Dive into this athlete’s performance at 2024 Bilbao 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.
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 Aznar Alvaro'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 Aznar Alvaro'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 Aznar Alvaro'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 Aznar Alvaro'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
03:51.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alvaro Aznar showed a commendable performance in the 2024 Bilbao HYROX race, finishing in the top 70% of athletes overall and top 68% in his age group. A standout aspect of his performance is his running capability, with a total running time of 00:42:58, which is 02:04 faster than average. This clearly indicates Alvaro has a strong runner profile. However, it's evident that there's room for improvement in the strength and skill-based segments of the race, as well as in the transitions between exercises, known as the Roxzone, where he was significantly slower than average.
Segments to Improve:
Roxzone: Alvaro's time in the Roxzone suggests room for improvement in both overall fitness and transition efficiency. To enhance performance in this area, focus on high-intensity interval training (HIIT) to boost overall fitness. Incorporate exercises that mimic the transitions between race segments, such as quickly moving from a running to a lifting posture or from one strength exercise to another without rest. Practicing these transitions in training can reduce time spent in the Roxzone.
Wall Balls: For improvement in Wall Balls, Alvaro should focus on explosive leg strength and shoulder endurance. Exercises such as thrusters, squat jumps, and medicine ball throws can be beneficial. Additionally, practicing wall balls with a focus on form, ensuring a full squat and a high, accurate throw, will help in reducing fatigue and improving time.
Sled Pull: To improve in Sled Pull, Alvaro should incorporate more posterior chain exercises into his workout routine, including deadlifts, kettlebell swings, and sled drags. These exercises build the necessary strength for an efficient sled pull. Practicing the actual sled pull with varying weights can also help in developing a strategy for managing effort throughout the pull.
Ski Erg: To better his performance in the Ski Erg segment, Alvaro should work on upper body endurance and core strength. Specific exercises like lat pull-downs, core stabilizing movements (planks, Russian twists), and high-repetition rowing intervals will build the required muscle endurance. Technique work on the Ski Erg, focusing on using the whole body in each pull, will also be beneficial.
Farmers Carry: Grip strength and core stability are crucial for the Farmers Carry. Incorporating grip-strengthening exercises (farmers walks, dead hangs) and core exercises (Turkish get-ups, suitcase carries) into his routine will address this. Also, practicing the Farmers Carry with progressively heavier weights can improve both grip endurance and overall time.
Race Strategies:
Start Strategy: Given Alvaro's strength in running, a strategy that allows for a strong but sustainable start in the running segments can help establish a good pace without burning out. He should aim to keep his initial running segments around his average pace, avoiding the temptation to start too fast.
Strength Segment Pacing: For the strength and skill segments, focusing on maintaining a steady, sustainable effort throughout each exercise will help manage fatigue. It's important to approach each segment with a plan, such as breaking down the Wall Balls into smaller sets with short, planned rests.
Transition Focus: Improving transition times can significantly impact overall performance. Practicing quick and efficient transitions between running and strength exercises during training will help reduce Roxzone times. Mental rehearsals of each transition before the race can also ensure smoother execution on race day.
Endurance Training: Incorporating longer endurance workouts with a mix of running and strength exercises can help Alvaro maintain his performance throughout the race. This approach ensures he is well-prepared for the cumulative fatigue experienced in later stages of the HYROX race.
By focusing on these areas of improvement and implementing the suggested strategies, Alvaro Aznar has a strong opportunity to enhance his performance in future HYROX races, leveraging his running strengths while bolstering his capabilities in strength and skill-based segments.