Season 23/24 2023 London (3243) HYROX (2806) Men (1846) Sells Aaron

Sells Aaron Hyrox Result

Dive into this athlete’s performance at 2023 London 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

GBR GBR Flag Men 40-44 #174020 01:42:21 299th in AG | Top 84.0% 1539th | Top 83.4%
-00:58
49:01
Run Total
-00:06
06:08
Avg. Lap
-00:21
04:48
Best Lap
+03:04
46:37
Workout Total
+00:23
05:49
Avg. Workout
-02:07
06:48
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 Sells 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 Sells 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 Sells 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 Sells 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 07:58. Check the detail of the improvement plan below.

03:47 Potential Improvement 47.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 03:47 10:00 to 06:13 47.5%
Wall Balls 02:21 10:26 to 08:05 29.5%
Burpees Broad Jump 01:39 08:21 to 06:42 20.7%
Run Total 00:11 49:01 to 48:50 2.3%
Ski Erg 00:00 04:03 to 04:03 0.0%
Sled Push 00:00 02:45 to 02:45 0.0%
Sled Pull 00:00 04:34 to 04:34 0.0%
Rowing 00:00 04:26 to 04:26 0.0%
Farmers Carry 00:00 02:02 to 02:02 0.0%

Splits Time

Sells Aaron Perfect Race
Splits Total Average Total
Running 1 04:48 00:00 05:11 -00:23 00:00 +00:00
Ski Erg 04:03 04:48 04:41 -00:38 05:11 -00:23
Running 2 06:00 08:51 05:40 +00:20 09:52 -01:01
Sled Push 02:45 14:51 03:30 -00:45 15:32 -00:41
Running 3 06:18 17:36 06:16 +00:02 19:02 -01:26
Sled Pull 04:34 23:54 06:04 -01:30 25:18 -01:24
Running 4 06:17 28:28 06:14 +00:03 31:22 -02:54
Burpees Broad Jump 08:21 34:45 06:52 +01:29 37:36 -02:51
Running 5 06:24 43:06 06:30 -00:06 44:28 -01:22
Rowing 04:26 49:30 05:11 -00:45 50:58 -01:28
Running 6 06:14 53:56 06:19 -00:05 56:09 -02:13
Farmers Carry 02:02 01:00:10 02:36 -00:34 01:02:28 -02:18
Running 7 06:06 01:02:12 06:19 -00:13 01:05:04 -02:52
Sandbag Lunges 10:00 01:08:18 06:22 +03:38 01:11:23 -03:05
Running 8 06:58 01:18:18 07:24 -00:26 01:17:45 +00:33
Wall Balls 10:26 01:25:16 08:17 +02:09 01:25:09 +00:07
Roxzone 06:48 01:42:21 08:55 -02:07 01:42:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Aaron Sells performed well in the HYROX race, finishing in the top 54% of both the overall ranking and his age group. His overall time of 01:42:21 was respectable, but there are areas for improvement to enhance his performance in future races.

Splits Analysis:
Looking at the splits, Aaron had a strong start with a faster-than-average time in Running 1 and Ski Erg. He maintained a consistent pace in Running 3, Sled Pull, Running 6, Farmers Carry, and Running 7, all of which were either faster or on par with the average times. However, there were some segments where Aaron lost time, including Running 2, Burpees Broad Jump, Sandbag Lunges, Wall Balls, and the overall running time.

Segments to Improve


1. Running 2:
Aaron's time in Running 2 was 24 seconds slower than the average. To improve this segment, he should focus on improving his running endurance and speed. Incorporating interval training, such as sprints and tempo runs, into his training routine will help him build endurance and increase his running speed. Additionally, working on proper running form and technique, including stride length and cadence, can also help improve performance in this segment.

2. Burpees Broad Jump:
Aaron's time in Burpees Broad Jump was 1 minute and 57 seconds slower than the average. To improve this segment, he should focus on building strength and power in his lower body. Exercises such as squats, lunges, and plyometric exercises like box jumps can help improve explosive power and agility. Additionally, practicing the proper technique for burpees, including efficient transitions and minimizing rest time, will also contribute to improved performance.

3. Sandbag Lunges:
Aaron's time in Sandbag Lunges was 3 minutes and 45 seconds slower than the average. To improve this segment, he should focus on building strength and endurance in his legs and core. Exercises like weighted lunges, squats, and deadlifts will help improve leg strength and stability. Additionally, incorporating exercises that specifically target the muscles used in sandbag lunges, such as step-ups and Bulgarian split squats, can also be beneficial.

4. Wall Balls:
Aaron's time in Wall Balls was 2 minutes and 7 seconds slower than the average. To improve this segment, he should focus on building upper body and core strength. Exercises such as shoulder presses, push-ups, and planks will help improve upper body strength and stability. Additionally, practicing wall balls with proper form and technique, including efficient transitions and consistent pacing, will contribute to improved performance.

5. Overall Running Time:
Aaron's total running time was 1 hour and 39 minutes slower than the average. To improve his overall running performance, he should focus on building endurance and speed through consistent running training. Incorporating long runs, interval training, and hill sprints into his training routine will help improve cardiovascular fitness and running speed. Additionally, working on proper running form and technique, including stride length and cadence, can also contribute to improved performance.

Strategies


1. Pacing:
Aaron should focus on maintaining a consistent pace throughout the race to avoid burning out early or slowing down towards the end. He can achieve this by practicing pacing in training runs and incorporating tempo runs into his routine.

2. Transitions:
Aaron should work on improving his transition time between segments to minimize time lost in the roxzone. Practicing quick and efficient transitions during training sessions will help him save valuable time during the race.

3. Mental Preparation:
Aaron should develop mental strategies to stay focused and motivated throughout the race. This can include visualization techniques, positive self-talk, and setting small goals for each segment to keep him motivated and engaged.

In conclusion, Aaron Sells had a solid performance in the HYROX race, but there are areas for improvement. By focusing on specific training strategies and techniques to improve the identified segments, he can enhance his overall performance. Additionally, implementing race strategies such as pacing, efficient transitions, and mental preparation will contribute to better results in future races.

Similar Athletes
Watson Kyle 2024 Glasgow 01:42:45
Crosley Robert 2024 Dallas 01:42:14
Chazal Yannick 2023 Wien 01:42:47
Weng Ian Chu 2022 Hong Kong 01:42:10
Campbell Christopher 2024 Rotterdam 01:41:59
King Tim 2022 London 01:41:54
SanchezGrant Daniel 2024 Stockholm 01:42:08
Heron Aidan 2022 London 01:41:53
Wagner Theo 2023 Hamburg 01:42:19
Motz Oliver 2019 Hannover 01:41:59

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