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.
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 Boncaros Aj'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 Boncaros Aj'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 Boncaros Aj'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 Boncaros Aj'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 04:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:19 | 07:25 to 05:06 | 51.1% |
| Sled Push | 00:46 | 03:45 to 02:59 | 16.9% |
| Run Total | 00:44 | 45:01 to 44:17 | 16.2% |
| Rowing | 00:21 | 05:14 to 04:53 | 7.7% |
| Farmers Carry | 00:11 | 02:24 to 02:13 | 4.0% |
| Ski Erg | 00:09 | 04:39 to 04:30 | 3.3% |
| Sandbag Lunges | 00:02 | 05:21 to 05:19 | 0.7% |
| Burpees Broad Jump | 00:00 | 05:14 to 05:14 | 0.0% |
| Wall Balls | 00:00 | 06:27 to 06:27 | 0.0% |
| Boncaros Aj | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:31 | 00:00 | 04:46 +00:45 | 00:00 +00:00 |
| Ski Erg | 04:39 | 05:31 | 04:33 +00:06 | 04:46 +00:45 |
| Running 2 | 05:05 | 10:10 | 05:17 -00:12 | 09:19 +00:51 |
| Sled Push | 03:45 | 15:15 | 03:08 +00:37 | 14:36 +00:39 |
| Running 3 | 05:32 | 19:00 | 05:45 -00:13 | 17:44 +01:16 |
| Sled Pull | 07:25 | 24:32 | 05:24 +02:01 | 23:29 +01:03 |
| Running 4 | 05:41 | 31:57 | 05:44 -00:03 | 28:53 +03:04 |
| Burpees Broad Jump | 05:14 | 37:38 | 05:56 -00:42 | 34:37 +03:01 |
| Running 5 | 05:54 | 42:52 | 05:56 -00:02 | 40:33 +02:19 |
| Rowing | 05:14 | 48:46 | 04:58 +00:16 | 46:29 +02:17 |
| Running 6 | 06:02 | 54:00 | 05:47 +00:15 | 51:27 +02:33 |
| Farmers Carry | 02:24 | 01:00:02 | 02:22 +00:02 | 57:14 +02:48 |
| Running 7 | 05:30 | 01:02:26 | 05:44 -00:14 | 59:36 +02:50 |
| Sandbag Lunges | 05:21 | 01:07:56 | 05:33 -00:12 | 01:05:20 +02:36 |
| Running 8 | 05:50 | 01:13:17 | 06:31 -00:41 | 01:10:53 +02:24 |
| Wall Balls | 06:27 | 01:19:07 | 07:12 -00:45 | 01:17:24 +01:43 |
| Roxzone | 06:47 | 01:32:13 | 07:37 -00:50 | 01:32:13 |
Aj's best running lap was 00:05:05, indicating that he has the potential to excel in running segments. However, his performance in the other segments varied, with some being faster than average and others being slower.
To improve in the Sled Pull segment, Aj should work on increasing his strength and power. Specific exercises that can help in this area include deadlifts, squats, and sled pulls. Additionally, practicing sled pulls with heavier loads will help build the necessary strength for better performance in this segment.
In terms of overall running performance, Aj's total running time was 00:57 slower than the average. This indicates that he should focus on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him become a stronger and faster runner.
For the Running 1 segment, which was 00:52 slower than average, Aj should focus on improving his speed and agility. Drills such as ladder drills, shuttle runs, and plyometric exercises can help improve his quickness and explosiveness.
In the Best Lap segment, where Aj performed well, he should continue to focus on maintaining a steady pace and conserving energy for the remaining segments. This will help him sustain his performance throughout the race.
In the Rowing segment, where Aj was 00:20 slower than average, he should work on improving his rowing technique and power output. Incorporating rowing intervals and focusing on proper form, such as driving through the legs and engaging the back and arms, will help him improve his efficiency in this segment.
In the Running 6 segment, where Aj was 00:17 slower than average, he should focus on building his running endurance. Long-distance runs, tempo runs, and hill repeats will improve his overall stamina and help him maintain a consistent pace throughout the race.
Lastly, in the Sled Push segment, where Aj was 00:15 slower than average, he should work on developing his lower body strength and power. Exercises such as squats, lunges, and sled pushes will help him build the necessary strength and explosiveness for better performance in this segment.
By implementing these strategies and focusing on improving the identified areas of weakness, Aj Boncaros can enhance his performance and achieve better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Dass Jitesh | 2024 Brisbane | 01:31:48 | |
| Lindh Ahlqvist Linus | 2024 Stockholm | 01:31:54 | |
| Gudat Falk | 2024 Hamburg | 01:32:10 | |
| Chhadeh Simon | 2018 Essen | 01:32:27 | |
| Derichs Philipp | 2024 Poznan | 01:32:23 | |
| Paech Torben | 2024 Hamburg | 01:32:03 | |
| O Donaile Sean | 2024 Bilbao | 01:32:27 | |
| Prins Dennis | 2024 Rotterdam | 01:31:45 | |
| Queffelec Guillaume | 2024 Rimini | 01:32:02 | |
| Dewhurst Curtis | 2024 Rotterdam | 01:31:57 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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