Demi Cheng, Kayu Li Hyrox Result

Dive into this athlete’s performance at 2024 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 1000 similar athletes.

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Performance Highlights

NED Flag Demi Cheng NED Flag Kayu Li Women 30-39 #163014 01:13:12 8th in AG | Top 2.2% 15th | Top 1.6%
-00:39
41:33
Run Total
-00:04
05:12
Avg. Lap
+00:27
05:11
Best Lap
+00:19
25:44
Workout Total
+00:03
03:13
Avg. Workout
+00:20
05:57
Roxzone

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 Doubles Women

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Doubles Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Doubles Women

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Doubles Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

Percentile based on all the athletes who competed in Hyrox Doubles Women

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 his 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 performance we identified a possible improvement of 03:15. Check the detail of the improvement plan below.

00:40 Potential Improvement 20.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Women
Splits Potential Improvement Focus During Training
Sled Pull 00:40 (From 03:47 to 03:07) 20.5%
Wall Balls 00:38 (From 03:23 to 02:45) 19.5%
Run Total 00:31 (From 41:33 to 41:02) 15.9%
Rowing 00:25 (From 05:01 to 04:36) 12.8%
Ski Erg 00:22 (From 04:37 to 04:15) 11.3%
BBJ 00:20 (From 03:09 to 02:49) 10.3%
Sled Push 00:14 (From 01:36 to 01:22) 7.2%
Farmers Carry 00:05 (From 01:34 to 01:29) 2.6%
Sandbag Lunges 00:00 (From 02:37 to 02:37) 0.0%

Splits Time

Demi Cheng, Kayu Li Perfect Race
Splits Total Average Total
Running 1 03:37 00:00 04:53 -01:16 00:00 +00:00
Ski Erg 04:37 03:37 04:24 +00:13 04:53 -01:16
Running 2 05:11 08:14 05:05 +00:06 09:17 -01:03
Sled Push 01:36 13:25 01:36 +00:00 14:22 -00:57
Running 3 05:24 15:01 05:18 +00:06 15:58 -00:57
Sled Pull 03:47 20:25 03:33 +00:14 21:16 -00:51
Running 4 05:25 24:12 05:19 +00:06 24:49 -00:37
Burpees Broad Jump 03:09 29:37 03:12 -00:03 30:08 -00:31
Running 5 05:19 32:46 05:23 -00:04 33:20 -00:34
Rowing 05:01 38:05 04:47 +00:14 38:43 -00:38
Running 6 05:23 43:06 05:21 +00:02 43:30 -00:24
Farmers Carry 01:34 48:29 01:38 -00:04 48:51 -00:22
Running 7 05:37 50:03 05:21 +00:16 50:29 -00:26
Sandbag Lunges 02:37 55:40 03:00 -00:23 55:50 -00:10
Running 8 05:40 58:17 05:30 +00:10 58:50 -00:33
Wall Balls 03:23 01:03:57 03:15 +00:08 01:04:20 -00:23
Roxzone 05:57 01:13:12 05:37 +00:20 01:13:12
Based on 1000 athletes with similar finish time in Hyrox Doubles Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Cheng Demi and Li Kayu, your performance at the 2024 Amsterdam Hyrox competition was absolutely impressive! Finishing in 15th place overall and 8th in your age group is no small feat, especially among 1,033 athletes. Your overall time of 01:13:12 is a testament to your hard work and dedication. Let's talk about your strengths: you clearly have a runner's profile, given your total running time of 00:41:33, which was 44 seconds faster than the average. This puts you in the fast lane! 🚀

However, your pacing strategy might need a little fine-tuning. You started off strong in the first running segment with a blazing 00:03:37, which is significantly faster than average. While it’s great to start strong, remember: it’s a marathon, not a sprint! Your later running segments showed a gradual decline in speed, indicating a potential early fatigue or a need for better pacing strategies. Balancing your strength work with your running will be crucial moving forward.

Segments to Improve:

Let's break down the segments where the potential for improvement is the greatest:

  • Ski Erg (00:04:37): While this was only 11 seconds slower than average, it places you in the 43rd percentile. Focus on endurance and technique. Practice the following drills:
    • 3 x 500m intervals on the Ski Erg with a 1-minute rest between sets. Aim to gradually decrease your time on each interval.
    • Incorporate a 15-minute steady-state session once a week to build endurance.
  • Sled Pull (00:03:47): 15 seconds slower than average, ranking in the 35th percentile. Strength training will be key here:
    • Perform sled pulls twice a week, focusing on both speed and endurance. Start with lighter weights and gradually increase.
    • Incorporate resistance band walks to build the specific muscles used in the pull.
  • Rowing (00:05:01): Another area needing attention, 14 seconds slower than average. Consider these strategies:
    • Interval training on the rower – 5 x 1-minute sprints with 1-minute rest. This will help you build both speed and aerobic capacity.
    • Technique-focused sessions where you concentrate on your form and cadence to improve efficiency.
  • Wall Balls (00:03:23): This was 9 seconds slower than average. Work on your power and endurance:
    • Incorporate wall ball drills into your weekly routine. Start with a set of 10 reps, resting only as long as it takes you to complete each set. Aim to build up to 50 reps continuously.
    • Combine wall balls with other movements for a metabolic boost, e.g., wall balls followed by burpees.
  • Roxzone (00:05:57): Your transition time was slower than average, indicating room for improvement. Consider:
    • Practice transitions between exercises during training to become more efficient. Set a timer and aim to reduce your transition times by 10-15 seconds.
    • Work on your overall fitness with circuit-style workouts to improve your conditioning and speed between exercises.
Race Strategies:

For your next race, keep these strategies in mind to maximize your performance:

  • Pacing: Start strong, but not at a breakneck speed. Aim for a slightly conservative pace in the first two running segments. This way, you can maintain your speed in the latter parts of the race without burning out.
  • Transitions: When moving from one exercise to another, visualize the next movement in your head while finishing the current one. This mental preparation can cut down on transition time significantly.
  • Hydration and Nutrition: Stay hydrated throughout your training and leading up to the race. During the race, consider quick energy snacks during your rest periods to keep your energy levels high.
Conclusion:

Cheng Demi and Li Kayu, you both have the potential to push your limits even further! Remember, it's not just about the finish line; it's about the journey to get there. As David Goggins would say, “You are not in control of your life. You are in control of your effort.” Keep grinding, keep improving, and most importantly, keep having fun! 💪💥

Now get out there and show that competition what you’re made of! The next race is just around the corner, and with focus and determination, you can turn those weaknesses into strengths. Stay motivated, and remember: progress takes time, but it's always worth it! 🏆

This is Rox-Coach, signing off. Let's keep pushing those limits! đź’Ş

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Doubles Women
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Other Results from this athlete
2024 Rotterdam Demi Cheng, Kayu Li 01:19:57

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