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 222 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 Devlin Carl'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 Devlin Carl'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 Devlin Carl'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 Devlin Carl'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 13:09. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 08:11 | 18:30 to 10:19 | 62.2% |
| Burpees Broad Jump | 03:19 | 11:45 to 08:26 | 25.2% |
| Sled Pull | 01:02 | 08:21 to 07:19 | 7.9% |
| Sandbag Lunges | 00:37 | 08:23 to 07:46 | 4.7% |
| Ski Erg | 00:00 | 04:39 to 04:39 | 0.0% |
| Sled Push | 00:00 | 03:07 to 03:07 | 0.0% |
| Rowing | 00:00 | 05:12 to 05:12 | 0.0% |
| Farmers Carry | 00:00 | 02:45 to 02:45 | 0.0% |
| Run Total | 00:00 | 54:52 to 54:52 | 0.0% |
| Devlin Carl | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:39 | 00:00 | 05:47 -00:08 | 00:00 +00:00 |
| Ski Erg | 04:39 | 05:39 | 05:00 -00:21 | 05:47 -00:08 |
| Running 2 | 05:44 | 10:18 | 07:01 -01:17 | 10:47 -00:29 |
| Sled Push | 03:07 | 16:02 | 04:07 -01:00 | 17:48 -01:46 |
| Running 3 | 06:08 | 19:09 | 07:40 -01:32 | 21:55 -02:46 |
| Sled Pull | 08:21 | 25:17 | 07:34 +00:47 | 29:35 -04:18 |
| Running 4 | 06:56 | 33:38 | 07:35 -00:39 | 37:09 -03:31 |
| Burpees Broad Jump | 11:45 | 40:34 | 08:52 +02:53 | 44:44 -04:10 |
| Running 5 | 07:21 | 52:19 | 08:05 -00:44 | 53:36 -01:17 |
| Rowing | 05:12 | 59:40 | 05:39 -00:27 | 01:01:41 -02:01 |
| Running 6 | 07:10 | 01:04:52 | 07:55 -00:45 | 01:07:20 -02:28 |
| Farmers Carry | 02:45 | 01:12:02 | 03:02 -00:17 | 01:15:15 -03:13 |
| Running 7 | 07:18 | 01:14:47 | 07:52 -00:34 | 01:18:17 -03:30 |
| Sandbag Lunges | 08:23 | 01:22:05 | 08:35 -00:12 | 01:26:09 -04:04 |
| Running 8 | 08:39 | 01:30:28 | 10:18 -01:39 | 01:34:44 -04:16 |
| Wall Balls | 18:30 | 01:39:07 | 11:11 +07:19 | 01:45:02 -05:55 |
| Roxzone | 10:23 | 02:07:51 | 11:38 -01:15 | 02:07:51 |
Carl, you crushed the 2024 Hong Kong Hyrox with a solid overall time of 02:07:51, landing in the top 34% of all athletes! 🎉 Your total running time of 54:52 is a whopping 7:34 faster than average, showcasing your strong runner profile. Just remember, it’s not a sprint, it’s a marathon… oh wait, wrong event! 😅
However, pacing is key, and it looks like you might’ve started a bit too quick based on your first running segment. While your initial lap was faster than average, it placed you in the 51st percentile, indicating a need for a more controlled start. We want to keep that energy for the finish line, not just the first lap!
Now, let’s dive into the segments that need a bit of TLC. You have several areas where you can really ramp up your performance:
Wall Balls: This segment was your biggest time sink, so let’s work on that! Focus on improving your squat form and explosive power. Try incorporating heavy medicine ball squats and target practice drills to improve accuracy and speed. Aim for 3 sets of 10-15 reps, focusing on a quick transition from the squat to the throw.
Burpees Broad Jump: You’ve got the cardio down, but these burpees need some TLC. Practice your burpee technique, ensuring you maintain a steady rhythm. Incorporate burpee box jumps into your routine to add explosiveness – think of it as a mini-rocket launch! Set a timer for 10 minutes and see how many you can complete.
Sled Pull: This one was a little slower than you’d like. Work on your grip strength and core stability. Add farmer’s carries and sled drags to your training. Try doing 4 sets of 20-30 meters with a weight that challenges you. Remember, it’s about pulling yourself up and through, not pulling a truck! 🚚
Sandbag Lunges: You were close to average here, but we can do better! To enhance your leg strength and stability, incorporate weighted walking lunges into your routine. Start with lighter weights and focus on form, then gradually increase the load. Aim for 4 sets of 10 reps on each leg.
Roxzone: A bit of extra rest time here suggests we can tighten up those transitions. Work on your overall endurance with circuit training to keep your heart rate up between exercises. Try a 5-station circuit of 30 seconds on, 30 seconds off, and keep your rest minimal. Transitioning between exercises swiftly is the name of the game! ⏳
For your next race, let’s refine your strategy:
Carl, you’ve got a fantastic foundation to build on, and with these tweaks, you’ll be turning those segments into strengths in no time! Remember, “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” Keep that willpower strong, and let’s aim for that top 20% next time! 💪
Stay motivated, keep grinding, and let’s make those wall balls feel like a walk in the park! And remember, if you ever find yourself questioning your dedication, just remember: “You didn’t come this far to only come this far!”
See you at the next race! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Henry Trevor | 2024 Chicago Navy Pier | 02:07:32 | |
| Rahn Nico | 2024 Stuttgart | 02:08:14 | |
| Sifinski Spencer | 2022 Dallas | 02:07:42 | |
| Heggie Duncan | 2023 Dublin | 02:07:39 | |
| Fais Armin | 2019 Karlsruhe | 02:07:29 | |
| Bending Raoul | 2018 Essen | 02:07:24 | |
| Sanroman Meneses Izkander | 2024 Ciudad de Mexico | 02:08:05 | |
| Touhey Rory | 2024 Manchester | 02:08:02 | |
| Amin Zulkifli | 2023 Singapore | 02:08:19 | |
| Tsim Terence | 2024 Hong Kong | 02:07:48 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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