Season 22/23 2023 Hong Kong (496) HYROX (440) Men (325) Liao Bernard

Liao Bernard Hyrox Result

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.

Performance Highlights

SIN SIN Flag Men 40-44 #124014 01:42:29 30th in AG | Top 61.2% 232nd | Top 71.4%
+00:39
50:45
Run Total
+00:07
06:21
Avg. Lap
-01:19
03:51
Best Lap
+00:01
43:34
Workout Total
+00:00
05:26
Avg. Workout
-00:43
08:14
Roxzone

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 1000 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Liao Bernard'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 Liao Bernard'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 1000 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 Liao Bernard'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 Liao Bernard'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 03:35. Check the detail of the improvement plan below.

01:55 Potential Improvement 53.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:55 50:45 to 48:50 53.5%
Farmers Carry 01:00 03:34 to 02:34 27.9%
Sled Pull 00:40 06:37 to 05:57 18.6%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Push 00:00 03:22 to 03:22 0.0%
Burpees Broad Jump 00:00 06:41 to 06:41 0.0%
Rowing 00:00 04:49 to 04:49 0.0%
Sandbag Lunges 00:00 06:12 to 06:12 0.0%
Wall Balls 00:00 07:59 to 07:59 0.0%

Splits Time

Liao Bernard Perfect Race
Splits Total Average Total
Running 1 03:51 00:00 05:11 -01:20 00:00 +00:00
Ski Erg 04:20 03:51 04:41 -00:21 05:11 -01:20
Running 2 05:34 08:11 05:41 -00:07 09:52 -01:41
Sled Push 03:22 13:45 03:29 -00:07 15:33 -01:48
Running 3 05:56 17:07 06:16 -00:20 19:02 -01:55
Sled Pull 06:37 23:03 06:04 +00:33 25:18 -02:15
Running 4 05:55 29:40 06:16 -00:21 31:22 -01:42
Burpees Broad Jump 06:41 35:35 06:52 -00:11 37:38 -02:03
Running 5 06:04 42:16 06:31 -00:27 44:30 -02:14
Rowing 04:49 48:20 05:11 -00:22 51:01 -02:41
Running 6 06:05 53:09 06:20 -00:15 56:12 -03:03
Farmers Carry 03:34 59:14 02:36 +00:58 01:02:32 -03:18
Running 7 06:04 01:02:48 06:19 -00:15 01:05:08 -02:20
Sandbag Lunges 06:12 01:08:52 06:24 -00:12 01:11:27 -02:35
Running 8 11:20 01:15:04 07:25 +03:55 01:17:51 -02:47
Wall Balls 07:59 01:26:24 08:16 -00:17 01:25:16 +01:08
Roxzone 08:14 01:42:29 08:57 -00:43 01:42:29
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Bernard Liao performed well in the Hyrox race in Hong Kong, finishing with an overall rank of 232 out of 440 athletes, placing him in the top 52% of participants. In his age group (40-44), he ranked 30th out of 60 athletes, placing him in the top 50%. His overall time was 1 hour, 42 minutes, and 29 seconds, with a total running time of 50 minutes and 45 seconds, which was 3 minutes and 17 seconds slower than the average. His best running lap was 3 minutes and 51 seconds.

Bernard showed strength in several segments, including Running 1, Ski Erg, Running 2, Sled Push, Running 3, Running 4, Running 5, Rowing, Running 6, Running 7, Sandbag Lunges, and Wall Balls. He performed faster than average in these segments, indicating his proficiency in these exercises.

Segments to Improve


1. Running 8:
Bernard had the most time lost in this segment, with a time of 11 minutes and 20 seconds, which was 3 minutes and 52 seconds slower than the average. To improve his performance in this segment, Bernard should focus on improving his running endurance and speed. Specific training strategies to enhance his running performance include:
- Incorporating interval training: Bernard can include speed intervals during his training sessions to improve his running speed and endurance. This can involve alternating between fast-paced running and slower recovery periods.
- Increasing mileage: Bernard should gradually increase the distance of his long runs to improve his overall running endurance.
- Hill training: Including hill repeats in his training routine can help Bernard build strength and improve his running performance on inclines.

