Dive into this athlete’s performance at 2023 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 987 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 the 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 you 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 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 his 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 06:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:50 (From 54:54 to 50:04) | 73.0% |
| Farmers Carry | 00:42 (From 03:22 to 02:40) | 10.6% |
| Sandbag Lunges | 00:34 (From 07:03 to 06:29) | 8.6% |
| Sled Pull | 00:22 (From 06:34 to 06:12) | 5.5% |
| Sled Push | 00:09 (From 03:46 to 03:37) | 2.3% |
| Ski Erg | 00:00 (From 04:30 to 04:30) | 0.0% |
| BBJ | 00:00 (From 03:45 to 03:45) | 0.0% |
| Rowing | 00:00 (From 04:57 to 04:57) | 0.0% |
| Wall Balls | 00:00 (From 05:44 to 05:44) | 0.0% |
| Lingad Nelson | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:36 | 00:00 | 05:18 -00:42 | 00:00 +00:00 |
| Ski Erg | 04:30 | 04:36 | 04:44 -00:14 | 05:18 -00:42 |
| Running 2 | 06:05 | 09:06 | 05:46 +00:19 | 10:02 -00:56 |
| Sled Push | 03:46 | 15:11 | 03:38 +00:08 | 15:48 -00:37 |
| Running 3 | 08:30 | 18:57 | 06:25 +02:05 | 19:26 -00:29 |
| Sled Pull | 06:34 | 27:27 | 06:18 +00:16 | 25:51 +01:36 |
| Running 4 | 07:47 | 34:01 | 06:25 +01:22 | 32:09 +01:52 |
| Burpees Broad Jump | 03:45 | 41:48 | 07:11 -03:26 | 38:34 +03:14 |
| Running 5 | 06:56 | 45:33 | 06:41 +00:15 | 45:45 -00:12 |
| Rowing | 04:57 | 52:29 | 05:16 -00:19 | 52:26 +00:03 |
| Running 6 | 07:10 | 57:26 | 06:28 +00:42 | 57:42 -00:16 |
| Farmers Carry | 03:22 | 01:04:36 | 02:39 +00:43 | 01:04:10 +00:26 |
| Running 7 | 06:26 | 01:07:58 | 06:30 -00:04 | 01:06:49 +01:09 |
| Sandbag Lunges | 07:03 | 01:14:24 | 06:39 +00:24 | 01:13:19 +01:05 |
| Running 8 | 07:26 | 01:21:27 | 07:48 -00:22 | 01:19:58 +01:29 |
| Wall Balls | 05:44 | 01:28:53 | 08:45 -03:01 | 01:27:46 +01:07 |
| Roxzone | 11:28 | 01:45:56 | 09:25 +02:03 | 01:45:56 |
Nelson Lingad performed well in the 2023 Hong Kong HYROX race, finishing with an overall rank of 247 out of 482 athletes, placing him in the top 51%. In his age group (35-39), he ranked 61 out of 113 athletes, placing him in the top 53%. His overall time was 01:45:56, with a total running time of 00:54:54, which was 5 minutes and 16 seconds slower than the average.
Analyzing his splits, Nelson performed exceptionally well in the Running 1 segment, finishing 31 seconds faster than the average time. He also excelled in the Ski Erg and Sled Push segments, finishing 11 and 15 seconds faster than the average, respectively. Additionally, he had a strong performance in the Burpees Broad Jump and Rowing segments, finishing 2 minutes and 59 seconds and 16 seconds faster than the average, respectively.
However, there were areas where Nelson struggled and lost time. The segments where he lost the most time were Run Total, Roxzone, Running 3, Running 4, Running 6, Farmers Carry, Sandbag Lunges, Running 2, and Running 5.
To improve his overall performance in future races, Nelson should consider the following strategies:
1. Pacing: Analyzing his splits, Nelson started the race strong with a faster time in the Running 1 segment. However, he struggled in the later running segments. To improve his overall pacing, he should focus on maintaining a consistent pace throughout the race, ensuring he doesn't start too fast and exhaust himself early on. Practicing negative split runs during training can help him develop better pacing strategies.
2. Hybrid Training: Considering Nelson's strengths in certain segments and areas of improvement in others, he should focus on incorporating hybrid training into his routine. This means combining running and strength training exercises to simulate the demands of the HYROX race. Incorporating exercises such as kettlebell swings, burpees, and lunges into his running workouts can help him improve his overall performance in the race.
3. Mental Preparation: HYROX races require mental toughness and resilience. Nelson should focus on mental preparation techniques such as visualization, positive self-talk, and goal-setting to enhance his mental strength during the race. Practicing mental toughness during training sessions by pushing through fatigue and discomfort can also help him develop a strong mindset for race day.
Overall, Nelson Lingad showed great potential in the 2023 Hong Kong HYROX race. By focusing on improving his running endurance, reducing transition time, and incorporating hybrid training, he can enhance his performance in future races. Implementing the suggested training strategies, exercises, and race strategies will help him become a stronger and more well-rounded athlete.
| Similar Athletes | |||
|---|---|---|---|
| Robinson Mark | 2023 Birmingham | 01:45:49 | |
| Fortin Simon | 2024 Toronto | 01:45:45 | |
| Hughes Robin | 2024 London | 01:45:38 | |
| Kulling Ulf | 2021 Berlin | 01:46:00 | |
| Kewley Darren | 2024 Glasgow | 01:45:34 | |
| Kentepozidis Timothy | 2023 Melbourne | 01:46:12 | |
| Kinsella Sean | 2023 London | 01:45:32 | |
| Drumright Nick | 2021 Dallas | 01:46:23 | |
| Wissocq Louis | 2024 Marseille | 01:45:56 | |
| Oliver Wesley | 2021 London | 01:45:57 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Lingad Nelson
