饒 皓昀
Hyrox Result
Dive into this athlete’s performance at 2024 Taipei 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
255 similar athletes.
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 255 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 255 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire 饒 皓昀'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 饒 皓昀'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 255 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 饒 皓昀'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 饒 皓昀'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
16:55.
Check the detail of the improvement plan below.
15:12
Potential Improvement
89.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
皓昀 饒 exhibited a balanced competency in both strength and endurance disciplines, showcasing notable prowess in strength exercises. With an overall rank in the top 59% of athletes and within the top 63% of his age group, his performance was commendable. The total running time was significantly slower than the average, indicating a stronger inclination towards strength exercises, as evidenced by impressive performances in the Burpees Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. This suggests a hybrid athlete profile with a lean towards strength. However, his pacing strategy needs refinement as the splits indicate a possible fast start with diminishing pace, particularly highlighted in the later running segments.
Segments to Improve:
- Run Total: The total running time was substantially slower than average, highlighting a critical area for improvement. To enhance running endurance and speed, interval training sessions should be incorporated twice a week. These sessions should focus on varying distances, aiming to improve VO2 max and lactate threshold. Workouts such as 400m repeats at a faster pace than race pace, with equal rest periods, will be beneficial. Additionally, incorporating hill sprints and long, slow distance runs will improve overall running efficiency and endurance.
- Sled Pull: This segment was significantly slower than desired. Focused strength training on posterior chain muscles including hamstrings, glutes, and lower back will boost performance. Exercises such as deadlifts, kettlebell swings, and pull-throughs can enhance strength in these areas. Also, practicing the sled pull with varying weights and distances can help adapt the body to the specific demands of this event.
- Ski Erg: Although not the weakest segment, there's room for improvement. Technique refinement on the Ski Erg is essential, focusing on maximizing power output through proper form. High-intensity interval training (HIIT) on the Ski Erg can improve cardiovascular fitness and muscular endurance. Sessions should include intervals of 30 seconds of intense work followed by 30 seconds of rest, gradually increasing the work interval duration.
- Wall Balls: Despite being faster than average, further improvement can yield better overall performance. Incorporating explosive power exercises such as thrusters, squat jumps, and medicine ball slams can enhance the ability to perform wall balls more efficiently. Practicing wall balls with a focus on form, aiming for consistent height and catching technique, will also be beneficial.
Race Strategies:
- Pacing: An effective pacing strategy is crucial. Starting at a sustainable pace and gradually increasing intensity can prevent early fatigue. Monitoring heart rate can be a useful tool to ensure pacing aligns with planned intensity levels, especially in the initial running segments.
- Transitions (Roxzone): Although the Roxzone time was faster than average, continuous improvement in transition times can contribute significantly to overall performance. Practicing quick transitions between exercises, including setting up equipment beforehand and rehearsing the switch, can shave off valuable seconds.
- Strength and Endurance Balance: Given the hybrid profile, maintaining a balance between strength and running training is essential. Tailoring the training regimen to include three days of strength training focusing on compound movements and two days of running with varied workouts can create a well-rounded athlete.
- Nutrition and Recovery: Implementing a nutrition plan that supports endurance and strength training, coupled with adequate rest and recovery practices, including stretching, foam rolling, and possibly incorporating yoga or pilates for flexibility, will support overall performance and health.
By addressing these specific areas for improvement and implementing strategic training adjustments, 皓昀 饒 can significantly enhance his performance in future Hyrox races. Continuous monitoring of progress, along with adjustments to training and race strategies, will be key to achieving success.
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