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
108 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 108 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 108 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Tse Sunny'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 Sunny'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 108 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 Sunny'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 Sunny'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
13:22.
Check the detail of the improvement plan below.
Based on 108 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sunny, you crushed it out there at the 2024 Hong Kong HYROX event! Finishing 969th overall out of 2712 athletes and securing a solid 151st in your age group is no small feat—you're in the top 35% overall and top 94% in your category. You’ve got some serious endurance on your side, as evidenced by your impressive total running time of 1:05:53, which is a blazing 1:34 faster than average! 🎉
However, let’s take a closer look at your pacing strategy. Your first run was lightning fast—4:52, which is a whole 57 seconds quicker than the average. But that speed may have set you up for some struggles later on, as your running times in the latter segments showed signs of fatigue. In a race like HYROX, it’s all about finding that sweet spot between speed and stamina. You’ve got more of a runner’s profile, so let’s focus on building up your strength in the gym to balance out your game. Remember, “Strength does not come from winning. Your struggles develop your strengths.” 💪
Segments to Improve:
Now, let’s dive into the segments that need some love:
Sled Pull (10:41): Ouch! This was your slowest segment, and it cost you valuable time. To improve, focus on strength training, particularly your back and grip. Try incorporating deadlifts, bent-over rows, and farmer's carries into your routine.
Wall Balls (12:42): You fell behind here too. Improve your squat depth and explosiveness. Practice wall balls regularly, focusing on consistent form and transitioning smoothly from the squat into the throw. Aim for a lighter ball initially if you’re struggling with form.
Roxzone (13:50): Transition time is crucial! Work on your efficiency in moving from one exercise to another. Incorporate drills that mimic race conditions, practicing quick changes between exercises. A good tip is to set a timer and see how quickly you can transition between exercises during training.
Farmers Carry (3:29): While not your worst, there’s definitely room for improvement here. Work on grip strength with exercises like wrist curls and plate pinches. Also, consider incorporating longer carries at varying weights to build endurance.
Ski Erg (5:29): This segment was a bit off, so let's focus on your technique. Make sure you’re engaging your core and using your legs effectively. Practice interval training on the Ski Erg, alternating between sprints and recovery periods to build both strength and aerobic capacity.
Race Strategies:
For your next race, here are some strategies to consider:
Pacing: Start strong, but not all-out. Aim for a pace that allows you to maintain energy for the later segments. Practice pacing in your training runs to find your sweet spot.
Transitions: Focus on your transitions during training. Get familiar with the layout of the race and practice moving quickly between exercises. Time your transitions to see where you can shave seconds off.
Breathing Techniques: During intense segments, focus on your breathing. Deep belly breaths can help you maintain your heart rate and keep your energy levels up.
Nutrition: Don’t underestimate the importance of fueling properly before and after the race. Make sure you’re eating a balanced diet rich in carbs and protein to power you through your training and recovery.
Conclusion:
Sunny, your performance shows that you have the endurance to hang with the best of them. Now it’s about refining those strength elements to elevate your game even further. Remember, “Success is not final; failure is not fatal: It is the courage to continue that counts.” Keep pushing, stay focused, and don’t be afraid to get a little uncomfortable in your training. After all, if it doesn’t challenge you, it won’t change you! 💥
Embrace the grind, and I can’t wait to see you crush it at your next race! You’ve got this! Keep up the hard work, and let’s get you ready to dominate. This is The Rox-Coach, and I’m here to help you every step of the way! 🏆