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
185 similar athletes.
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.
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Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 87 to 100.
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Line chart with 10 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 87 to 100.
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Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
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!
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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 346 to 654.
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Based on 185 athletes with similar finish time in Hyrox Men
Station Showdown
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.
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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 187 to 830.
End of interactive chart.
Based on 185 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
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.
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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -171 to 195.
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Based on 185 athletes with similar finish time in Hyrox Men
Expected Finish Time
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.
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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6686 to 7929.
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Spread of Splits Time
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.
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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 866.
End of interactive chart.
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 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 performance we identified a possible improvement of
11:30.
Check the detail of the improvement plan below.
Based on 185 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey Andy, first off, huge congrats on smashing out that 2024 Hong Kong Hyrox event! 🎉 With an overall time of 02:11:31, you landed in the top 34% of a whopping 2712 athletes. Not too shabby! Your total running time of 00:55:52 is 08:35 faster than average, showcasing your impressive running prowess. Clearly, you’ve got those legs trained and ready to fly! 🏃♂️ But let’s not forget—this is Hyrox, where running meets strength, and it looks like you’ve got a bit of a runner profile going on. You started a tad fast in Running 1, which may have set the tone for your performance in the subsequent segments. A smoother start might help you avoid the fatigue that crept in during those strength sections.
Segments to Improve:
Now, let’s dive into the segments where you can level up your game. Here are your key areas for improvement:
Sled Pull (11:02) - Ouch! This one really held you back, ranking in the 95th percentile. Focus on strengthening your back and grip. Try these drills:
Heavy Rows: Incorporate bent-over rows or single-arm dumbbell rows to build upper back strength.
Deadlifts: They’ll help you develop overall posterior chain strength.
Farmers Walks: Improve grip strength while engaging your core.
Wall Balls (13:50) - A little more work could take you from average to beast mode! Here’s what to do:
Plyometric Work: Box jumps and burpees will help develop explosive power for those wall balls.
Squat Variations: Front squats and goblet squats can boost your leg strength and endurance.
Sandbag Lunges (09:56) - Let’s get those legs burning! Consider:
Weighted Lunges: Add weight to your lunges to build strength and stability.
Step-ups: Great for building quad strength and mimicking the movement pattern.
Burpees Broad Jump (10:01) - Time to kick it up a notch! Work on:
Complex Movements: Try combining burpees with box jumps to build speed and endurance.
Interval Training: Short bursts of high-intensity burpees can improve your efficiency.
Farmers Carry (03:59) - A little more grip strength and core stability will go a long way:
Farmers Carry Practice: Increase the weight gradually to build strength.
Planks and Side Planks: Develop core stability to carry that weight effectively.
Roxzone (11:45) - This is your transition time. We want to make it smoother:
Practice Transitions: Simulate race day and practice moving between exercises quickly.
Overall Fitness Training: Incorporate circuit training to work on your stamina and efficiency.
Rowing (06:00) and Ski Erg (05:11) - Focusing on these will add to your overall strength and endurance:
Interval Rowing: Push your limits with short, intense bursts followed by rest periods.
Technique Drills: Work on form to ensure you’re getting the most power from each stroke.
Race Strategies:
For your next race, consider these strategies:
Start Smooth: Ease into the first running segment to conserve energy for the strength exercises.
Monitor Your Breathing: Especially during the strength segments, maintain a steady breathing pattern to keep fatigue at bay.
Visualize Transitions: Picture each transition in your mind during training. This mental prep can save precious seconds on race day.
Stay Hydrated: Keep that water bottle handy. Dehydration can sap your strength when you need it most!
Conclusion:
Andy, you’re already doing amazing things, and with a bit of focused training, you’ll turn those weaknesses into strengths faster than you can say “Hyrox”! Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” So keep grinding, keep pushing, and keep laughing at those burpees! They may be the only exercise that gives you an excuse to fall on the floor. 💪
Stay strong and keep striving for those personal bests! This is The Rox-Coach, and I believe in you! 💥🏆