Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Lin Douglas

Lin Douglas Hyrox Result

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.

Performance Highlights

HKG_HYROX HKG_HYROX Flag Men 40-44 #161024 01:39:08 100th in AG | Top 58.8% 643rd | Top 62.2%
-00:23
48:10
Run Total
-00:02
06:01
Avg. Lap
+00:26
05:31
Best Lap
+01:30
43:40
Workout Total
+00:11
05:27
Avg. Workout
-01:10
07:22
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 Lin Douglas'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 Lin Douglas'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 Lin Douglas'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 Lin Douglas'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 04:21. Check the detail of the improvement plan below.

01:56 Potential Improvement 44.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:56 09:37 to 07:41 44.4%
Sandbag Lunges 00:44 06:41 to 05:57 16.9%
Run Total 00:41 48:10 to 47:29 15.7%
Ski Erg 00:32 05:11 to 04:39 12.3%
Rowing 00:19 05:23 to 05:04 7.3%
Sled Pull 00:09 05:50 to 05:41 3.4%
Sled Push 00:00 03:07 to 03:07 0.0%
Burpees Broad Jump 00:00 05:23 to 05:23 0.0%
Farmers Carry 00:00 02:28 to 02:28 0.0%

Splits Time

Lin Douglas Perfect Race
Splits Total Average Total
Running 1 05:36 00:00 05:03 +00:33 00:00 +00:00
Ski Erg 05:11 05:36 04:39 +00:32 05:03 +00:33
Running 2 07:41 10:47 05:33 +02:08 09:42 +01:05
Sled Push 03:07 18:28 03:24 -00:17 15:15 +03:13
Running 3 05:31 21:35 06:05 -00:34 18:39 +02:56
Sled Pull 05:50 27:06 05:49 +00:01 24:44 +02:22
Running 4 05:42 32:56 06:03 -00:21 30:33 +02:23
Burpees Broad Jump 05:23 38:38 06:36 -01:13 36:36 +02:02
Running 5 05:58 44:01 06:20 -00:22 43:12 +00:49
Rowing 05:23 49:59 05:07 +00:16 49:32 +00:27
Running 6 05:33 55:22 06:08 -00:35 54:39 +00:43
Farmers Carry 02:28 01:00:55 02:31 -00:03 01:00:47 +00:08
Running 7 05:49 01:03:23 06:07 -00:18 01:03:18 +00:05
Sandbag Lunges 06:41 01:09:12 06:12 +00:29 01:09:25 -00:13
Running 8 06:22 01:15:53 07:07 -00:45 01:15:37 +00:16
Wall Balls 09:37 01:22:15 07:52 +01:45 01:22:44 -00:29
Roxzone 07:22 01:39:08 08:32 -01:10 01:39:08
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Douglas, congrats on your performance at the 2024 Hong Kong Hyrox! Finishing 643rd overall and 100th in your age group is no small feat, especially with a time of 01:39:08, putting you in the top 23% of 2712 athletes! 🏆 You’ve shown that you’ve got the legs for running, clocking a total running time of 00:48:10, which is a solid 26 seconds faster than the average. This suggests you have a runner’s profile, which is great, but we also need to beef up your strength game to really crush those workouts. Your pacing throughout the race had a few hiccups. The first running segment was a tad slower than average, which might have affected your momentum. Remember, it’s a race, not a stroll in the park! Finding the right balance between speed and endurance is key. You started with a slower pace, but you really picked it up in the later running segments. Well done there! 💥

Segments to Improve:
  • Wall Balls (00:09:37): This segment was quite a bit slower than your peers. To improve, focus on your technique. Ensure you’re squatting low and using your legs to propel the ball upwards. Try adding high-rep wall ball workouts into your routine, and consider incorporating a few strength drills like squat jumps to build explosive power.
  • Sandbag Lunges (00:06:41): This is an area ripe for improvement. Aim for a combination of strength and stability. Practice walking lunges with a sandbag or weight vest if you have one. Focus on maintaining an upright torso and strong core engagement throughout the movement. You might also want to include some Bulgarian split squats to really target your legs!
  • Ski Erg (00:05:11): A little more work here, my friend! To dial in your technique, focus on pulling with your back and engaging your core. Interval training on the Ski Erg can help boost your performance. Try 30 seconds of all-out effort followed by 30 seconds of rest, repeating for 10 rounds. It’s like sprinting, but without the whole 'running' part.
  • Sled Pull (00:05:50): This segment could use a little TLC. Work on your sled pulls with a focus on keeping your hips low and driving through your legs. Incorporate pull variations and even resistance band exercises to build the necessary strength. Sled pulls can be a drag, but not if you approach them like a champ!
  • Rowing (00:05:23): To clean this up, focus on your stroke efficiency. Be sure to engage your legs first, then your back, and finally your arms. Incorporate interval rowing into your training; think 500m sprints with a minute of rest in between. It’ll feel like you’re rowing to the moon and back, but you’ll be stronger for it!
Race Strategies:

During your next race, consider starting with a slightly faster pace for the first running segment to build momentum early on. This doesn’t mean sprinting out of the gate like you’re being chased by a bear, but a confident start can set the tone for the rest of the race. Keep your transitions snappy; practice moving quickly from one exercise to the next, as the Roxzone time indicates you can shave off valuable seconds here. Think of it as a mini-race between exercises. Every second counts! 💪

Conclusion:

Douglas, you’ve got the heart of a lion and the legs of a gazelle! Keep pushing those boundaries, and remember: “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” Keep inspiring yourself and those around you. Each workout is a step closer to your goals, so let’s turn those weaknesses into strengths, one rep at a time. And hey, if wall balls feel heavy, just remember: they’re just a ball, and you’re stronger than you think! 💥

Time to attack your training with the same fervor you brought to the race. You’ve got this! I’m here to help you along the way as your Rox-Coach!

Similar Athletes
Walsh Ash 2022 London 01:39:26
Lormans Roy 2024 Maastricht 01:39:36
Felice Tommy 2024 Chicago Navy Pier 01:39:03
Marshall Ian 2022 London 01:38:51
Giaquinta Thomas 2024 Melbourne 01:38:44
Muththettuwage Dimuthu 2024 Paris 01:38:45
Brezmes Alberto 2023 Madrid 01:39:04
Morales Josh 2020 Dallas 01:39:19
Doroshenko Oleksandr 2023 Warschau 01:39:27
Di Lorenzo Marco 2024 Milan 01:39:33

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