2. Run Total:
Bernard's total running time was 3 minutes and 17 seconds slower than the average. To enhance his overall running performance, Bernard should focus on improving his running endurance and speed through the following training strategies:
- Tempo runs: Bernard can incorporate tempo runs into his training, which involve running at a challenging pace for an extended period. This helps improve his lactate threshold and overall running speed.
- Fartlek training: Incorporating fartlek training, which involves alternating between periods of faster and slower running, can help improve Bernard's overall running speed and endurance.
- Plyometric exercises: Incorporating plyometric exercises such as box jumps and bounding can help improve Bernard's leg power and running efficiency.

3. Farmers Carry:
Bernard had a slower time in the Farmers Carry segment, being 56 seconds slower than the average. To improve his performance in this exercise, Bernard should focus on enhancing his grip strength and overall strength endurance. Specific training techniques to improve his performance in the Farmers Carry include:
- Grip strength exercises: Bernard can incorporate exercises such as farmer's walks, dead hangs, and grip squeezes to improve his grip strength.
- Strength training: Including exercises such as deadlifts, rows, and pull-ups in his training routine can help improve Bernard's overall strength and endurance for the Farmers Carry.

4. Burpees Broad Jump:
Bernard was 15 seconds slower than the average in the Burpees Broad Jump segment. To improve his performance in this exercise, Bernard should focus on enhancing his explosive power and overall conditioning. Specific training strategies to improve his performance in the Burpees Broad Jump include:
- Plyometric exercises: Incorporating plyometric exercises such as burpee box jumps, squat jumps, and broad jumps can help improve Bernard's explosive power and overall performance in the Burpees Broad Jump.
- High-intensity interval training (HIIT): Including HIIT workouts in Bernard's training routine can improve his overall conditioning and help him perform better in the Burpees Broad Jump segment.

5. Sled Pull:
Bernard was 13 seconds slower than the average in the Sled Pull segment. To improve his performance in this exercise, Bernard should focus on improving his pulling strength and overall conditioning. Specific training techniques to improve his performance in the Sled Pull include:
- Strength training: Including exercises such as deadlifts, rows, and pull-ups in Bernard's training routine can help improve his pulling strength and overall performance in the Sled Pull.
- Interval training: Incorporating interval training workouts that involve pulling exercises, such as sled pulls or rowing intervals, can help improve Bernard's overall conditioning and performance in the Sled Pull.

Strategies


- Pacing: Bernard should focus on maintaining a consistent pace throughout the race to optimize his performance. Starting too fast can lead to early fatigue, while starting too slow can result in wasted time.
- Transition Efficiency: To improve his overall race time, Bernard should work on improving his transition time between segments. This can be achieved through practicing seamless transitions during training sessions and focusing on minimizing downtime during transitions.
- Hydration and Nutrition: Bernard should ensure he is properly hydrated and fueled before and during the race to maintain optimal performance and prevent fatigue. It is important to have a well-balanced meal before the race and to consume fluids and energy gels during the race as needed.
- Mental Preparation: Bernard should work on mental preparation techniques such as visualization and positive self-talk to enhance his mental resilience during the race. This can help him maintain focus and push through challenging moments.

In summary, Bernard Liao performed well in the Hyrox race in Hong Kong. While he showed strength in several segments, there are areas for improvement, including Running 8, Run Total, Farmers Carry, Burpees Broad Jump, and Sled Pull. By implementing specific training strategies and techniques, Bernard can enhance his performance in these areas and improve his overall race performance. Additionally, focusing on pacing, transition efficiency, hydration, nutrition, and mental preparation can further optimize his race performance.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Käßner Daniel 2024 Hamburg 01:42:50
Blaylock Jeffrey 2023 London 01:42:28
Martinez Ricardo 2024 Madrid 01:42:04
Deakin Dan 2024 Manchester 01:42:22
Gilbert Steve 2024 Turin 01:42:05
Martiniault Nicolas 2023 Paris 01:42:21
Philip Lee 2024 Glasgow 01:42:23
Wareham Daniel 2023 London 01:42:57
Wendt Florian 2024 Hamburg 01:42:35
Gaye Modou 2023 Hamburg 01:42:42

Measure Your Performance Against Top Athletes

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