Dive into this athlete’s performance at 2021 Amsterdam 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 433 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 06:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 05:13 | 11:53 to 06:40 | 81.3% |
| Sandbag Lunges | 01:10 | 06:31 to 05:21 | 18.2% |
| Rowing | 00:02 | 04:40 to 04:38 | 0.5% |
| Ski Erg | 00:00 | 04:16 to 04:16 | 0.0% |
| Sled Push | 00:00 | 02:47 to 02:47 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:16 to 04:16 | 0.0% |
| Farmers Carry | 00:00 | 01:45 to 01:45 | 0.0% |
| Wall Balls | 00:00 | 06:54 to 06:54 | 0.0% |
| Run Total | 00:00 | 39:40 to 39:40 | 0.0% |
| Man Wai | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:21 | 00:00 | 04:19 +00:02 | 00:00 +00:00 |
| Ski Erg | 04:16 | 04:21 | 04:16 +00:00 | 04:19 +00:02 |
| Running 2 | 04:33 | 08:37 | 04:45 -00:12 | 08:35 +00:02 |
| Sled Push | 02:47 | 13:10 | 04:01 -01:14 | 13:20 -00:10 |
| Running 3 | 04:53 | 15:57 | 05:17 -00:24 | 17:21 -01:24 |
| Sled Pull | 11:53 | 20:50 | 07:10 +04:43 | 22:38 -01:48 |
| Running 4 | 05:03 | 32:43 | 05:14 -00:11 | 29:48 +02:55 |
| Burpees Broad Jump | 04:16 | 37:46 | 04:50 -00:34 | 35:02 +02:44 |
| Running 5 | 05:04 | 42:02 | 05:24 -00:20 | 39:52 +02:10 |
| Rowing | 04:40 | 47:06 | 04:40 +00:00 | 45:16 +01:50 |
| Running 6 | 04:59 | 51:46 | 05:15 -00:16 | 49:56 +01:50 |
| Farmers Carry | 01:45 | 56:45 | 02:29 -00:44 | 55:11 +01:34 |
| Running 7 | 04:55 | 58:30 | 05:20 -00:25 | 57:40 +00:50 |
| Sandbag Lunges | 06:31 | 01:03:25 | 05:34 +00:57 | 01:03:00 +00:25 |
| Running 8 | 05:56 | 01:09:56 | 05:54 +00:02 | 01:08:34 +01:22 |
| Wall Balls | 06:54 | 01:15:52 | 07:35 -00:41 | 01:14:28 +01:24 |
| Roxzone | 06:02 | 01:28:39 | 06:36 -00:34 | 01:28:39 |
Wai Man displayed strength and skill in various segments of the race, particularly in Running 1, Ski Erg, Running 2, Sled Push, Running 3, Running 4, Burpees Broad Jump, Running 5, Rowing, Running 6, Farmers Carry, Running 7, and Wall Balls. In these segments, he consistently performed faster than the average time, demonstrating his proficiency in both running and strength exercises.
To improve in the Sled Pull segment, Wai Man should focus on building his strength and technique for this specific exercise. Incorporating exercises such as deadlifts, squats, and sled pulls into his training routine will help develop the necessary muscles and improve his pulling power. He should pay attention to his body positioning and form during the Sled Pull, ensuring that he is utilizing his entire body and engaging the correct muscles.
For the Sandbag Lunges segment, Wai Man should work on improving his muscular endurance and stability. Exercises such as lunges, Bulgarian split squats, and step-ups can be beneficial for developing the necessary strength and stability in the lower body. Additionally, incorporating sandbag lunges into his training routine will help him become more efficient and comfortable with the movement.
To improve his overall fitness and transition time in the Roxzone, Wai Man should incorporate high-intensity interval training (HIIT) sessions into his training routine. HIIT workouts will help improve his cardiovascular endurance and increase his overall fitness level, enabling him to recover more quickly during transitions.
Considering Wai Man's faster total running time compared to the average, it suggests that he has more of a runner profile. To further enhance his running performance, he should incorporate specific running drills and interval training sessions into his routine. Hill sprints, tempo runs, and interval runs will help him improve his speed, endurance, and running form.
In conclusion, Wai Man demonstrated a strong performance in the Hyrox race, with notable strengths in various segments. To further improve his performance, he should focus on addressing the areas where he experienced time losses, such as the Sled Pull and Sandbag Lunges. Implementing specific training strategies and exercises will help him enhance his strength, endurance, and overall race performance. Additionally, he should consider adjusting his pacing and incorporating targeted running drills to further optimize his performance.
| Similar Athletes | |||
|---|---|---|---|
| Bates Aaron | 2023 New York | 01:28:54 | |
| Haselgrove Robert | 2022 Manchester | 01:29:04 | |
| Simpson Neville | 2024 Sydney | 01:28:13 | |
| Taylor Rob | 2024 Sports Direct HYROX London | 01:28:20 | |
| Claverie Julien | 2024 Paris | 01:28:40 | |
| Browne Conor | 2024 Dublin | 01:28:57 | |
| Fearn Gordon | 2022 New York | 01:28:57 | |
| Grenville Andrew | 2024 London | 01:28:47 | |
| Blakeley Shane | 2024 London | 01:28:27 | |
| Fötsch Lasse Mauricio | 2023 Hamburg | 01:29:07 | |
| Other Results from this athlete | ||
|---|---|---|
| 2018 Essen | 01:24:46 | |
| 2020 Hannover | 01:18:50 | |
| 2020 Karlsruhe | 01:19:06 | |
| 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 | |
| 2019 Frankfurt | 01:36:38 | |
| 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 | |
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