Dive into this athlete’s performance at 2024 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
958 similar athletes.
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 958 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 958 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Ong Mike'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 Ong Mike'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 958 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 Ong Mike'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 Ong Mike'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
05:05.
Check the detail of the improvement plan below.
Based on 958 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Mike, you just crushed a solid race at the 2024 Hong Kong Hyrox! With an overall time of 01:45:35, you landed in the top 27% of 2712 athletes. Not too shabby! Your total running time was 00:51:30, which is actually 2 seconds faster than average. This gives you a slight runner profile, but it's clear we need to balance that with some strength work. Your first running segment was a little too fast for comfort, landing at 00:04:48—23 seconds quicker than average. While it's great to start strong, pacing is key, especially in a race like this. You don't want to be the guy who runs out of steam quicker than a soda can at a barbecue! 🥤
In terms of your splits, there were some bright moments, especially in your Burpees Broad Jump and Sandbag Lunges. But hey, we can't ignore those segments that need some TLC. With some targeted training, we can turn those weaknesses into strengths and get you smashing PRs left and right! 💪
Segments to Improve:
Sled Pull (00:08:50): This was your slowest segment, landing you in the 97th percentile. Focus on strength training, especially pulling movements. Incorporate deadlifts and bent-over rows to build that back strength. During sled pulls, ensure your core is tight and you're pulling from your hips, not just your arms. Try to do some sled drags in a low squat position to engage your legs and core.
Farmers Carry (00:03:26): You were in the 91st percentile here. To improve, practice carrying weights over longer distances. Use kettlebells or dumbbells, and focus on maintaining good posture. Engage your core and avoid leaning too far forward. Add some grip-strengthening exercises like farmer’s walks or plate pinches to make sure you can hold on longer!
Sled Push (00:03:43): You were a bit slower here as well, sitting in the 59th percentile. Work on your leg strength and explosiveness with squats and box jumps. During the sled push, keep your back straight and drive through your heels. You want to feel like you’re powering through a wall, not just nudging it! 🧱
Wall Balls (00:07:59): This segment was also in need of improvement. Focus on your squat depth and ensure you're using your legs to drive the ball upwards, not just your arms. Try to practice in intervals of 15-20 reps, focusing on rhythm and consistency.
Roxzone (00:08:21): A slower transition time indicates you might need to work on your overall fitness and efficiency. Practice quick transitions between exercises in your training. Set mini-workouts where you transition between exercises with minimal breaks.
Race Strategies:
Pacing: Start with a moderate pace during the first run; you don’t need to be Usain Bolt out of the gate. Aim for a consistent effort that you can sustain throughout the race. Think of it as saving gas in a road trip—no one wants to run out of fuel halfway through!
Transitions: Practice quick transitions in your training. Use a stopwatch and try to minimize downtime between exercises. A good strategy is to have your gear organized and ready for quick changes. Treat it like a pit stop—get in and out as fast as possible!
Hydration and Nutrition: Make sure you’re fueling properly before the race. A light meal or snack with carbs and protein can help sustain your energy levels without weighing you down. During the race, if allowed, take small sips of water whenever you can—stay hydrated like a pro!
Conclusion:
Mike, remember this: “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, focus on those areas that need improvement, and don’t forget to enjoy the journey! You’ve got the potential to push that rank even higher next time. Just think of yourself as a fine wine—getting better with age, but with a bit more lifting and running! 🍷💥
Stay motivated, keep your eyes on the prize, and let’s turn those weaknesses into strengths. You’ve got this, and I’m here to help you every step of the way! Let’s get to work and show the Hyrox world what you can really do!