Dive into this athlete’s performance at 2024 Fort Lauderdale 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 Aggarwal Ashish'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 Aggarwal Ashish'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 Aggarwal Ashish'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 Aggarwal Ashish'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
04:00.
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:
Ashish Aggarwal's performance in the 2024 Fort Lauderdale HYROX race places him in the top 49% overall and top 59% in his age group, showcasing a commendable effort amidst a competitive field. A standout observation is Ashish's total running time, which is 00:36 faster than average, indicating a stronger inclination towards running. This suggests that Ashish has a runner's profile, excelling in endurance and speed on the track. However, there are segments where Ashish's performance could see significant improvement, notably in strength-based exercises like the Sled Pull and Wall Balls, which have lagged behind the average. His pacing strategy shows he started exceptionally strong but faced challenges maintaining this momentum in the latter stages of the race, particularly noticeable in the last running segment which was significantly slower than average.
Segments to Improve:
Sled Pull: Ashish's performance in the Sled Pull was significantly slower than average, indicating a need for improved strength and technique. Recommended training includes deadlifts to build lower back, glute, and hamstring strength, and specific sled pull sessions focusing on maintaining posture and driving power through the legs. Incorporating interval training with heavy sled pulls can also acclimate the body to the strain of the event.
Wall Balls: This segment was also below average. To improve, Ashish should focus on high-intensity functional movements that increase explosive power and endurance. Specific exercises like thrusters, squat jumps, and medicine ball throws will be beneficial. Practicing the wall ball shot itself, focusing on squat depth, and the fluidity of motion can greatly enhance performance.
Rowing: Ashish's rowing time indicates a need for better technique and power. Rowing ergometer intervals focusing on stroke rate and power output, coupled with core strengthening exercises, can enhance efficiency. Technique drills emphasizing the catch, drive, and recovery phases of the rowing stroke will also be crucial.
Race Strategies:
Pacing: Given Ashish's strong start but faltering finish, adopting a more conservative pace at the beginning could reserve energy for a stronger finish, especially in strength-based segments. Interval training that mimics the race's structure, alternating between running and strength exercises, can help Ashish find a sustainable pace.
Transition Efficiency (Roxzone): Ashish's transition times suggest room for improvement in overall fitness and efficiency moving between exercises. Incorporating dynamic stretches and agility drills into training can enhance mobility and reduce transition times. Practice runs simulating race day transitions will also be valuable.
Strength Endurance: To balance out his runner profile, Ashish should incorporate more strength training into his routine, focusing on compound movements like squats, deadlifts, and presses, alongside functional fitness exercises. This will help improve his performance in strength-focused segments without compromising his running prowess.
By addressing these areas with targeted training and strategic adjustments, Ashish Aggarwal can transform his weaknesses into strengths and achieve a more balanced and competitive performance in future HYROX races.