Season 22/23 2023 Anaheim (545) HYROX (433) Men (293) Nowlin Aaron

Nowlin Aaron Hyrox Result

Dive into this athlete’s performance at 2023 Anaheim 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.

Performance Highlights

USA USA Flag Men 40-44 #100027 01:15:38 7th in AG | Top 13.2% 37th | Top 12.6%
+00:13
38:25
Run Total
+00:02
04:48
Avg. Lap
-00:12
03:58
Best Lap
-01:31
30:23
Workout Total
-00:12
03:47
Avg. Workout
+01:21
06:54
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 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 1000 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Nowlin Aaron'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 Nowlin Aaron'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 1000 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 Nowlin Aaron'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 Nowlin Aaron'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 03:31. Check the detail of the improvement plan below.

01:38 Potential Improvement 46.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:38 38:25 to 36:47 46.4%
Burpees Broad Jump 00:50 04:46 to 03:56 23.7%
Wall Balls 00:46 05:41 to 04:55 21.8%
Ski Erg 00:11 04:20 to 04:09 5.2%
Rowing 00:06 04:33 to 04:27 2.8%
Sled Push 00:00 01:42 to 01:42 0.0%
Sled Pull 00:00 03:50 to 03:50 0.0%
Farmers Carry 00:00 01:37 to 01:37 0.0%
Sandbag Lunges 00:00 03:54 to 03:54 0.0%

Splits Time

Nowlin Aaron Perfect Race
Splits Total Average Total
Running 1 04:25 00:00 04:13 +00:12 00:00 +00:00
Ski Erg 04:20 04:25 04:17 +00:03 04:13 +00:12
Running 2 03:58 08:45 04:29 -00:31 08:30 +00:15
Sled Push 01:42 12:43 02:34 -00:52 12:59 -00:16
Running 3 04:54 14:25 04:51 +00:03 15:33 -01:08
Sled Pull 03:50 19:19 04:16 -00:26 20:24 -01:05
Running 4 04:45 23:09 04:49 -00:04 24:40 -01:31
Burpees Broad Jump 04:46 27:54 04:25 +00:21 29:29 -01:35
Running 5 04:55 32:40 04:56 -00:01 33:54 -01:14
Rowing 04:33 37:35 04:34 -00:01 38:50 -01:15
Running 6 04:52 42:08 04:51 +00:01 43:24 -01:16
Farmers Carry 01:37 47:00 01:56 -00:19 48:15 -01:15
Running 7 04:54 48:37 04:49 +00:05 50:11 -01:34
Sandbag Lunges 03:54 53:31 04:24 -00:30 55:00 -01:29
Running 8 05:46 57:25 05:13 +00:33 59:24 -01:59
Wall Balls 05:41 01:03:11 05:28 +00:13 01:04:37 -01:26
Roxzone 06:54 01:15:38 05:33 +01:21 01:15:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Aaron Nowlin had a strong performance in the Hyrox race, finishing in the top 8% of all athletes and the top 10% in his age group. His overall time of 01:15:38 is commendable. However, there are areas where he can make improvements to enhance his performance.

One notable area of improvement is the Total running time, which was 01:10 slower than average. This suggests that Aaron may need to focus on improving his running abilities. Additionally, his Best running Lap time of 00:03:58 indicates that he has the potential to be faster in certain running segments.

Segments to Improve


1. Roxzone:
Aaron's time in the Roxzone was 01:40 slower than average. To improve this segment, Aaron should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and plyometric exercises can help improve his fitness level and reduce transition time. Additionally, practicing quick and efficient transitions between exercises during training can help him save valuable time during the race.

2. Run Total:
Aaron's running time was slower than average. To improve his running performance, Aaron should prioritize his running training. Incorporating interval training, such as sprints and tempo runs, can help improve his speed and endurance. Strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can also help improve his running performance.

3. Burpees Broad Jump:
Aaron's time in this segment was 00:41 slower than average. To improve this segment, Aaron should focus on improving his explosive power and agility. Incorporating exercises such as burpees, broad jumps, and plyometric exercises can help improve his power and agility. Additionally, practicing proper form and technique during the burpees and broad jumps can help him perform these movements more efficiently.

4. Running 8:
Aaron's time in this segment was 00:25 slower than average. To improve his performance in this segment, Aaron should continue to focus on his running training. Incorporating longer distance runs and hill training can help improve his endurance and strength during the later stages of the race. Additionally, practicing pacing strategies during training can help him maintain a steady pace throughout the race.

5. Running 1:
Aaron's time in this segment was 00:21 slower than average. To improve his performance in this segment, Aaron should focus on improving his speed and endurance. Incorporating interval training, such as sprints and tempo runs, can help improve his speed. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can help improve his endurance.

Strategies


- Start with a steady pace: Aaron should focus on starting the race with a steady pace to conserve energy for the later stages of the race. Avoiding going out too fast in the beginning can help prevent fatigue later on.

- Efficient transitions: Aaron should practice efficient transitions between exercises during training to save time during the race. This includes being familiar with the equipment and knowing the proper form and technique for each exercise.

- Pacing strategy: Aaron should develop a pacing strategy for each segment of the race. This includes knowing when to push the pace and when to conserve energy. Practicing pacing strategies during training can help him execute his race plan effectively.

In conclusion, Aaron Nowlin had a strong performance in the Hyrox race, finishing in the top 8% of all athletes and the top 10% in his age group. However, there are areas where he can make improvements to enhance his performance. By focusing on improving his running abilities, specifically in the identified segments, and implementing the suggested training strategies and techniques, Aaron can further improve his performance in future races.

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 Men
Similar Athletes
Bradshaw Daniel 2024 Birmingham 01:15:10
Didry Rémi 2024 Paris 01:15:16
Hughes Matt 2024 Manchester 01:15:25
Wall Greg 2023 Manchester 01:16:04
Drennan Johnny 2024 Sports Direct HYROX London 01:15:28
Irwin Daire 2024 Dublin 01:16:07
Greeneadamovich Taylor 2024 Anaheim 01:15:32
Abbenhuis Guus 2022 Amsterdam 01:15:44
Stanton Craig 2024 Birmingham 01:16:07
Dayalji Vijay 2024 Manchester 01:15:18

Measure Your Performance Against Top Athletes

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download