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.
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.
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.
This section showcases the entire Chan Murphy'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 Chan Murphy's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Chan Murphy'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.
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 Chan Murphy'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 05:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:28 | 51:28 to 47:00 | 82.2% |
| Farmers Carry | 00:45 | 03:11 to 02:26 | 13.8% |
| Rowing | 00:07 | 05:10 to 05:03 | 2.1% |
| Ski Erg | 00:06 | 04:44 to 04:38 | 1.8% |
| Sled Push | 00:00 | 02:30 to 02:30 | 0.0% |
| Sled Pull | 00:00 | 05:33 to 05:33 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:46 to 04:46 | 0.0% |
| Sandbag Lunges | 00:00 | 05:00 to 05:00 | 0.0% |
| Wall Balls | 00:00 | 06:57 to 06:57 | 0.0% |
| Chan Murphy | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:18 | 00:00 | 05:03 -00:45 | 00:00 +00:00 |
| Ski Erg | 04:44 | 04:18 | 04:38 +00:06 | 05:03 -00:45 |
| Running 2 | 05:30 | 09:02 | 05:29 +00:01 | 09:41 -00:39 |
| Sled Push | 02:30 | 14:32 | 03:17 -00:47 | 15:10 -00:38 |
| Running 3 | 06:14 | 17:02 | 06:02 +00:12 | 18:27 -01:25 |
| Sled Pull | 05:33 | 23:16 | 05:45 -00:12 | 24:29 -01:13 |
| Running 4 | 06:32 | 28:49 | 06:02 +00:30 | 30:14 -01:25 |
| Burpees Broad Jump | 04:46 | 35:21 | 06:31 -01:45 | 36:16 -00:55 |
| Running 5 | 06:48 | 40:07 | 06:16 +00:32 | 42:47 -02:40 |
| Rowing | 05:10 | 46:55 | 05:07 +00:03 | 49:03 -02:08 |
| Running 6 | 07:04 | 52:05 | 06:05 +00:59 | 54:10 -02:05 |
| Farmers Carry | 03:11 | 59:09 | 02:28 +00:43 | 01:00:15 -01:06 |
| Running 7 | 06:56 | 01:02:20 | 06:04 +00:52 | 01:02:43 -00:23 |
| Sandbag Lunges | 05:00 | 01:09:16 | 06:06 -01:06 | 01:08:47 +00:29 |
| Running 8 | 08:10 | 01:14:16 | 07:02 +01:08 | 01:14:53 -00:37 |
| Wall Balls | 06:57 | 01:22:26 | 07:52 -00:55 | 01:21:55 +00:31 |
| Roxzone | 08:57 | 01:38:11 | 08:24 +00:33 | 01:38:11 |
Murphy's best running lap was 00:04:18, which was 00:32 faster than the average. This indicates that his running speed is a strength. However, his overall running time was slower than the average, suggesting that he may need to work on his endurance and pacing.
To improve in these segments, Murphy should focus on the following training strategies and techniques:
1. Endurance Training: Since Murphy's total running time was slower than average, it is important for him to improve his overall fitness and endurance. He can incorporate longer distance runs into his training, gradually increasing the mileage each week. Tempo runs and interval training can also help improve his speed and endurance.
2. Transition Time: The Roxzone segment was slower than average, indicating that Murphy may have taken longer rests or had slower transition times. To improve in this area, he should practice quick and efficient transitions between exercises during training. He can also incorporate circuit training and interval workouts that simulate race conditions with minimal rest between exercises.
3. Strength Training: Murphy performed well in segments involving strength exercises, such as the Sled Push, Sled Pull, and Burpees Broad Jump. To further enhance his performance in these areas, he should continue to focus on strength training exercises that target the specific muscle groups used in these exercises. This can include exercises such as squats, deadlifts, lunges, and plyometric movements.
4. Running Technique: While Murphy's running speed was a strength, he should also pay attention to his running technique to improve his overall running performance. Working with a running coach or participating in a running form analysis can help identify any areas for improvement in his form. Incorporating drills such as high knees, butt kicks, and strides can also help improve running efficiency and speed.
In summary, Murphy Chan had a strong performance in the 2023 Hong Kong Hyrox race, with areas of strength in running speed and strength exercises. To improve his overall performance, he should focus on improving his endurance, transitioning efficiently between exercises, and refining his running technique. Implementing race strategies such as pacing, mental preparation, nutrition and hydration, and equipment preparation will also contribute to better performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Toal Aidan | 2024 Melbourne | 01:38:36 | |
| Baltes Patrick | 2024 Singapore | 01:38:06 | |
| Krones Thorsten | 2019 Wien | 01:37:59 | |
| Bogner Manuel | 2024 Amsterdam | 01:37:48 | |
| Krüger Sven | 2024 Köln | 01:37:52 | |
| Chubarov Yuriy | 2024 Stuttgart | 01:38:03 | |
| Brown Nicky | 2024 Glasgow | 01:38:04 | |
| Denty John | 2024 Manchester | 01:38:30 | |
| Chowdhury Jubair | 2024 Stockholm | 01:38:26 | |
| Connor Stuart | 2023 Birmingham | 01:38:29 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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