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.
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 Tse Chok Wai'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 Tse Chok Wai'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 Tse Chok Wai'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 Tse Chok Wai'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
03:55.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Chok Wai Tse, you put in a solid effort at the 2024 Hong Kong Hyrox, finishing with an overall time of 01:35:49, placing you in the top 21% of 2712 athletes! That's no small feat. You showed impressive determination and grit, especially in the Sled Push where you crushed it, finishing 54 seconds faster than average. Your pacing, however, tells a different story. It seems your first running segment got off to a slow start, and while you found your rhythm later, the Total Running Time of 00:47:16 indicates there’s room for improvement in your running speed. With that said, you have a more hybrid profile, leaning slightly towards strength, but there's potential to make those legs fly faster on the track! 🚀
Segments to Improve:
Wall Balls (00:08:49): This segment was a bit of a wall for you. Focus on your breathing and rhythm. Try doing wall balls in intervals, aiming for 10 reps followed by a 30-second rest, and gradually decrease the rest time. Also, work on your squat depth and explosive hip extension to get that ball up higher.
Sandbag Lunges (00:06:15): Those lunges could use some TLC. Incorporate weighted lunges into your training, focusing on form. Try front-loaded lunges (holding the sandbag at chest level) to improve strength and stability. Aim for 3 sets of 10-12 reps per leg, and don’t forget to keep your chest up!
Roxzone (00:08:12): Transition time is crucial, Chok. Work on quick transitions between exercises. Practice moving efficiently between workouts, simulating race conditions. Set up mini circuits and time your transitions to beat your best times. Aim for less than 5 seconds between exercises!
Burpees Broad Jump (00:06:20): Try breaking this segment into two parts. Practice burpees with a focus on speed, then add in broad jumps. For example, do 5 burpees followed by 3 broad jumps, and repeat for 10 minutes. This will help with endurance and speed.
Sled Pull (00:05:41): Strengthen your posterior chain with deadlifts and kettlebell swings. Incorporate sled pulls into your weekly routine, ensuring you’re pulling from a strong base. Aim for 3 sets of 20-30 meters, focusing on maintaining your form throughout.
Race Strategies:
During the race, it’s all about rhythm and pacing. Start out at a pace that feels comfortably challenging but doesn’t leave you gasping for air. Remember: “It’s not a sprint; it’s a Hyrox!” 💪 Use the first running segment to find your groove. For the Wall Balls, visualize each rep and keep your breathing steady. In the Roxzone, don't just stand there looking cool—move with purpose! Keep a water bottle handy to stay hydrated. Finally, during the latter stages, dig deep and remind yourself of why you’re there: to crush goals and enjoy the journey!
Conclusion:
Chok, you’ve got the potential to turn these weaknesses into strengths with a focused approach. Remember, “The only bad workout is the one that didn’t happen.” Keep pushing yourself, and don’t forget to enjoy the process. You’re already a part of the top 21%—let’s aim for the top 10% next time! With consistent effort and the right strategies, you’ll be crushing those goals in no time. Now get out there and show that course who’s boss! 💥🏆
Keep grinding, and remember, I’m here to help you every step of the way! - The Rox-Coach