Li Hon Ming Hyrox Result

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 1000 similar athletes.

Performance Highlights

HKG HKG Flag Men 30-34 #122011 01:29:54 45th in AG | Top 46.4% 129th | Top 37.8%
-01:52
42:35
Run Total
-00:14
05:19
Avg. Lap
-00:54
03:51
Best Lap
+02:48
40:51
Workout Total
+00:21
05:06
Avg. Workout
-00:54
06:31
Roxzone

Race Summary

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 Li Hon Ming'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 Li Hon Ming'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 Li Hon Ming'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 Li Hon Ming'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 06:21. Check the detail of the improvement plan below.

03:39 Potential Improvement 57.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:39 10:15 to 06:36 57.5%
Sled Push 01:11 04:07 to 02:56 18.6%
Farmers Carry 00:40 02:51 to 02:11 10.5%
Sandbag Lunges 00:26 05:39 to 05:13 6.8%
Ski Erg 00:25 04:54 to 04:29 6.6%
Sled Pull 00:00 04:09 to 04:09 0.0%
Burpees Broad Jump 00:00 04:08 to 04:08 0.0%
Rowing 00:00 04:48 to 04:48 0.0%
Run Total 00:00 42:35 to 42:35 0.0%

Splits Time

Li Hon Ming Perfect Race
Splits Total Average Total
Running 1 03:51 00:00 04:47 -00:56 00:00 +00:00
Ski Erg 04:54 03:51 04:31 +00:23 04:47 -00:56
Running 2 04:53 08:45 05:08 -00:15 09:18 -00:33
Sled Push 04:07 13:38 03:03 +01:04 14:26 -00:48
Running 3 05:49 17:45 05:37 +00:12 17:29 +00:16
Sled Pull 04:09 23:34 05:13 -01:04 23:06 +00:28
Running 4 05:35 27:43 05:36 -00:01 28:19 -00:36
Burpees Broad Jump 04:08 33:18 05:43 -01:35 33:55 -00:37
Running 5 05:26 37:26 05:47 -00:21 39:38 -02:12
Rowing 04:48 42:52 04:54 -00:06 45:25 -02:33
Running 6 05:28 47:40 05:37 -00:09 50:19 -02:39
Farmers Carry 02:51 53:08 02:17 +00:34 55:56 -02:48
Running 7 05:41 55:59 05:36 +00:05 58:13 -02:14
Sandbag Lunges 05:39 01:01:40 05:27 +00:12 01:03:49 -02:09
Running 8 05:56 01:07:19 06:18 -00:22 01:09:16 -01:57
Wall Balls 10:15 01:13:15 06:55 +03:20 01:15:34 -02:19
Roxzone 06:31 01:29:54 07:25 -00:54 01:29:54
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Hon Ming Li had a strong performance in the Hyrox race in Hong Kong, finishing with an overall rank of 129 out of 482 athletes in the top 26%. In his age group (30-34), he ranked 45th out of 129 athletes, putting him in the top 34%. His overall time was 01:29:54, with a total running time of 00:42:35, which was 25 seconds faster than the average.

Hon Ming Li's best running lap was 00:03:51, which was 46 seconds faster than the average. This indicates that he has good running speed and potential for improvement in this area.

Segments to Improve


Based on the splits analysis, the segments where Hon Ming Li lost the most time were Wall Balls, Sled Push, Farmers Carry, Ski Erg, and Sandbag Lunges. These segments should be the focus of his training to improve his performance.

1. Wall Balls:
Hon Ming Li took 00:10:15 to complete this segment, which was 03:22 slower than the average. To improve his performance in Wall Balls, he should focus on developing strength and endurance in his legs and upper body. Specific exercises to include in his training routine are squat jumps, medicine ball thrusters, and wall ball tosses. He should also work on improving his form and technique to maximize efficiency during the exercise.

2. Sled Push:
Hon Ming Li took 00:04:07 to complete this segment, which was 00:44 slower than the average. To improve his performance in the Sled Push, he should focus on developing explosive power and leg strength. Exercises such as sled pushes, sled sprints, and weighted squats can help improve his power and strength in the legs. He should also work on maintaining a low and stable body position while pushing the sled to optimize his efficiency.

3. Farmers Carry:
Hon Ming Li took 00:02:51 to complete this segment, which was 00:30 slower than the average. To improve his performance in the Farmers Carry, he should focus on developing grip strength and core stability. Exercises such as farmer's walks, plate pinches, and hanging leg raises can help improve his grip strength and core stability. He should also work on maintaining a tall and upright posture while carrying the weights to minimize energy expenditure.

4. Ski Erg:
Hon Ming Li took 00:04:54 to complete this segment, which was 00:26 slower than the average. To improve his performance on the Ski Erg, he should focus on developing cardiovascular endurance and upper body strength. Exercises such as rowing, cycling, and upper body circuit training can help improve his cardiovascular endurance and upper body strength. He should also work on maintaining a smooth and efficient technique on the Ski Erg to optimize his performance.

5. Sandbag Lunges:
Hon Ming Li took 00:05:39 to complete this segment, which was 00:16 slower than the average. To improve his performance in Sandbag Lunges, he should focus on developing leg strength and stability. Exercises such as walking lunges, Bulgarian split squats, and single-leg deadlifts can help improve his leg strength and stability. He should also work on maintaining a controlled and balanced movement during the lunges to maximize efficiency.

Strategies


During the race, Hon Ming Li should implement the following strategies to improve his performance:

1. Pacing:
Based on his overall performance, it seems that Hon Ming Li has a better profile as a runner rather than a strength athlete. To optimize his performance, he should focus on maintaining a consistent and sustainable pace throughout the race. It is important for him to avoid starting too fast and burning out early in the race. Conserving energy and maintaining a steady pace will help him perform better overall.

2. Transitions:
Hon Ming Li performed well in the Roxzone, completing it in 00:06:31, which was 00:41 faster than the average. This indicates that he had efficient transitions between the exercise zones. To further improve his race performance, he should continue to work on improving his overall fitness and reducing transition times. This can be achieved through specific training routines that focus on cardiovascular endurance and agility.

In conclusion, Hon Ming Li had a strong performance in the Hyrox race in Hong Kong. His overall rank and running times were commendable. To improve his performance further, he should focus on specific segments where he lost time, such as Wall Balls, Sled Push, Farmers Carry, Ski Erg, and Sandbag Lunges. By implementing the suggested training strategies and techniques, he can enhance his strength, endurance, and overall performance in these areas. Additionally, maintaining a consistent pace and efficient transitions will contribute to his success in future races.

Similar Athletes
Ward Michael 2024 London 01:29:40
Thompson Christopher 2021 Chicago 01:30:04
Herrmann Rigo 2023 München 01:30:11
Lambert Alex 2022 Chicago 01:30:01
Broughton Matthew 2023 Glasgow 01:29:38
Pugh Darrell 2023 London 01:29:47
Gilmore Michael 2024 Gdansk 01:30:16
Karlsson Andreas 2024 Stockholm 01:29:30
Machraoui Yoram 2024 Marseille 01:29:48
Aston Simon 2023 London 01:29:30

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