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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Williams Ian's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Williams Ian hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Williams Ian’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Williams Ian'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 09:14. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 04:59 | 11:48 to 06:49 | 54.0% |
| Burpees Broad Jump | 01:58 | 07:38 to 05:40 | 21.3% |
| Sled Pull | 01:39 | 06:47 to 05:08 | 17.9% |
| Ski Erg | 00:29 | 05:00 to 04:31 | 5.2% |
| Rowing | 00:09 | 05:03 to 04:54 | 1.6% |
| Sled Push | 00:00 | 02:05 to 02:05 | 0.0% |
| Farmers Carry | 00:00 | 01:41 to 01:41 | 0.0% |
| Sandbag Lunges | 00:00 | 05:07 to 05:07 | 0.0% |
| Run Total | 00:00 | 40:31 to 40:31 | 0.0% |
| Williams Ian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:46 | 00:00 | 04:49 -00:03 | 00:00 +00:00 |
| Ski Erg | 05:00 | 04:46 | 04:33 +00:27 | 04:49 -00:03 |
| Running 2 | 04:43 | 09:46 | 05:18 -00:35 | 09:22 +00:24 |
| Sled Push | 02:05 | 14:29 | 03:08 -01:03 | 14:40 -00:11 |
| Running 3 | 05:17 | 16:34 | 05:46 -00:29 | 17:48 -01:14 |
| Sled Pull | 06:47 | 21:51 | 05:23 +01:24 | 23:34 -01:43 |
| Running 4 | 05:29 | 28:38 | 05:45 -00:16 | 28:57 -00:19 |
| Burpees Broad Jump | 07:38 | 34:07 | 05:58 +01:40 | 34:42 -00:35 |
| Running 5 | 05:01 | 41:45 | 05:57 -00:56 | 40:40 +01:05 |
| Rowing | 05:03 | 46:46 | 04:58 +00:05 | 46:37 +00:09 |
| Running 6 | 04:58 | 51:49 | 05:48 -00:50 | 51:35 +00:14 |
| Farmers Carry | 01:41 | 56:47 | 02:21 -00:40 | 57:23 -00:36 |
| Running 7 | 05:05 | 58:28 | 05:45 -00:40 | 59:44 -01:16 |
| Sandbag Lunges | 05:07 | 01:03:33 | 05:34 -00:27 | 01:05:29 -01:56 |
| Running 8 | 05:15 | 01:08:40 | 06:32 -01:17 | 01:11:03 -02:23 |
| Wall Balls | 11:48 | 01:13:55 | 07:13 +04:35 | 01:17:35 -03:40 |
| Roxzone | 06:55 | 01:32:30 | 07:42 -00:47 | 01:32:30 |
Hey Ian! First off, congrats on rocking the 2024 Hong Kong Hyrox! With a finish time of 01:32:30, you landed in the top 18% overall and a solid 44% in your age group—pretty impressive! Your total running time was a standout at 40:31, which is a brisk 5:22 faster than average. You've clearly got a runner's engine, but we need to give some extra love to those strength segments. It looks like you started strong; your first run split was a second faster than average, but then things slowed down a bit in the middle. It’s like you were saying, “I’ll leave some gas in the tank” for the last stretch. While that’s the smart move for a marathon, in Hyrox, we want to keep the pedal to the metal! 🏃♂️💨
Your pacing might have been a touch on the slower side in some of the strength segments, so let’s dive into those areas where we can dial up the intensity. You’ve got the speed—now it’s about blending strength and endurance like a perfectly mixed smoothie. 🍹
Holy moly! This one was a tough cookie. We want to bring that time down significantly. Focus on your squat depth and the explosive power in your legs. A good drill is the "Wall Ball to Target" practice. Set a target, and aim for consistency in your throws while maintaining your form. Start with sets of 10-15 reps, focusing on speed and proper mechanics.
This segment can feel like the burpee version of a rollercoaster ride—exhilarating but exhausting! Focus on transitioning smoothly from the burpee into the jump. To improve, try practicing "Burpee Broad Jump Intervals." Set a timer for 30 seconds and do as many as you can, then rest, and repeat for 5 rounds. Aim for a steady rhythm; remember, it’s not a race, it’s a dance! 💃
It seems the sled might have been giving you a run for your money! Work on your grip and leg drive. A great drill is the "Sled Pull with Pause." Pull the sled for 10-15 meters, stop, reset your grip, and pull again. This helps build strength while focusing on form. Consider incorporating resistance bands in your training to simulate that pulling motion.
Time to hit the slopes! The Ski Erg can be tricky, but it’s all about the rhythm. Focus on engaging your core and legs, not just your arms. Try "Tabata Ski Erg" workouts—20 seconds of max effort followed by 10 seconds of rest, repeated for 8 rounds. Trust me, your legs will thank you later! 🦵
Your transition time tells a story! It seems you may have taken a breather longer than the average athlete. To improve here, try "Transition Drills." Practice moving from one exercise to another as quickly as possible, simulating race conditions. Set a timer and see how quickly you can complete a set of exercises, focusing on minimizing downtime. Remember, every second counts!
For your next race, let’s implement some smart pacing strategies. Start strong, but keep an eye on your heart rate in the middle rounds—don’t let it spike too high. It’s like a game of chess; you want to think several moves ahead! Also, consider utilizing a hydration strategy. Staying hydrated can make a world of difference, especially in those strength segments where you might hit a wall. Lastly, visualize your race before it happens. Picture yourself crushing those wall balls and breezing through the sled pull. Mindset is everything!
Ian, you’ve got all the right components to crush this sport. With your strong running profile, let’s build on those strengths while leveling up your weaknesses. Remember, “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” So keep inspiring yourself and those around you. You've got this! And hey, if you need a laugh, just remember: why did the runner bring a ladder to the race? Because they wanted to reach new heights! Keep pushing, and let’s make that next race even better! 💪💥
Always here to help you level up,
The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Warns Aljoscha | 2023 Hamburg | 01:32:27 | |
| Wilson William | 2024 Melbourne | 01:32:36 | |
| Korczyk Jakub | 2024 Katowice | 01:32:17 | |
| Loi Pietro | 2024 Rimini | 01:32:10 | |
| Dominguez Ian | 2022 Dallas | 01:32:53 | |
| Verheijen Remco | 2023 Rotterdam | 01:32:56 | |
| Barry Declan | 2024 Copenhagen | 01:32:52 | |
| Broccardi Alberto | 2023 Milan | 01:32:02 | |
| Jeckstadt Erik | 2021 Stuttgart | 01:32:50 | |
| Pacinella Luigi | 2022 Karlsruhe | 01:32:22 | |
| 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
