Dive into this athlete’s performance at 2024 Melbourne 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 992 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 Cheung Heidi'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 Cheung Heidi 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 Cheung Heidi’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 Cheung Heidi'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 08:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 06:55 | 13:01 to 06:06 | 78.0% |
| Sandbag Lunges | 01:20 | 06:31 to 05:11 | 15.0% |
| Farmers Carry | 00:27 | 02:47 to 02:20 | 5.1% |
| Rowing | 00:10 | 05:41 to 05:31 | 1.9% |
| Ski Erg | 00:00 | 05:07 to 05:07 | 0.0% |
| Sled Push | 00:00 | 02:05 to 02:05 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:19 to 06:19 | 0.0% |
| Wall Balls | 00:00 | 04:10 to 04:10 | 0.0% |
| Run Total | 00:00 | 46:39 to 46:39 | 0.0% |
| Cheung Heidi | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:11 | 00:00 | 05:29 -00:18 | 00:00 +00:00 |
| Ski Erg | 05:07 | 05:11 | 05:17 -00:10 | 05:29 -00:18 |
| Running 2 | 07:53 | 10:18 | 05:52 +02:01 | 10:46 -00:28 |
| Sled Push | 02:05 | 18:11 | 02:58 -00:53 | 16:38 +01:33 |
| Running 3 | 05:29 | 20:16 | 06:14 -00:45 | 19:36 +00:40 |
| Sled Pull | 13:01 | 25:45 | 06:19 +06:42 | 25:50 -00:05 |
| Running 4 | 05:14 | 38:46 | 06:12 -00:58 | 32:09 +06:37 |
| Burpees Broad Jump | 06:19 | 44:00 | 07:04 -00:45 | 38:21 +05:39 |
| Running 5 | 05:43 | 50:19 | 06:25 -00:42 | 45:25 +04:54 |
| Rowing | 05:41 | 56:02 | 05:36 +00:05 | 51:50 +04:12 |
| Running 6 | 05:44 | 01:01:43 | 06:17 -00:33 | 57:26 +04:17 |
| Farmers Carry | 02:47 | 01:07:27 | 02:26 +00:21 | 01:03:43 +03:44 |
| Running 7 | 05:34 | 01:10:14 | 06:16 -00:42 | 01:06:09 +04:05 |
| Sandbag Lunges | 06:31 | 01:15:48 | 05:22 +01:09 | 01:12:25 +03:23 |
| Running 8 | 05:54 | 01:22:19 | 06:53 -00:59 | 01:17:47 +04:32 |
| Wall Balls | 04:10 | 01:28:13 | 05:47 -01:37 | 01:24:40 +03:33 |
| Roxzone | 06:00 | 01:38:16 | 07:49 -01:49 | 01:38:16 |
Heidi Cheung delivered a commendable performance in the 2024 Melbourne HYROX race, finishing in the top 25% of all participants and the top 32% in her age group. Her overall time of 01:38:16 showcases significant strengths, particularly in running segments, as evidenced by her total running time of 00:46:39, which is 03:39 faster than the average. This indicates a strong runner profile, suggesting Heidi excels in speed and endurance. However, some strength-based exercises, such as the Sled Pull and Sandbag Lunges, were more challenging. Her pacing strategy was mostly balanced, with a strong start and consistently fast running segments, suggesting she maintained a good rhythm throughout the race.
This segment was significantly slower, taking 06:37 longer than average. To improve, focus on building upper body and grip strength. Incorporate exercises like deadlifts, bent-over rows, and farmer's carries with heavier weights to simulate the sled pull's demands. Additionally, practice the sled pull specifically, focusing on maintaining a steady pace and correct form to optimize energy use.
Heidi was 01:09 slower than average. To enhance performance here, work on leg strength and endurance. Incorporate exercises such as weighted lunges, Bulgarian split squats, and step-ups into the routine. These exercises will improve muscle endurance and stability, crucial for maintaining form during the sandbag lunges.
This segment was 00:18 slower than average. To improve, focus on increasing grip strength and core stability. Regularly practice farmers carries with progressively heavier weights. Ensure to maintain an upright posture and engage the core throughout the carry to enhance efficiency.
While Heidi's Roxzone time was impressive, continuous focus on smooth and efficient transitions can help conserve energy for subsequent segments. Practice quick transitions between different exercises in training to minimize downtime.
Given Heidi's strong running ability, shifting some focus to strength training can create a more balanced profile. Include compound lifts and mobility work in the training routine to prevent muscle imbalances and enhance overall race performance.
Incorporate compromised running drills, which involve running after performing strength exercises, to simulate race conditions. This will help adapt to the fatigue experienced during transitions, especially after challenging segments like the Sled Pull and Sandbag Lunges.
| Similar Athletes | |||
|---|---|---|---|
| Felipe Agudo Nerea | 2021 Madrid | 01:38:21 | |
| Van Wijk Els | 2023 Rotterdam | 01:38:13 | |
| Górecka Klaudia | 2024 Gdansk | 01:38:01 | |
| Clines Joanna | 2020 Chicago | 01:38:37 | |
| Hofer Lisa | 2023 Anaheim | 01:38:27 | |
| Ho Alva | 2023 Hong Kong | 01:38:26 | |
| Kong April | 2024 Singapore National Stadium | 01:38:23 | |
| Hansen Sandra | 2024 Copenhagen | 01:38:10 | |
| Giering Bianca | 2019 Hannover | 01:38:15 | |
| Hübschmann Julie | 2022 Frankfurt | 01:37:56 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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