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 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 Kamarrudin Afiq'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 Kamarrudin Afiq'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 Kamarrudin Afiq'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 Kamarrudin Afiq'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 04:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:14 | 10:19 to 08:05 | 47.7% |
| Run Total | 01:26 | 50:16 to 48:50 | 30.6% |
| Farmers Carry | 00:39 | 03:13 to 02:34 | 13.9% |
| Ski Erg | 00:13 | 04:56 to 04:43 | 4.6% |
| Sandbag Lunges | 00:06 | 06:19 to 06:13 | 2.1% |
| Rowing | 00:03 | 05:12 to 05:09 | 1.1% |
| Sled Push | 00:00 | 02:45 to 02:45 | 0.0% |
| Sled Pull | 00:00 | 05:02 to 05:02 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:03 to 05:03 | 0.0% |
| Kamarrudin Afiq | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:37 | 00:00 | 05:12 +00:25 | 00:00 +00:00 |
| Ski Erg | 04:56 | 05:37 | 04:41 +00:15 | 05:12 +00:25 |
| Running 2 | 05:30 | 10:33 | 05:41 -00:11 | 09:53 +00:40 |
| Sled Push | 02:45 | 16:03 | 03:29 -00:44 | 15:34 +00:29 |
| Running 3 | 06:01 | 18:48 | 06:16 -00:15 | 19:03 -00:15 |
| Sled Pull | 05:02 | 24:49 | 06:04 -01:02 | 25:19 -00:30 |
| Running 4 | 06:16 | 29:51 | 06:16 +00:00 | 31:23 -01:32 |
| Burpees Broad Jump | 05:03 | 36:07 | 06:51 -01:48 | 37:39 -01:32 |
| Running 5 | 06:16 | 41:10 | 06:31 -00:15 | 44:30 -03:20 |
| Rowing | 05:12 | 47:26 | 05:11 +00:01 | 51:01 -03:35 |
| Running 6 | 06:13 | 52:38 | 06:20 -00:07 | 56:12 -03:34 |
| Farmers Carry | 03:13 | 58:51 | 02:36 +00:37 | 01:02:32 -03:41 |
| Running 7 | 06:40 | 01:02:04 | 06:20 +00:20 | 01:05:08 -03:04 |
| Sandbag Lunges | 06:19 | 01:08:44 | 06:24 -00:05 | 01:11:28 -02:44 |
| Running 8 | 07:46 | 01:15:03 | 07:26 +00:20 | 01:17:52 -02:49 |
| Wall Balls | 10:19 | 01:22:49 | 08:15 +02:04 | 01:25:18 -02:29 |
| Roxzone | 09:30 | 01:42:30 | 08:57 +00:33 | 01:42:30 |
Afiq, you’ve put in a solid effort at the 2024 Hong Kong HYROX event, finishing with an overall time of 01:42:30, which puts you in the top 25% of a whopping 2712 athletes! 👏 That's no small feat! Your total running time was at 00:50:16, which is just a tad slower than average—about 5 seconds, but hey, every second counts, right? You’ve got a strong running profile that shone through in segments like Running 2, where you were faster than average. However, it seems like you might have started a bit too slowly. That 00:05:37 in Running 1 was a little sluggish compared to the average. Remember, the first lap is like the appetizer; you want to tease the crowd, not put them to sleep! Overall, your strengths lie in your endurance and ability to manage high-intensity efforts, but to take your performance to the next level, we’ll need to sharpen your strength and transition times. With a little finesse, you'll be a force to reckon with in the HYROX arena! 💥
Now, let’s zero in on those segments that were, let's say, a bit less than stellar. You’ve got some golden opportunities to improve, especially in:
1. Wall Balls: The wall balls were a major time sink for you. Aim for more explosive power in your legs and core. Practice with a lower weight to ensure form is on point—keep the ball high and catch it in a squat. Try doing 3 sets of 15-20 reps at a lighter weight, focusing on speed and technique. Remember, this is not a game of catch—it's a race!
2. Roxzone: Your transition times need some TLC. Work on your overall fitness by incorporating circuit training into your routine. Set up a mock HYROX course in your gym and time your transitions. Aim to cut that down by at least 30 seconds in your next training cycle. Keep it smooth; think of it as a dance—less cha-cha, more two-step!
3. Farmers Carry: You lagged a bit here, so let’s beef up that grip strength. Add heavy carries into your training—think about 3 sets of 40 meters with a weight that challenges you but allows you to maintain form. And don’t forget to keep your posture upright; we’re not going for the hunchback look! 💪
4. Sandbag Lunges: You were close to average here, but let’s push for greatness. Focus on form—keep your chest up and step out wide. Incorporate weighted lunges into your routine, aiming for 3 sets of 15-20 reps on each leg. This will not only build strength but also improve your running endurance.
5. Ski Erg: You were a bit slow here too! Try adding intervals to your Ski Erg workouts. Do 30 seconds all-out followed by 30 seconds of rest, repeat for 10-15 minutes. This will help you build stamina and speed for that machine. Remember, you’re skiing, not taking a leisurely stroll through the Alps!
For your next race, consider these strategies:
Afiq, you've got the potential to really elevate your game. Remember, every great athlete was once a beginner who never gave up. “Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do.” Keep grinding, keep pushing, and let’s turn those weaknesses into strengths! You're already in the top 25%—let’s aim for top 10% next time! 🏆
Keep your head up, and let’s get to work! You’ve got this! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| König Holger | 2020 Karlsruhe | 01:42:13 | |
| Beltrame Giacomo | 2024 Rimini | 01:42:06 | |
| Fragione Francesco | 2024 Marseille | 01:42:43 | |
| Brown Ronnie | 2024 Dallas | 01:42:52 | |
| Ducloux Marc | 2022 Amsterdam | 01:42:33 | |
| Mayorga Hernan | 2023 Dubai | 01:42:15 | |
| Ball Andrew | 2023 Glasgow | 01:42:46 | |
| Bristow Andrew | 2019 New York | 01:42:56 | |
| Mistry Jitin | 2023 London | 01:42:56 | |
| Wong Johnny | 2023 Hong Kong | 01:42:57 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
