Dive into this athlete’s performance at 2019 Frankfurt 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 Man Wai'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 Man Wai'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 Man Wai'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 Man Wai'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 05:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:55 | 49:13 to 46:18 | 55.4% |
| Sled Push | 01:22 | 04:34 to 03:12 | 25.9% |
| Sled Pull | 00:33 | 06:01 to 05:28 | 10.4% |
| Rowing | 00:26 | 05:26 to 05:00 | 8.2% |
| Ski Erg | 00:00 | 04:28 to 04:28 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:03 to 05:03 | 0.0% |
| Farmers Carry | 00:00 | 01:48 to 01:48 | 0.0% |
| Sandbag Lunges | 00:00 | 04:50 to 04:50 | 0.0% |
| Wall Balls | 00:00 | 07:03 to 07:03 | 0.0% |
| Man Wai | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:16 | 00:00 | 04:59 +00:17 | 00:00 +00:00 |
| Ski Erg | 04:28 | 05:16 | 04:37 -00:09 | 04:59 +00:17 |
| Running 2 | 05:26 | 09:44 | 05:26 +00:00 | 09:36 +00:08 |
| Sled Push | 04:34 | 15:10 | 03:15 +01:19 | 15:02 +00:08 |
| Running 3 | 06:02 | 19:44 | 05:59 +00:03 | 18:17 +01:27 |
| Sled Pull | 06:01 | 25:46 | 05:40 +00:21 | 24:16 +01:30 |
| Running 4 | 06:05 | 31:47 | 05:56 +00:09 | 29:56 +01:51 |
| Burpees Broad Jump | 05:03 | 37:52 | 06:22 -01:19 | 35:52 +02:00 |
| Running 5 | 07:10 | 42:55 | 06:10 +01:00 | 42:14 +00:41 |
| Rowing | 05:26 | 50:05 | 05:03 +00:23 | 48:24 +01:41 |
| Running 6 | 06:22 | 55:31 | 05:59 +00:23 | 53:27 +02:04 |
| Farmers Carry | 01:48 | 01:01:53 | 02:25 -00:37 | 59:26 +02:27 |
| Running 7 | 06:24 | 01:03:41 | 05:58 +00:26 | 01:01:51 +01:50 |
| Sandbag Lunges | 04:50 | 01:10:05 | 05:55 -01:05 | 01:07:49 +02:16 |
| Running 8 | 06:32 | 01:14:55 | 06:53 -00:21 | 01:13:44 +01:11 |
| Wall Balls | 07:03 | 01:21:27 | 07:42 -00:39 | 01:20:37 +00:50 |
| Roxzone | 08:17 | 01:36:38 | 08:19 -00:02 | 01:36:38 |
Wai Man performed well in the 2019 Frankfurt HYROX race, finishing with an overall rank of 129 out of 330 athletes, placing in the top 39%. In his age group (35-39), he ranked 21 out of 51 athletes, placing in the top 41%. His overall time was 01:36:38, which indicates a solid performance.
In terms of running, Wai Man had a total running time of 00:49:13, which was 03:20 slower than the average time. This suggests that he may need to focus on improving his running speed and endurance. His best running lap was 00:05:16, which was 00:28 slower than the average for his finish time.
Based on the splits analysis, the segments where Wai Man lost the most time were the Run Total, Sled Push, Running 5, Best Lap, Running 1, Rowing, Running 7, and Running 6. These segments should be the primary focus for improvement.
To improve the Run Total segment, Wai Man should work on improving his overall fitness and transition time. Incorporating interval training and plyometric exercises such as sprints, hill repeats, and jump squats can help increase his running speed and endurance. Additionally, practicing quick transitions between exercises can help reduce the time spent in the roxzone.
For the Sled Push segment, Wai Man should focus on improving his strength and power. Exercises such as sled pushes, squats, deadlifts, and lunges can help develop the necessary leg and core strength for better performance in this segment. He should also pay attention to his technique and ensure proper form during the sled push.
To improve Running 5, Wai Man should work on increasing his running speed and endurance. Incorporating longer distance runs, tempo runs, and interval training can help improve his overall running performance. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can help improve his running efficiency.
The Best Lap segment, although not a significant area of improvement, can still benefit from incorporating speed work and interval training. Focusing on shorter, faster runs and incorporating drills such as high knees, butt kicks, and strides can help improve Wai Man's running speed and form.
For the Running 1 segment, Wai Man should focus on increasing his running speed and improving his transition time. Incorporating interval training, hill sprints, and practicing quick transitions between exercises can help improve his overall performance in this segment.
To improve the Rowing segment, Wai Man should focus on improving his rowing technique and increasing his overall rowing efficiency. Incorporating rowing intervals, rowing drills, and focusing on proper form can help improve his rowing speed and endurance.
For the Running 7 and Running 6 segments, Wai Man should focus on increasing his running speed and endurance. Incorporating longer distance runs, tempo runs, and interval training can help improve his overall running performance. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can help improve his running efficiency.
During the race, Wai Man should focus on maintaining a steady pace and not starting too fast, as this can lead to fatigue later on. He should also pay attention to his transitions between exercises and aim to minimize the time spent in the roxzone. Practicing quick transitions during training can help improve his overall race performance.
Wai Man should also consider implementing a pacing strategy, where he sets specific time goals for each segment to ensure he maintains a consistent pace throughout the race. This can help prevent burnout and improve overall performance.
Overall, Wai Man should focus on incorporating a combination of strength training, interval training, and proper technique work to improve his overall performance in the identified areas of improvement. By targeting these specific areas and implementing the suggested training strategies, he can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| García Requesens Agustín | 2023 Madrid | 01:36:45 | |
| Van Schip Arjan | 2024 Hamburg | 01:36:26 | |
| Pérez De La Rosa Kevin | 2024 Ciudad de Mexico | 01:36:52 | |
| Matalobos Bustelo Toño | 2023 Barcelona | 01:36:11 | |
| Weijman Luc | 2024 Amsterdam | 01:36:29 | |
| Breu Maximilian | 2024 Stuttgart | 01:36:10 | |
| Heij Jim | 2024 Rotterdam | 01:37:08 | |
| Selvarajah Derren | 2024 Dublin | 01:36:53 | |
| Beese Justin | 2023 Hong Kong | 01:36:21 | |
| Nico Robin | 2019 Karlsruhe | 01:36:49 | |
| Other Results from this athlete | ||
|---|---|---|
| 2018 Essen | 01:24:46 | |
| 2021 Amsterdam | 01:28:39 | |
| 2020 Karlsruhe | 01:19:06 | |
| 2020 Hannover | 01:18:50 | |
| 2022 Frankfurt | 01:25:30 | |
| 2022 Bremen | 01:16:21 | |
| 2021 Hamburg | 01:35:15 | |
| 2023 Karlsruhe | 01:35:07 | |
| 2022 Hamburg | 01:29:35 | |
| 2021 Leipzig | 01:34:03 | |
| WorldChampionship - Leipzig | 01:23:58 | |
| 2022 München | 01:20:38 | |
| 2018 Leipzig | 01:39:14 | |
| World Championships | 01:23:17 | |
| 2018 Stuttgart | 01:41:38 | |
| 2019 Nürnberg | 01:45:14 | |
| 2023 Frankfurt | 01:40:02 | |
| 2019 Leipzig | 01:39:10 | |
| 2019 Karlsruhe | 01:39:25 | |
| 2022 Las Vegas | 01:42:21 | |
| 2023 Frankfurt | 02:01:57 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
