Dive into this athlete’s performance at 2024 Taipei 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
HKG Men #121026 01:31:39
14th in
AG
| Top 4.8%
120th | Top 41.4%
+00:54
46:08
Run Total
+00:08
05:46
Avg. Lap
+00:35
05:21
Best Lap
-00:26
38:28
Workout Total
-00:03
04:48
Avg. Workout
-00:31
07:03
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 Tsui Hon Nam'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 Tsui Hon Nam'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 Tsui Hon Nam'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 Tsui Hon Nam'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
04:57.
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:
Hon Nam Tsui's performance in the 2024 Taipei HYROX race places him in a strong position within his age group, showcasing his dedication and training. With an overall rank of 120 among 430 athletes, and 14th in his age group, Hon Nam demonstrates a well-rounded skill set. His total running time suggests a slight inclination towards strength over running, as it was 32 seconds slower than average. This indicates that while running forms a solid part of his foundation, there may be room for improvement in this area or a need to balance his training more evenly between running and strength exercises. His pacing at the start of the race was slower than average, but he showed considerable improvement and consistency in later running segments, indicating a potential strategy of conserving energy for a strong finish. Hon Nam's profile appears to be that of a hybrid athlete, but leaning more towards strength, as evidenced by his standout performance in the Sandbag Lunges.
Segments to Improve:
Run Total: Hon Nam's total running time suggests room for improvement. Focusing on endurance and speed work through interval training, such as 400m repeats at a faster pace than his current average, could improve his running efficiency. Incorporating hill sprints and tempo runs will also build endurance and speed.
Burpees Broad Jump: To improve in this area, focus on plyometric exercises such as box jumps, squat jumps, and lunge jumps to increase explosive power. Practicing burpees with an emphasis on the jump length can also directly impact performance. Form correction to ensure efficient movement can reduce fatigue and improve time.
Sled Push & Pull: These segments can be improved by incorporating more functional strength training focused on the posterior chain and leg muscles. Exercises like deadlifts, squats, and weighted sled pushes and pulls will directly translate to better performance. Additionally, practicing the transition into and out of these exercises will help reduce overall time spent on them.
Roxzone: To decrease time spent in the Roxzone, Hon Nam could work on his transition speed between exercises by setting up mock transitions during training sessions. Improving overall fitness through a combination of cardiovascular and strength training will also help reduce the need for rest.
Wall Balls: For wall balls, focusing on squat depth and explosive power is key. Thruster exercises with a medicine ball, focusing on form and the speed of movement, can help. Practicing wall balls in fatigued states can also simulate race conditions, improving performance under pressure.
Race Strategies:
Pacing: Given Hon Nam's stronger performance in the latter stages of the race, adopting a pacing strategy that starts conservatively and gradually increases could help conserve energy for a strong finish. Monitoring heart rate and perceived exertion during the race can guide when to push harder or conserve energy.
Transitions: Minimizing time in the Roxzone by practicing quick and efficient transitions between exercises can shave off crucial seconds from the overall time. This includes setting up equipment in a way that minimizes movement and downtime between segments.
Strength and Endurance Balance: Given the slightly slower overall running time, incorporating more running-focused training that does not neglect strength work will create a more balanced athlete. This could involve days dedicated to running interspersed with strength training sessions that focus on functional, race-specific exercises.
Mental Preparation: Mental toughness and the ability to push through discomfort can be critical in a race like HYROX. Visualization techniques, setting small, achievable goals throughout the race, and practicing mindfulness can help maintain focus and motivation throughout the event.
By addressing these specific areas with targeted training and strategic race planning, Hon Nam Tsui can likely see improvements in his overall performance and potentially achieve higher ranks in future HYROX events.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men