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 625 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 Ong Jayson'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 Ong Jayson'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 Ong Jayson'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 Ong Jayson'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 03:40. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:59 | 55:02 to 52:03 | 81.4% |
| Sandbag Lunges | 00:36 | 07:28 to 06:52 | 16.4% |
| Farmers Carry | 00:05 | 02:54 to 02:49 | 2.3% |
| Ski Erg | 00:00 | 04:28 to 04:28 | 0.0% |
| Sled Push | 00:00 | 03:45 to 03:45 | 0.0% |
| Sled Pull | 00:00 | 06:22 to 06:22 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:59 to 06:59 | 0.0% |
| Rowing | 00:00 | 05:18 to 05:18 | 0.0% |
| Wall Balls | 00:00 | 08:22 to 08:22 | 0.0% |
| Ong Jayson | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:47 | 00:00 | 05:33 +00:14 | 00:00 +00:00 |
| Ski Erg | 04:28 | 05:47 | 04:49 -00:21 | 05:33 +00:14 |
| Running 2 | 05:52 | 10:15 | 06:05 -00:13 | 10:22 -00:07 |
| Sled Push | 03:45 | 16:07 | 03:44 +00:01 | 16:27 -00:20 |
| Running 3 | 06:20 | 19:52 | 06:47 -00:27 | 20:11 -00:19 |
| Sled Pull | 06:22 | 26:12 | 06:34 -00:12 | 26:58 -00:46 |
| Running 4 | 06:33 | 32:34 | 06:46 -00:13 | 33:32 -00:58 |
| Burpees Broad Jump | 06:59 | 39:07 | 07:41 -00:42 | 40:18 -01:11 |
| Running 5 | 06:52 | 46:06 | 07:09 -00:17 | 47:59 -01:53 |
| Rowing | 05:18 | 52:58 | 05:23 -00:05 | 55:08 -02:10 |
| Running 6 | 07:08 | 58:16 | 06:51 +00:17 | 01:00:31 -02:15 |
| Farmers Carry | 02:54 | 01:05:24 | 02:44 +00:10 | 01:07:22 -01:58 |
| Running 7 | 06:56 | 01:08:18 | 06:52 +00:04 | 01:10:06 -01:48 |
| Sandbag Lunges | 07:28 | 01:15:14 | 07:08 +00:20 | 01:16:58 -01:44 |
| Running 8 | 09:37 | 01:22:42 | 08:37 +01:00 | 01:24:06 -01:24 |
| Wall Balls | 08:22 | 01:32:19 | 09:17 -00:55 | 01:32:43 -00:24 |
| Roxzone | 11:39 | 01:52:11 | 10:11 +01:28 | 01:52:11 |
Hey Jayson! First off, congrats on completing the 2024 Hong Kong Hyrox event! With an overall rank of 829 out of 2712 athletes, you’re in the top 30%, which is no small feat! 🎉 Your overall time of 01:52:11 shows you’ve got the endurance and tenacity to keep pushing through. Now, your total running time of 55:02 is just a tad slower than average, indicating that while you’ve got some serious running chops, there’s room for improvement in that area. Based on your splits, it looks like you kicked off a bit too fast with a 5:47 in the first segment. Remember: pacing is key in a race like this! 🏃♂️
Your performance suggests you're more of a hybrid athlete, but there’s a hint that you might be leaning a bit towards the strength side. You crushed the Ski Erg, showing some solid power endurance, but your running segments indicate that refining your running efficiency could be a game-changer. Let’s dial in on those segments that need a little TLC!
Your transition time is slower than average, which suggests you're spending a little too long in the "waiting room" between exercises. To improve this, consider practicing your transitions. Set up a mini-Hyrox at your gym and time how fast you can move from one exercise to the next. You might even want to throw on a watch that beeps every minute to add some pressure! This can simulate race conditions and help you learn to hustle during those transitions. 🕒
These lunges took a bit longer than average. To improve, focus on your lunge form and strength. Try adding walking lunges with a weight vest or sandbag to build both strength and endurance. Additionally, practice explosive lunges by jumping out of the lunge position. This will help you generate more power and speed, making those lunges feel less like a chore and more like a breeze!
For both sled segments, consider incorporating more leg strength training into your routine. Squats, deadlifts, and leg presses will help build the necessary strength. Additionally, practice the sled push and pull with heavier weights to increase your power output. Make sure you're driving through your heels and using your legs, not just your back!
While you did well, there’s still room for improvement. To become a Wall Ball wizard, focus on your squat depth and explosiveness. Incorporate more squats and explosive medicine ball throws into your routine. You can even try to increase the weight of your wall ball for extra challenge. Remember, it’s all about that hip drive!
Farmers Carry is a fantastic full-body strength exercise. To improve here, practice carrying heavier weights over longer distances. This will help increase your grip strength and overall core stability. Try to keep your shoulders back and engage your core while you’re carrying those weights. Don't worry; the weights won’t bite!
Jayson, you’ve shown immense potential in this race, and with a little focus on those specific areas, you’ll be smashing your goals in no time! Remember, "The only bad workout is the one that didn’t happen." So keep grinding, keep pushing, and let’s turn those weaknesses into strengths. You've got this! 💪
And hey, if you ever feel like you’re dragging your feet, just think—every step is one step closer to the finish line (and possibly a burrito). Keep up the hard work, and I look forward to seeing your continued progress! This is The Rox-Coach, and I’m here to help you crush it!
| Similar Athletes | |||
|---|---|---|---|
| Giles Nigel | 2024 Melbourne | 01:52:19 | |
| Loh Shaun | 2024 Singapore National Stadium | 01:52:30 | |
| Woodcraft Tom | 2022 London | 01:51:58 | |
| Spooner Stephen | 2024 Glasgow | 01:51:52 | |
| Bridger Anthony | 2023 London | 01:52:00 | |
| 鍾 宇翔 | 2024 Taipei | 01:52:41 | |
| Antn Daz Antonio | 2023 Madrid | 01:51:49 | |
| Hunt Colin | 2023 Birmingham | 01:52:10 | |
| Hofmann Markus | 2022 Essen | 01:51:43 | |
| Azcona Loinaz Iker | 2023 London | 01:52:34 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
