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 170 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 Lo Ka Man Alex'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 Lo Ka Man Alex'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 Lo Ka Man Alex'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 Lo Ka Man Alex'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 11:22. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 09:19 | 16:47 to 07:28 | 82.0% |
| Wall Balls | 00:52 | 11:27 to 10:35 | 7.6% |
| Ski Erg | 00:38 | 05:41 to 05:03 | 5.6% |
| Rowing | 00:30 | 06:06 to 05:36 | 4.4% |
| Farmers Carry | 00:03 | 03:14 to 03:11 | 0.4% |
| Sled Push | 00:00 | 03:54 to 03:54 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:50 to 07:50 | 0.0% |
| Sandbag Lunges | 00:00 | 07:35 to 07:35 | 0.0% |
| Run Total | 00:00 | 56:09 to 56:09 | 0.0% |
| Lo Ka Man Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:29 | 00:00 | 05:53 -00:24 | 00:00 +00:00 |
| Ski Erg | 05:41 | 05:29 | 05:00 +00:41 | 05:53 -00:24 |
| Running 2 | 05:55 | 11:10 | 06:43 -00:48 | 10:53 +00:17 |
| Sled Push | 03:54 | 17:05 | 04:08 -00:14 | 17:36 -00:31 |
| Running 3 | 08:12 | 20:59 | 07:52 +00:20 | 21:44 -00:45 |
| Sled Pull | 16:47 | 29:11 | 07:24 +09:23 | 29:36 -00:25 |
| Running 4 | 07:05 | 45:58 | 07:51 -00:46 | 37:00 +08:58 |
| Burpees Broad Jump | 07:50 | 53:03 | 09:04 -01:14 | 44:51 +08:12 |
| Running 5 | 07:09 | 01:00:53 | 08:42 -01:33 | 53:55 +06:58 |
| Rowing | 06:06 | 01:08:02 | 05:40 +00:26 | 01:02:37 +05:25 |
| Running 6 | 06:39 | 01:14:08 | 08:03 -01:24 | 01:08:17 +05:51 |
| Farmers Carry | 03:14 | 01:20:47 | 03:02 +00:12 | 01:16:20 +04:27 |
| Running 7 | 07:15 | 01:24:01 | 08:11 -00:56 | 01:19:22 +04:39 |
| Sandbag Lunges | 07:35 | 01:31:16 | 08:39 -01:04 | 01:27:33 +03:43 |
| Running 8 | 08:25 | 01:38:51 | 10:56 -02:31 | 01:36:12 +02:39 |
| Wall Balls | 11:27 | 01:47:16 | 11:07 +00:20 | 01:47:08 +00:08 |
| Roxzone | 11:09 | 02:09:52 | 11:37 -00:28 | 02:09:52 |
Ka Man Alex Lo, you rocked the 2024 Hong Kong HYROX race! Finishing with an overall time of 02:09:52 puts you in the top 34% of 2712 athletes, which is no small feat! Your total running time of 00:56:09 was 08:33 faster than average, showcasing your strong running profile. However, it looks like you might have been a bit overzealous at the start with your first lap, where you were 00:24 faster than average but found yourself in the 33rd percentile. This suggests that a little more pacing strategy could go a long way for you. You’ve got the legs for running, but let’s work on balancing that with strength to crush those tougher segments. Remember, “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” Now, let’s dive into those segments that need some love!
This segment really slowed you down and is an area ripe for improvement. Focus on building your posterior chain strength. Exercises like deadlifts, kettlebell swings, and farmer's carries can help. Aim for 3 sets of 8-10 reps, gradually increasing weight. Also, work on your sled pull technique—keep your hips low and pull in a straight line. Remember to engage your core and maintain a steady pace.
Work on your squat depth and throwing technique. A good wall ball shouldn’t feel like a punishment! Incorporate high-rep squat workouts and practice your wall balls with a lighter weight to focus on form. Try 4 sets of 15-20 reps, ensuring you catch the ball in a deep squat every time.
This segment could use some serious attention. It’s all about technique and endurance. Focus on your pull technique—keep your arms straight at the start and drive through your legs. Incorporate 3-4 sets of 500 meters in interval training, resting only as needed. Aim to maintain a consistent stroke rate and work on your breathing.
Similar to the Ski Erg, focus on your technique. Use your legs to drive the stroke and engage your core. Add rowing intervals to your training—try 5 sets of 400 meters at a steady pace, focusing on maintaining form throughout.
Transition time is crucial! Practice your transitions during training to make them second nature. Set up your workout stations in a circuit format and time your transitions. Aim to shave off at least 30 seconds in this area by the next race!
Ka Man, you’ve got the running chops, but it’s time to channel that energy into your strength training and endurance for those tough segments. Remember, “Your body can stand almost anything. It’s your mind you have to convince.” So, lace up those shoes, hit the weights, and let’s turn those weaknesses into strengths! Keep pushing forward, and don’t forget to have fun while you’re at it! 💪💥🏆
Stay strong, stay focused, and let’s get ready for the next challenge! This is The Rox-Coach, cheering you on every step of the way!
| Similar Athletes | |||
|---|---|---|---|
| Sehnert Jürgen | 2021 Leipzig | 02:09:42 | |
| Horton Johny | 2023 Birmingham | 02:10:19 | |
| Butt David | 2023 Manchester | 02:10:08 | |
| Rojas Arthur | 2024 Houston | 02:09:27 | |
| Naipal Praveen | 2024 Amsterdam | 02:09:31 | |
| Chung Wil | 2023 Birmingham | 02:09:36 | |
| Styrin Neil | 2024 Sports Direct HYROX London | 02:09:28 | |
| Fürst Marcel | 2019 Leipzig | 02:10:04 | |
| Sagrado Sanchez Jorge | 2023 Dublin | 02:09:40 | |
| Cundall Wayne | 2023 Glasgow | 02:09:33 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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