid! But your strength segments, particularly the Sled Pull and Sled Push, are where the work needs to happen. It’s time to crank up the strength training—because let’s be honest, nobody wants to be the guy who looks great in shorts but can’t push a sled! 💪
Segments to Improve:
Let’s break down the segments where you can unlock some serious potential. Here are your worst-performing segments compared to the 25th percentile athletes, and how you can turn those weaknesses into strengths:
- Wall Balls (00:01:57 slower): This is a big area! Focus on your squat form and ensure you’re using your legs rather than your arms to propel the ball.
- Drills: Try adding a few sets of squat therapy to improve your depth and stance. Aim for 3-4 sets of 15 wall balls, focusing on explosive movement.
- Technique Tip: When catching the ball, use a good squat position to absorb the weight smoothly. Think of it like catching a hot potato—quick and low!
- Sled Pull (00:01:50 slower): This one is all about strength endurance.
- Drills: Incorporate heavy sled drags into your weekly routine, and try progressive overload—add weight each week!
- Form Correction: Keep your core engaged and hips low. Pulling the sled should feel like you’re rowing a boat with your legs!
- Roxzone (00:01:44 slower): Transition time is crucial.
- Training: Practice quick transitions in your workouts. Set a timer and do a round of exercises followed by a 30-second transition to the next. Think speed dating—but with weights.
- Mindset: Visualize your transitions during training. The smoother they are, the less time you waste!
- Sled Push (00:01:10 slower): Another strength segment needing attention.
- Drills: Incorporate more push sessions in your training. Start with lighter weights and focus on form, then gradually increase.
- Tip: Keep your shoulders over the sled and drive through your legs, not just your arms. You’re not trying to push a car off the road!
- Sandbag Lunges (00:01:09 slower): These are killer but essential!
- Drills: Try weighted walking lunges in your workouts. They’ll help build strength and stability.
- Form Tip: Keep your torso upright and don’t let your knee extend over your toes. Think of it as lunging into your next victory!
- Ski Erg (00:00:48 slower): This can really boost your overall conditioning.
- Drills: Regularly include ski erg sessions in your workouts. Aim for intervals—30 seconds on, 30 seconds off.
- Tip: Focus on your arms and core; your legs will thank you later! It’s a full-body workout, so embrace the burn!
Race Strategies:
Here are some strategies to consider for your future races:
- Pacing: Start strong but controlled. Try to find a rhythm early on, so you don’t feel like you’re sprinting the first lap and crawling to the finish line.
- Breathing: Maintain a steady breathing pattern during each segment. It’ll help you stay calm and focused, especially in the tougher strength exercises.
- Visualize Success: Before the race, visualize each segment. Imagine nailing your transitions, smashing the wall balls, and feeling strong throughout.
- Mind Games: Talk to yourself positively during the race. “I’m a machine!”, “This is my race!”, or “Who needs coffee when I have endorphins?” can help boost your morale!
Conclusion:
William, you've got the potential to soar higher in your next race! Remember, "Success usually comes to those who are too busy to be looking for it." Your solid running times show that you have the speed; now it's time to beef up your strength and transition skills. With some targeted training on your segments, you’ll be leaving your competition in the dust! Keep grinding, keep smiling, and keep bringing that awesome energy. 💥🏆
Remember, every workout is a step closer to your goals. You've got this, champ! The Rox-Coach believes in you!
Ready to conquer your next race?
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