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 Wong Eric'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 Wong Eric'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 Wong Eric'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 Wong Eric'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
07:37.
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:
Hey Eric! First off, let's give a huge shoutout for crushing the 2024 Hong Kong HYROX! Finishing 590th out of 2712 athletes is no joke—you're in the top 21% overall! 🎉 You've got a solid running profile, clocking in a total running time of 43:15, which is 4:07 faster than average. This shows that you've got those legs of a gazelle, but we need to work on your strength segments to keep you from getting tripped up in the arena of Hyrox. Your pacing, especially on the first run, was a bit conservative—probably saving some energy for the strength segments—but it looks like you might've left some speed on the table. Your best running lap was an impressive 5:01, but let's channel that energy better throughout the race!
Segments to Improve:
Now, let’s dive into the nitty-gritty! Here are the segments that need a bit of TLC:
Wall Balls: 11:18 (96th Percentile Rank)
Burpees Broad Jump: 7:16 (81st Percentile Rank)
Sled Pull: 6:12 (74th Percentile Rank)
Sled Push: 4:09 (83rd Percentile Rank)
Farmers Carry: 3:11 (93rd Percentile Rank)
These segments show the most room for growth, so let’s get to work!
Wall Balls: To tackle the wall balls, focus on your squat depth and explosive hip extension. Try doing 3 sets of 12-15 reps with a lighter ball to build form, then gradually increase the weight. Incorporate pyramid sets (increasing and decreasing the reps) to simulate race fatigue. Don’t forget to catch the ball with soft elbows—you're throwing a wall ball, not a grenade!
Burpees Broad Jump: These are a killer combo! Focus on keeping your core tight during the jump to maintain stability. Try doing EMOM (Every Minute On the Minute) for 10 minutes with 5 burpees followed by a broad jump. Aim for a smooth transition by practicing the flow—less time flopping around, more time flying forward! 🚀
Sled Pull: For sled pulls, work on your grip and lower body engagement. Include heavy sled pulls in your routine, aiming for 4 sets of 20-30 meters. Can’t find a sled? Use a resistance band tied to a sturdy object for similar resistance! Plus, you can always pretend you’re pulling your future self to victory! 😂
Sled Push: Similar to the sled pull, but focus on pushing through your heels. Incorporate sled push intervals (30 seconds push, 1 minute rest) for 5 rounds. This mimics race fatigue and teaches your body to push even when it wants to quit. We want you to feel like a beast, not a wheezy kitten!
Farmers Carry: For those farmers carries, try to keep your shoulders back and core tight. Incorporate progressive overload by gradually increasing the weight you carry. Aim for 4 sets of 40 meters. Think of it as carrying the hopes and dreams of all your fellow athletes! And remember, no one wants to drop their groceries, so don’t drop that weight! 💪
Race Strategies:
Implementing some smart strategies during the race can give you that extra edge:
Pacing: Start your runs at a steady pace, slightly slower than your best lap time, then gradually pick it up in the latter running sections. Think of it like a marathon: save some energy for the finish line—no one likes to sprint when they're already out of breath!
Transitions: Work on reducing your transition times in the roxzone. You spent 6:51 here, which is 1:19 faster than average, but there’s still room for improvement. Practice quick changes between exercises in training to simulate race conditions. Time is money, and in Hyrox, it’s also sweat equity!
Strength Endurance: Focus on circuit training that mimics race conditions. For instance, create a workout that combines running with strength exercises and try to maintain your heart rate throughout. This will help you build the endurance needed to tackle those tough segments without losing speed on the runs.
Conclusion:
Eric, you have the heart of a champion and the running chops to back it up! Now it’s about building that strength to match. Remember, “You don’t get what you wish for; you get what you work for.” 🏆 So let’s hit those workouts hard, keep your spirit high, and maybe throw in a few laughs—you know, to lighten the load. After all, no one said we can't have a little fun while we grind! Keep pushing your limits, and you'll be turning those weaknesses into strengths in no time. I’m here to coach you every step of the way!