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 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.
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.
This section showcases the entire Ngan Man Ching'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 Ngan Man Ching's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Ngan Man Ching'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.
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 Ngan Man Ching'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 04:59. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:39 | 50:23 to 47:44 | 53.2% |
| Sandbag Lunges | 01:16 | 07:16 to 06:00 | 25.4% |
| Ski Erg | 00:29 | 05:09 to 04:40 | 9.7% |
| Wall Balls | 00:28 | 08:13 to 07:45 | 9.4% |
| Sled Pull | 00:07 | 05:51 to 05:44 | 2.3% |
| Sled Push | 00:00 | 03:08 to 03:08 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:04 to 05:04 | 0.0% |
| Rowing | 00:00 | 04:52 to 04:52 | 0.0% |
| Farmers Carry | 00:00 | 02:23 to 02:23 | 0.0% |
| Ngan Man Ching | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:56 | 00:00 | 05:05 -00:09 | 00:00 +00:00 |
| Ski Erg | 05:09 | 04:56 | 04:39 +00:30 | 05:05 -00:09 |
| Running 2 | 05:35 | 10:05 | 05:35 +00:00 | 09:44 +00:21 |
| Sled Push | 03:08 | 15:40 | 03:26 -00:18 | 15:19 +00:21 |
| Running 3 | 06:27 | 18:48 | 06:07 +00:20 | 18:45 +00:03 |
| Sled Pull | 05:51 | 25:15 | 05:52 -00:01 | 24:52 +00:23 |
| Running 4 | 06:31 | 31:06 | 06:05 +00:26 | 30:44 +00:22 |
| Burpees Broad Jump | 05:04 | 37:37 | 06:35 -01:31 | 36:49 +00:48 |
| Running 5 | 06:26 | 42:41 | 06:21 +00:05 | 43:24 -00:43 |
| Rowing | 04:52 | 49:07 | 05:08 -00:16 | 49:45 -00:38 |
| Running 6 | 06:13 | 53:59 | 06:09 +00:04 | 54:53 -00:54 |
| Farmers Carry | 02:23 | 01:00:12 | 02:31 -00:08 | 01:01:02 -00:50 |
| Running 7 | 06:42 | 01:02:35 | 06:08 +00:34 | 01:03:33 -00:58 |
| Sandbag Lunges | 07:16 | 01:09:17 | 06:12 +01:04 | 01:09:41 -00:24 |
| Running 8 | 07:39 | 01:16:33 | 07:09 +00:30 | 01:15:53 +00:40 |
| Wall Balls | 08:13 | 01:24:12 | 08:02 +00:11 | 01:23:02 +01:10 |
| Roxzone | 07:26 | 01:39:43 | 08:39 -01:13 | 01:39:43 |
Hey Man Ching Ngan! First off, massive props for hitting up the 2024 Hong Kong Hyrox event with a time of 01:39:43. You crushed it in the top 23% of all athletes—650 out of 2712 is no small feat! 🎉 We see you working hard out there!
Looking at your splits, you came out of the gates strong with your first running segment, clocking in at 00:04:56, which was 6 seconds faster than average. But remember, just because you can sprint doesn’t mean you should sprint the whole way. It looks like your pacing strategy might've been a bit aggressive, especially since your overall running time ended up being 01:40 slower than average. This suggests that while you've got the speed, a bit more focus on endurance and maintaining a steady pace could really help you out. Your performance indicates a more hybrid profile, but there’s definitely some room to sharpen both your running endurance and strength elements. 💪
Looking at the segments where you stumbled a bit, the Ski Erg is one of those sneaky beasts that can really eat into your time if you're not dialed in. To improve here, try incorporating some interval training on the Ski Erg. Aim for 30 seconds of max effort followed by 30 seconds of light effort, repeating for 10 rounds. This will help you build power and endurance on the machine.
Next up are the Sandbag Lunges. A minute and four seconds slower than average is a sign that your legs might be feeling the burn, but we've got some drills to turn that around. Focus on weighted lunges and step-ups with a sandbag to build strength and stability. Start with a lighter weight to ensure your form stays solid, and work towards increasing the load as you feel more comfortable. You should also consider practicing lunges with a pause at the bottom position to build strength in that range.
Now for Wall Balls—ah, the love-hate relationship we all have with them! To improve your technique, focus on your squat depth and the explosive movement upwards. Try doing 10-15 reps of Wall Balls every minute on the minute (EMOM) for 10-15 minutes. This will enhance your rhythm and endurance. Bonus points if you can get a buddy to throw in some friendly competition. Nothing like a little trash talk to ramp up the intensity! 😄
Finally, your Sled Pull time shows you could use some improvement in grip strength and core stability. Incorporate farmer's carries and direct sled pulls into your training. Go heavy, and don't forget to focus on your posture throughout the movement; think of it as moving with purpose and poise!
Now that we’ve dissected your race, let's set you up for success in future events. Firstly, pacing is key. Consider starting out a little more conservatively in the running segments, finding a rhythm that feels sustainable rather than explosive. You want to finish strong, not just survive the first half!
During transitions, aim to streamline your movements. Practicing quick transitions in training can really shave off those seconds you spent resting. Think of your Roxzone time as an opportunity to grab a snack (or some water), but don’t let it turn into a coffee break! Quick in and out is the name of the game. 🏃♂️💨
Man Ching, you've got the heart and determination to keep improving! Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep hitting those training sessions, focus on those areas for improvement, and you’ll see progress in no time. Just think of yourself as a fine wine—getting better with age (and training!). 🍷
Stay strong, stay focused, and keep pushing those limits. The next race is just another opportunity to showcase your hard work. You've got this, champ! This is Rox-Coach, signing off. Let’s go get that podium next time! 💥
| Similar Athletes | |||
|---|---|---|---|
| Bernstein Jonas | 2024 Stockholm | 01:39:35 | |
| Sgaramella Vincenzo | 2023 Milan | 01:40:01 | |
| Wolff Christian | 2023 Frankfurt | 01:39:40 | |
| Francis Ricardo | 2024 Vienna - European Championship | 01:39:25 | |
| Hastings Jeremy | 2020 Dallas | 01:39:17 | |
| Van Der Schilden Eduard | 2024 Amsterdam | 01:39:54 | |
| Donnelly Barry | 2024 Dublin | 01:39:13 | |
| Brotherton Tyler | 2023 Los Angeles | 01:39:33 | |
| Loh Jj | 2024 Singapore National Stadium | 01:39:28 | |
| Hohm Oliver | 2019 Leipzig | 01:40:05 | |
| 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
