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 852 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 07:01. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:29 (From 55:16 to 50:47) | 63.9% |
| Wall Balls | 01:07 (From 09:48 to 08:41) | 15.9% |
| Ski Erg | 00:48 (From 05:36 to 04:48) | 11.4% |
| Sandbag Lunges | 00:36 (From 07:13 to 06:37) | 8.6% |
| Rowing | 00:01 (From 05:17 to 05:16) | 0.2% |
| Sled Push | 00:00 (From 02:46 to 02:46) | 0.0% |
| Sled Pull | 00:00 (From 06:12 to 06:12) | 0.0% |
| BBJ | 00:00 (From 06:49 to 06:49) | 0.0% |
| Farmers Carry | 00:00 (From 02:07 to 02:07) | 0.0% |
| Goh Brandon | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:21 | 00:00 | 05:23 +00:58 | 00:00 +00:00 |
| Ski Erg | 05:36 | 06:21 | 04:46 +00:50 | 05:23 +00:58 |
| Running 2 | 06:21 | 11:57 | 05:54 +00:27 | 10:09 +01:48 |
| Sled Push | 02:46 | 18:18 | 03:40 -00:54 | 16:03 +02:15 |
| Running 3 | 06:54 | 21:04 | 06:33 +00:21 | 19:43 +01:21 |
| Sled Pull | 06:12 | 27:58 | 06:25 -00:13 | 26:16 +01:42 |
| Running 4 | 07:11 | 34:10 | 06:32 +00:39 | 32:41 +01:29 |
| Burpees Broad Jump | 06:49 | 41:21 | 07:24 -00:35 | 39:13 +02:08 |
| Running 5 | 07:23 | 48:10 | 06:48 +00:35 | 46:37 +01:33 |
| Rowing | 05:17 | 55:33 | 05:17 +00:00 | 53:25 +02:08 |
| Running 6 | 06:49 | 01:00:50 | 06:37 +00:12 | 58:42 +02:08 |
| Farmers Carry | 02:07 | 01:07:39 | 02:41 -00:34 | 01:05:19 +02:20 |
| Running 7 | 06:46 | 01:09:46 | 06:37 +00:09 | 01:08:00 +01:46 |
| Sandbag Lunges | 07:13 | 01:16:32 | 06:54 +00:19 | 01:14:37 +01:55 |
| Running 8 | 07:35 | 01:23:45 | 08:06 -00:31 | 01:21:31 +02:14 |
| Wall Balls | 09:48 | 01:31:20 | 08:52 +00:56 | 01:29:37 +01:43 |
| Roxzone | 07:19 | 01:48:18 | 09:49 -02:30 | 01:48:18 |
Hey Brandon! First off, congrats on completing the 2024 Hong Kong Hyrox! Finishing in the top 28% is no small feat, especially when you’re up against over 2700 athletes. You’ve got grit, and it shows! Your overall time of 01:48:18 reflects a solid performance, but let's dive into the details to find some areas we can polish up.
Looking at your total running time of 00:55:16, it seems like you might lean more towards strength than running, as it’s about 2:35 slower than the average for your category. Your best running lap of 00:06:21 is respectable, but it’s a sign that starting strong is in your DNA, yet you might have overcooked the early laps a bit—your first running segment is notably slower than average. This could indicate that you started off too fast, leading to a gradual decline in your run splits.
Let’s harness your strengths while also sharpening those areas where you can really boost your performance. Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” So, let’s get to work!
Here are the segments that could use a little TLC:
1. Wall Balls (00:09:48)
- Analysis: You spent nearly a minute longer than the average. This is a key area where a bit of improvement can make a big difference.
- Training Strategy: Focus on your squat depth and explosive power. Try doing 3 sets of 15-20 wall balls with a lighter weight to work on speed and form. Pair these with heavy squats to enhance your strength.
- Drill: Incorporate a 10-minute AMRAP (As Many Rounds As Possible) of 10 wall balls and 10 air squats. This will help improve your endurance and efficiency with wall balls.
2. Sandbag Lunges (00:07:13)
- Analysis: A little slower than average and can be streamlined.
- Training Strategy: Add more unilateral work into your routine. Try walking lunges with a sandbag on your back, focusing on maintaining an upright posture.
- Drill: Use a timer for 3 sets of 30 seconds of walking lunges with a sandbag, then rest for 30 seconds. This simulates race conditions and builds endurance.
3. Ski Erg (00:05:36)
- Analysis: You’re a bit behind here as well, but hey, it's not all about speed; it’s about technique too.
- Training Strategy: Work on your pull technique and core engagement. Incorporate interval training on the Ski Erg, alternating between 30 seconds of max effort and 30 seconds of rest for a total of 10 minutes.
- Drill: Aim for 250m sprints followed by 1-minute rest, repeating this for 15 minutes. This will help in improving your overall pacing and efficiency.
4. Burpees Broad Jump (00:06:49)
- Analysis: Not too far off from average but there’s room to shave some time off.
- Training Strategy: Focus on explosiveness and transition speed. Practice the full movement but concentrate on faster transitions.
- Drill: Perform 10 burpees followed by a broad jump, then repeat for multiple rounds. Aim for maintaining a rhythm without sacrificing form.
5. Roxzone (00:07:19)
- Analysis: Nice job here! But let’s see if we can tighten it up even more.
- Training Strategy: Improve your transition times by setting up practice simulations where you rapidly move from one exercise to another.
- Drill: Create quick workout circuits that mimic the transitions in Hyrox, timing yourself to keep improving those down times.
Now that we’ve identified those segments, let’s talk strategy for race day:
- Pacing: Start with a controlled pace in the first couple of runs. You want to be in the zone but not on fire. Remember, it’s a marathon, not a sprint… although it feels like a sprint sometimes!
- Transitions: Practice your transitions in training. The quicker you can switch from running to the next exercise, the more energy you’ll conserve. Think of it like a game of leapfrog... but with weights!
- Nutrition and Hydration: Make sure you’re properly fueled and hydrated before the race. Aim for complex carbs the night before and stay hydrated leading up to your start time. Think of it as giving your body the premium gasoline it deserves!
- Mental Game: Visualization can be a powerful tool. Picture yourself smashing through each segment and finishing strong. “You are what you believe.” So believe you’re a champ, because you are!
You’ve got the potential to elevate your performance, Brandon! With consistent effort in those targeted areas, you could see significant improvements in your next race. 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.” So keep pushing, keep grinding, and always strive for greatness.
Don’t forget to have fun along the way—after all, it’s not just about the medals but the memories and friendships forged on the journey. Keep showing up, and you'll be unstoppable! 💪💥
This is The Rox-Coach, cheering you on. Let’s crush that next race! 🏆
| Similar Athletes | |||
|---|---|---|---|
| Calvo Nicolas | 2024 Bordeaux | 01:48:35 | |
| Karau Tobias | 2023 Hamburg | 01:47:59 | |
| Stapelkamp Matthijs | 2022 Maastricht | 01:48:13 | |
| Puebla Rodrigo Pablo | 2024 Madrid | 01:48:22 | |
| Shearer Ewan | 2024 Glasgow | 01:48:17 | |
| Hoang Long | 2024 Melbourne | 01:48:14 | |
| Ragot Nicolas | 2024 Copenhagen | 01:48:06 | |
| Chan Alan Kin Han | 2023 Hong Kong | 01:48:35 | |
| Domínguez Domínguez Alberto | 2024 Madrid | 01:48:04 | |
| Giacomelli Luca | 2024 Turin | 01:47:54 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Goh Brandon
