Dive into this athlete’s performance at 2024 Singapore 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 Ariyaratne Niro'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 Ariyaratne Niro'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 Ariyaratne Niro'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 Ariyaratne Niro'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
04:44.
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:
Niro Ariyaratne delivered a commendable performance at the 2024 Singapore Hyrox event, ranking 177th overall and 43rd in his age group (35-39). His overall time of 01:26:19 places him in the top 15% of all athletes, a significant achievement. Notably, his total running time of 00:42:32 was 00:50 faster than average, indicating a strong running profile. Niro's best running lap was an impressive 00:05:06. Despite his running strengths, some of the strength-based exercises and transitions could benefit from targeted improvements. His initial segments from Running 1 to Running 4 suggest a balanced start, neither too fast nor too slow, which is ideal for maintaining energy throughout the race.
Segments to Improve:
Sled Pull: Niro's performance in the sled pull was 01:39 slower than average, ranking in the 95th percentile. To improve, focus on building total body strength with exercises like deadlifts, bent-over rows, and rope pulls. Incorporating high-intensity interval training (HIIT) with sled pushes and pulls will simulate race conditions and improve endurance.
Rowing: Finishing last in this segment, 00:45 slower than average, suggests a need for better technique and stamina. Practice rowing drills focusing on stroke efficiency and power output. Consider incorporating rowing sprints and endurance pieces to build cardiovascular capacity.
Wall Balls: Here, Niro was 00:15 slower than average. Improve by practicing wall ball drills focusing on form and consistency. Include squat-to-press exercises to build explosive power and improve movement efficiency during the exercise.
Race Strategies:
Transition Efficiency: Despite an excellent Roxzone time, further enhancements can be achieved by practicing transition drills. This includes setting up simulation races where quick changes between exercises are prioritized.
Compromised Running Training: To improve running times post-exercise, integrate compromised running sessions where running is done immediately after strength exercises like sled pulls or wall balls. This will help adapt to the transition from strength to running during the race.
Pacing Strategy: Maintain the balanced pacing observed in the initial running segments. Avoid starting too fast, which can lead to fatigue in strength segments. Instead, aim for consistent speed increments as endurance builds throughout the race.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men