Dive into this athlete’s performance at 2024 Sydney 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 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 04:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:10 (From 48:40 to 46:30) | 45.3% |
| Sandbag Lunges | 00:45 (From 06:31 to 05:46) | 15.7% |
| Sled Push | 00:35 (From 03:49 to 03:14) | 12.2% |
| Ski Erg | 00:25 (From 05:02 to 04:37) | 8.7% |
| Farmers Carry | 00:22 (From 02:45 to 02:23) | 7.7% |
| BBJ | 00:21 (From 06:31 to 06:10) | 7.3% |
| Rowing | 00:09 (From 05:10 to 05:01) | 3.1% |
| Sled Pull | 00:00 (From 05:09 to 05:09) | 0.0% |
| Wall Balls | 00:00 (From 06:41 to 06:41) | 0.0% |
| Lai Donald | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:13 | 00:00 | 05:00 -00:47 | 00:00 +00:00 |
| Ski Erg | 05:02 | 04:13 | 04:38 +00:24 | 05:00 -00:47 |
| Running 2 | 05:35 | 09:15 | 05:26 +00:09 | 09:38 -00:23 |
| Sled Push | 03:49 | 14:50 | 03:18 +00:31 | 15:04 -00:14 |
| Running 3 | 05:46 | 18:39 | 05:58 -00:12 | 18:22 +00:17 |
| Sled Pull | 05:09 | 24:25 | 05:41 -00:32 | 24:20 +00:05 |
| Running 4 | 06:13 | 29:34 | 05:57 +00:16 | 30:01 -00:27 |
| Burpees Broad Jump | 06:31 | 35:47 | 06:25 +00:06 | 35:58 -00:11 |
| Running 5 | 06:12 | 42:18 | 06:12 +00:00 | 42:23 -00:05 |
| Rowing | 05:10 | 48:30 | 05:05 +00:05 | 48:35 -00:05 |
| Running 6 | 06:28 | 53:40 | 06:01 +00:27 | 53:40 +00:00 |
| Farmers Carry | 02:45 | 01:00:08 | 02:26 +00:19 | 59:41 +00:27 |
| Running 7 | 06:55 | 01:02:53 | 06:01 +00:54 | 01:02:07 +00:46 |
| Sandbag Lunges | 06:31 | 01:09:48 | 05:59 +00:32 | 01:08:08 +01:40 |
| Running 8 | 07:21 | 01:16:19 | 06:59 +00:22 | 01:14:07 +02:12 |
| Wall Balls | 06:41 | 01:23:40 | 07:49 -01:08 | 01:21:06 +02:34 |
| Roxzone | 06:59 | 01:37:12 | 08:17 -01:18 | 01:37:12 |
Donald Lai completed the 2024 Sydney HYROX race with an overall time of 01:37:12, ranking in the top 54% of all athletes and top 55% in his age group. His total running time was 42 seconds slower than the average, suggesting a need for improvement in running efficiency. However, he showed strength in transitions, particularly in the Roxzone, where he was significantly faster than average. Donald's initial running segment was notably fast, indicating a potential pacing issue as he slowed down in subsequent runs. His performance suggests a hybrid profile, with a slight leaning towards strength-based exercises due to his steady performance in the Wall Balls and Sled Pull.
| Similar Athletes | |||
|---|---|---|---|
| Houlden Joshua | 2024 Sports Direct HYROX London | 01:37:24 | |
| Liao Yi Hsin | 2024 Taipei | 01:37:39 | |
| Sinz Julian | 2023 Frankfurt | 01:37:41 | |
| Hensley Christopher | 2021 Dallas | 01:37:18 | |
| Claessen Martijn | 2022 Essen | 01:37:23 | |
| Lomas Rob | 2024 Bilbao | 01:37:20 | |
| Mckenna Patrick | 2024 Glasgow | 01:37:20 | |
| Diallo Naby | 2024 Madrid | 01:36:46 | |
| Sadigh Kevan | 2024 Fort Lauderdale | 01:37:24 | |
| Petkovits Michael | 2023 Wien | 01:37:39 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Melbourne Lai Donald | 01:38:32 | |
| 2024 Incheon Lai Donald, Lee Timothy | 01:18:45 | |
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Lai Donald
