Wong Grace Hyrox Result

Dive into this athlete’s performance at 2022 London 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

GBR GBR Flag Women 50-54 #151023 01:35:10 4th in AG | Top 28.6% 208th | Top 56.2%
+04:15
52:42
Run Total
-00:04
05:58
Avg. Lap
-00:18
05:00
Best Lap
+00:48
39:59
Workout Total
+00:06
04:59
Avg. Workout
-00:03
07:33
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 Women

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 Women

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 Women

Pacing Quality

This section showcases the entire Wong Grace'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 Wong Grace'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 Women

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 Wong Grace'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 Women

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 Wong Grace'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 08:59. Check the detail of the improvement plan below.

05:03 Potential Improvement 56.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 05:03 52:42 to 47:39 56.2%
Sandbag Lunges 01:58 06:58 to 05:00 21.9%
Sled Pull 01:06 06:58 to 05:52 12.2%
Sled Push 00:44 03:31 to 02:47 8.2%
Rowing 00:08 05:35 to 05:27 1.5%
Ski Erg 00:00 05:02 to 05:02 0.0%
Burpees Broad Jump 00:00 05:49 to 05:49 0.0%
Farmers Carry 00:00 02:13 to 02:13 0.0%
Wall Balls 00:00 03:53 to 03:53 0.0%

Splits Time

Wong Grace Perfect Race
Splits Total Average Total
Running 1 05:00 00:00 05:18 -00:18 00:00 +00:00
Ski Erg 05:02 05:00 05:12 -00:10 05:18 -00:18
Running 2 05:05 10:02 05:47 -00:42 10:30 -00:28
Sled Push 03:31 15:07 02:50 +00:41 16:17 -01:10
Running 3 08:01 18:38 06:06 +01:55 19:07 -00:29
Sled Pull 06:58 26:39 06:07 +00:51 25:13 +01:26
Running 4 05:32 33:37 06:05 -00:33 31:20 +02:17
Burpees Broad Jump 05:49 39:09 06:38 -00:49 37:25 +01:44
Running 5 05:47 44:58 06:15 -00:28 44:03 +00:55
Rowing 05:35 50:45 05:29 +00:06 50:18 +00:27
Running 6 05:41 56:20 06:07 -00:26 55:47 +00:33
Farmers Carry 02:13 01:02:01 02:23 -00:10 01:01:54 +00:07
Running 7 05:56 01:04:14 06:06 -00:10 01:04:17 -00:03
Sandbag Lunges 06:58 01:10:10 05:07 +01:51 01:10:23 -00:13
Running 8 06:45 01:17:08 06:39 +00:06 01:15:30 +01:38
Wall Balls 03:53 01:23:53 05:25 -01:32 01:22:09 +01:44
Roxzone 07:33 01:35:10 07:36 -00:03 01:35:10
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Grace Wong had a strong performance in the 2022 London Hyrox race. She finished with an overall rank of 208, which places her in the top 18% of all 1125 athletes. In her age group (50-54), she achieved a rank of 4, placing her in the top 8% of the 48 athletes in her category. Grace's overall time was 01:35:10, with a total running time of 00:52:42, which was 05:08 slower than the average for her finish time. Her best running lap was completed in 00:05:00.

Segments to Improve


Based on the splits analysis, there are a few segments where Grace lost significant time compared to the average. These segments include Running 3, Sandbag Lunges, Sled Pull, and Sled Push. Improving performance in these areas will help Grace to further enhance her overall race performance.

1. Running 3:
Grace's time of 00:08:01 for this segment was 01:52 slower than the average. To improve her running performance, Grace should focus on increasing her endurance and speed. Interval training, such as high-intensity interval training (HIIT) and tempo runs, can help improve her running speed and endurance. Incorporating hill sprints and incline treadmill running can also help build leg strength and improve running performance.

2. Sandbag Lunges:
Grace's time of 00:06:58 for this segment was 01:49 slower than the average. To improve her performance in sandbag lunges, Grace should focus on strengthening her lower body, particularly her quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and step-ups with weights can help improve her strength and endurance in this movement. Incorporating plyometric exercises, such as jump lunges and split squats, can also help improve explosive power and stability during the lunges.

3. Sled Pull:
Grace's time of 00:06:58 for this segment was 00:34 slower than the average. To improve her sled pull performance, Grace should focus on strengthening her upper body, particularly her back, shoulders, and biceps. Exercises such as rows, pull-ups, and lat pulldowns can help improve her pulling strength. Additionally, incorporating exercises that target the muscles used during the sled pull, such as bent-over rows and bicep curls, can help improve her performance in this segment.

4. Sled Push:
Grace's time of 00:03:31 for this segment was 00:19 slower than the average. To improve her sled push performance, Grace should focus on building lower body strength and power. Exercises such as squats, deadlifts, and leg presses can help improve her lower body strength. Additionally, incorporating explosive exercises such as box jumps and sled pushes can help improve her power and speed in the sled push.

Strategies


To improve overall race performance, Grace should consider the following strategies:

1. Pacing:
Grace should analyze her pacing strategy during the race. If she found herself starting strong but fading towards the end, she may need to adjust her pacing to maintain a more consistent effort throughout the race. This can help prevent fatigue and improve overall performance.

2. Transition Efficiency:
Grace should work on improving her transition time in the Roxzone. Reducing the time spent in the transition zones can significantly improve overall race time. Incorporating specific transition drills and practicing quick and efficient equipment changes can help minimize transition time.

3. Strength and Conditioning:
Since Grace's total running time was slower than average, she should focus on improving her overall fitness and running performance. Incorporating strength and conditioning exercises that target the muscles used during running, such as lunges, squats, and core exercises, can help improve her running speed and endurance.

4. Mental Preparation:
Hyrox races require mental toughness and the ability to push through fatigue. Grace should focus on mental preparation techniques, such as visualization and positive self-talk, to help her stay motivated and focused during the race.

By implementing these strategies and focusing on improving the identified areas of weakness, Grace can continue to enhance her performance in future Hyrox races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Beck Monique 2024 Köln 01:35:23
Mcparland Bree 2023 Dublin 01:34:55
Qadan Esma 2021 Dallas 01:34:59
Marshall Sydney 2023 Sydney 01:35:35
Schiefer Renee 2023 Chicago 01:34:49
Robles Moreno Samanda 2022 Madrid 01:35:16
Krusenberg Eva 2024 Köln 01:35:34
Tracey Alex 2024 Paris 01:34:44
Wang Ashley 2024 Sports Direct HYROX London 01:35:16
Edmondson Zoe 2024 Birmingham 01:35:18

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 London 01:32:35

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