Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Mamaril Frank

Mamaril Frank 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

PHI PHI Flag Men 50-54 #171034 01:38:29 18th in AG | Top 51.4% 630th | Top 61.0%
-02:56
45:18
Run Total
-00:21
05:40
Avg. Lap
+00:08
05:12
Best Lap
+02:27
44:19
Workout Total
+00:18
05:32
Avg. Workout
+00:31
08:56
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 Mamaril Frank'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 Mamaril Frank'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 Mamaril Frank'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 Mamaril Frank'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 06:28. Check the detail of the improvement plan below.

05:44 Potential Improvement 88.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 05:44 13:20 to 07:36 88.7%
Sandbag Lunges 00:44 06:38 to 05:54 11.3%
Ski Erg 00:00 04:35 to 04:35 0.0%
Sled Push 00:00 02:16 to 02:16 0.0%
Sled Pull 00:00 05:25 to 05:25 0.0%
Burpees Broad Jump 00:00 04:56 to 04:56 0.0%
Rowing 00:00 05:01 to 05:01 0.0%
Farmers Carry 00:00 02:08 to 02:08 0.0%
Run Total 00:00 45:18 to 45:18 0.0%

Splits Time

Mamaril Frank Perfect Race
Splits Total Average Total
Running 1 05:28 00:00 05:04 +00:24 00:00 +00:00
Ski Erg 04:35 05:28 04:38 -00:03 05:04 +00:24
Running 2 05:12 10:03 05:31 -00:19 09:42 +00:21
Sled Push 02:16 15:15 03:18 -01:02 15:13 +00:02
Running 3 05:19 17:31 06:03 -00:44 18:31 -01:00
Sled Pull 05:25 22:50 05:45 -00:20 24:34 -01:44
Running 4 05:30 28:15 06:02 -00:32 30:19 -02:04
Burpees Broad Jump 04:56 33:45 06:34 -01:38 36:21 -02:36
Running 5 05:30 38:41 06:16 -00:46 42:55 -04:14
Rowing 05:01 44:11 05:06 -00:05 49:11 -05:00
Running 6 06:02 49:12 06:06 -00:04 54:17 -05:05
Farmers Carry 02:08 55:14 02:30 -00:22 01:00:23 -05:09
Running 7 05:51 57:22 06:05 -00:14 01:02:53 -05:31
Sandbag Lunges 06:38 01:03:13 06:09 +00:29 01:08:58 -05:45
Running 8 06:30 01:09:51 07:05 -00:35 01:15:07 -05:16
Wall Balls 13:20 01:16:21 07:52 +05:28 01:22:12 -05:51
Roxzone 08:56 01:38:29 08:25 +00:31 01:38:29
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Frank! First off, congrats on finishing in the top 23% of 2712 athletes at the 2024 Hong Kong Hyrox event! That’s no small feat—you're basically in the elite club of sweat warriors! 🏆 Your overall time of 01:38:29 is impressive, and it shows you’ve got a strong running profile, clocking in a total running time of 00:45:18, which is 3:03 faster than average. The numbers tell me you’re more of a runner than a weightlifter, but there’s always room for improvement in this hybrid discipline.

Your pacing during the race was a bit of a rollercoaster. You started off running 1 a tad slower than average, and while you picked it up in running 2, it seems like the sled push and the wall balls threw a wrench in your groove. Remember, it’s not just about how fast you can run; it’s about how well you can manage the transitions between strength and cardio. Your Roxzone time of 00:08:56 indicates there’s some room for tightening that up, too. So, let’s dig into those performance segments and turn those weaknesses into strengths!

Segments to Improve:
  • Wall Balls: With a time of 00:13:20, you’ve got serious potential here—like a rubber band that hasn’t been stretched yet! Focus on your squat depth and catching the ball high. Consider doing sets of 10-15 reps at a light weight to fine-tune your form before loading up. Try incorporating a Wall Ball Challenge: see how many you can do in 2 minutes, and work on that explosiveness. Remember, it’s all about the legs, not just the arms!
  • Roxzone: Your transition time is a bit on the slower side. To improve this segment, practice quick transitions in your training. Set up a mini circuit where you switch between exercises with minimal rest. You can use a stopwatch to time yourself. Think of it as a race against your own laziness! Try to make it a game—how fast can you go without losing form?
  • Sandbag Lunges: At 00:06:38, these could use some work. Focus on your form—keep that back straight and engage your core. You might want to do lunges with a lighter sandbag to get the mechanics right before increasing the weight. Also, try focusing on unilateral work with dumbbells to enhance your leg strength individually. Consider a lunge ladder workout where you progressively increase the weight or distance.
  • Sled Pull: You’re 00:00:27 slower than the average here, so let’s crank that up! Incorporate sled pulls into your weekly training. Start with lighter weights and focus on your pulling mechanics. To simulate fatigue, do a short run before the sled pull to mimic race conditions! This will help you build endurance while pulling that sled. Remember, if you’re pulling it like it’s a bag of bricks, it’s time to lighten the load!
Race Strategies:

Now, let's talk about your strategy for race day. First, pacing is key. Start with a controlled pace in your first running segment to avoid burning out. Use your running strength to your advantage in the early sections, but don’t forget about those strength segments. Plan to hit your wall balls with a steady rhythm instead of rushing through them. Also, visualize your transitions. This will help you stay calm and focused. Think of them as your "power-up" moments! Every second counts, and that includes getting in and out of those exercise zones.

Conclusion:

Frank, you’ve shown that with your running prowess, you have the potential to climb even higher in the rankings. Remember: “Success is the sum of small efforts, repeated day in and day out.” Keep pushing the limits and work on those segments. You’re not just competing with others; you’re competing with yourself to be better than the day before. So, lace up those shoes, grab that sandbag, and let’s turn those weaknesses into strengths! 💪💥

Stay strong, keep grinding, and remember: it’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward. You've got this, Frank! The Rox-Coach is here to keep you motivated! 🚀

Similar Athletes
Jangra Sandeep 2024 Birmingham 01:38:22
Gallagher Michael 2023 Melbourne 01:38:39
Lencauchez Antoine 2024 Paris 01:38:21
Moore Thomas 2024 Birmingham 01:38:56
Iakopo Naime Joseph 2024 Sydney 01:38:15
Segura Andoni 2021 Madrid 01:38:49
Pichler Michael 2024 Frankfurt 01:38:15
Leland Christian 2024 London 01:38:16
Madley James 2024 London 01:38:16
Elliott Stephen 2020 Dallas 01:38:15

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