Dive into this athlete’s performance at 2024 Madrid 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 Lishman Ashley'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 Lishman Ashley'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 Lishman Ashley'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 Lishman Ashley'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 02:01. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:36 | 48:21 to 46:45 | 79.3% |
| Rowing | 00:19 | 05:21 to 05:02 | 15.7% |
| Burpees Broad Jump | 00:04 | 06:17 to 06:13 | 3.3% |
| Ski Erg | 00:02 | 04:39 to 04:37 | 1.7% |
| Sled Push | 00:00 | 03:00 to 03:00 | 0.0% |
| Sled Pull | 00:00 | 05:04 to 05:04 | 0.0% |
| Farmers Carry | 00:00 | 02:16 to 02:16 | 0.0% |
| Sandbag Lunges | 00:00 | 05:24 to 05:24 | 0.0% |
| Wall Balls | 00:00 | 07:11 to 07:11 | 0.0% |
| Lishman Ashley | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 10:45 | 00:00 | 05:01 +05:44 | 00:00 +00:00 |
| Ski Erg | 04:39 | 10:45 | 04:38 +00:01 | 05:01 +05:44 |
| Running 2 | 04:45 | 15:24 | 05:27 -00:42 | 09:39 +05:45 |
| Sled Push | 03:00 | 20:09 | 03:18 -00:18 | 15:06 +05:03 |
| Running 3 | 05:16 | 23:09 | 05:59 -00:43 | 18:24 +04:45 |
| Sled Pull | 05:04 | 28:25 | 05:41 -00:37 | 24:23 +04:02 |
| Running 4 | 05:28 | 33:29 | 06:00 -00:32 | 30:04 +03:25 |
| Burpees Broad Jump | 06:17 | 38:57 | 06:27 -00:10 | 36:04 +02:53 |
| Running 5 | 05:21 | 45:14 | 06:15 -00:54 | 42:31 +02:43 |
| Rowing | 05:21 | 50:35 | 05:06 +00:15 | 48:46 +01:49 |
| Running 6 | 05:12 | 55:56 | 06:03 -00:51 | 53:52 +02:04 |
| Farmers Carry | 02:16 | 01:01:08 | 02:27 -00:11 | 59:55 +01:13 |
| Running 7 | 05:27 | 01:03:24 | 06:03 -00:36 | 01:02:22 +01:02 |
| Sandbag Lunges | 05:24 | 01:08:51 | 06:02 -00:38 | 01:08:25 +00:26 |
| Running 8 | 06:11 | 01:14:15 | 07:00 -00:49 | 01:14:27 -00:12 |
| Wall Balls | 07:11 | 01:20:26 | 07:50 -00:39 | 01:21:27 -01:01 |
| Roxzone | 10:04 | 01:37:33 | 08:16 +01:48 | 01:37:33 |
Ashley, first off, congratulations on completing the 2024 Madrid Hyrox! Your overall time of 01:37:33 placed you in the top 75% of participants, which is commendable for such a challenging event. However, we both know there's always room for improvement. Your pacing strategy seems to have been a bit off in the early stages, particularly in Running 1, where you clocked in at 10:45, a whopping 5:44 slower than the average. This suggests that you may have started a bit too conservatively, or perhaps you were feeling the pressure of the competition. Let’s face it, starting slow in a race is like showing up to a buffet and saying, "I’ll just have a salad." You’ve got to dive in and claim your plate! Your total running time of 48:21 was 28 seconds slower than average, indicating that we need to work on your run endurance and speed. With your best running lap at 4:45, it's clear that you have speed to burn, but we need to harness that better across the board. Overall, you seem to have a hybrid profile, but leaning slightly more towards strength, especially considering your solid performance in the sled push and pull. It’s time to amp up that running game to match your incredible strength! 💪
Here are the segments where you can gain the most ground:
Running 1: Starting with your opening run, it’s essential to establish a better rhythm. Consider incorporating tempo runs into your training—these can help you find that sweet spot where you can push harder without blowing your load too early. Aim for 2-3 sessions weekly focusing on maintaining a pace that’s about 80-85% of your max effort for 20-30 minutes. This will teach your body to handle the discomfort of pushing hard right from the start. Roxzone: A slow transition time often indicates a need for better overall fitness and efficiency. You may be spending too much time catching your breath. To improve this, try circuit training with minimal rest between exercises. Set up a station with exercises you will encounter in the Hyrox (like burpees, sled pushes, and farmers carry) and cycle through them without resting too much in between. This will mimic the race conditions and prepare you for those transitions. Total Running Time: As your total running time is slower than average, we need to integrate more focused running workouts. Try to include interval training—sprints followed by a short rest period—to build your speed and stamina. Sessions like 6 x 400m at a pace faster than your race pace, with 1-2 minutes of rest in between, can be a game changer. For all of these segments, remember to maintain proper running form; keep your head up, shoulders relaxed, and arms at a 90-degree angle. You want to look as if you’re enjoying a brisk walk in the park, even when you’re sprinting! 😅
Implement these strategies during your next race:
Ashley, you've got the foundation to become a powerhouse in Hyrox. You’ve shown that you can push through tough workouts and compete at a high level. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” (Thanks, Rocky!) Work on those running segments and transition times, and you’ll see significant improvements. Don't forget to celebrate every small victory along the way—each training session counts! Now, lace up those shoes, get out there, and show the world what you’re made of! The Rox-Coach has got your back! 💥🏆
| Similar Athletes | |||
|---|---|---|---|
| Arulanandan Ajanth | 2022 Frankfurt | 01:37:53 | |
| Argentino Mattia | 2024 Milan | 01:37:53 | |
| Vickers Arthur | 2024 Dublin | 01:37:22 | |
| Schneider Rick | 2023 Frankfurt | 01:37:14 | |
| Kulling Ulf | 2022 Berlin | 01:37:25 | |
| Granados Amado | 2024 Ciudad de Mexico | 01:37:42 | |
| Frank Brett | 2024 New York | 01:37:49 | |
| Kemper Christian | 2024 Hamburg | 01:37:39 | |
| Lewandowski Mariusz | 2024 Gdansk | 01:37:40 | |
| Vargas Christoph | 2024 Anaheim | 01:37:39 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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