Amaya Ronald Hyrox Result

Dive into this athlete’s performance at 2024 Dallas 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

USA USA Flag Men 25-29 #73026 01:25:49 62nd in AG | Top 46.3% 327th | Top 35.3%
+00:31
43:14
Run Total
+00:04
05:24
Avg. Lap
+00:03
04:37
Best Lap
-01:12
35:03
Workout Total
-00:09
04:22
Avg. Workout
+00:44
07:37
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 Amaya Ronald'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 Amaya Ronald'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 Amaya Ronald'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 Amaya Ronald'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 03:40. Check the detail of the improvement plan below.

01:35 Potential Improvement 43.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:35 43:14 to 41:39 43.2%
Sled Pull 01:08 05:46 to 04:38 30.9%
Burpees Broad Jump 00:23 05:23 to 05:00 10.5%
Rowing 00:17 05:01 to 04:44 7.7%
Sandbag Lunges 00:13 05:03 to 04:50 5.9%
Ski Erg 00:02 04:25 to 04:23 0.9%
Sled Push 00:02 02:44 to 02:42 0.9%
Farmers Carry 00:00 01:59 to 01:59 0.0%
Wall Balls 00:00 04:42 to 04:42 0.0%

Splits Time

Amaya Ronald Perfect Race
Splits Total Average Total
Running 1 04:28 00:00 04:36 -00:08 00:00 +00:00
Ski Erg 04:25 04:28 04:27 -00:02 04:36 -00:08
Running 2 04:37 08:53 04:58 -00:21 09:03 -00:10
Sled Push 02:44 13:30 02:55 -00:11 14:01 -00:31
Running 3 05:09 16:14 05:24 -00:15 16:56 -00:42
Sled Pull 05:46 21:23 04:57 +00:49 22:20 -00:57
Running 4 05:16 27:09 05:22 -00:06 27:17 -00:08
Burpees Broad Jump 05:23 32:25 05:19 +00:04 32:39 -00:14
Running 5 06:12 37:48 05:33 +00:39 37:58 -00:10
Rowing 05:01 44:00 04:49 +00:12 43:31 +00:29
Running 6 05:56 49:01 05:25 +00:31 48:20 +00:41
Farmers Carry 01:59 54:57 02:11 -00:12 53:45 +01:12
Running 7 05:38 56:56 05:23 +00:15 55:56 +01:00
Sandbag Lunges 05:03 01:02:34 05:06 -00:03 01:01:19 +01:15
Running 8 06:01 01:07:37 06:00 +00:01 01:06:25 +01:12
Wall Balls 04:42 01:13:38 06:31 -01:49 01:12:25 +01:13
Roxzone 07:37 01:25:49 06:53 +00:44 01:25:49
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ronald, you absolutely crushed it with a finish time of 01:25:49, landing in the top 11% overall! That's no small feat out of 2857 athletes. Your rank of 61 in the 25-29 age group keeps you in the top 45% of 133 competitors, so you’re definitely holding your own! 💪

Now, let’s talk about pacing. Starting strong with a running lap of 00:04:28 was solid, but it seems like you might have gone a bit too fast right out of the gate. While it felt like you were flying, transitioning to Running 2 and beyond showed a noticeable dip in performance. This indicates that you might need to balance that initial energy burst with a more sustainable pace throughout the race. Your total running time of 00:43:17 is slower than average, suggesting you have a bit more of a runner’s profile, but we need to work on building that strength to match your speed.

Segments to Improve:

Let’s dig into the segments where there’s room for improvement:

  • Sled Pull (00:05:46): This segment took a toll on your time, being 00:51 slower than average. To improve, focus on building upper body strength and technique. Incorporate these drills:
    • Resistance Band Rows: Great for mimicking the sled pull motion. Aim for 3 sets of 10-15 reps.
    • Farmer's Carries: Working on grip strength and core stability. Carry heavy weights for 30-60 seconds, rest, and repeat 4 times.
    • Deadlifts: Strengthen those hamstrings and glutes, essential for pulling. Aim for 4 sets of 6-8 reps with a challenging weight.
  • Roxzone (00:07:29): Spending 00:44 longer than average in transition is a big area for improvement. Work on your overall fitness and transitions:
    • Practice Quick Transitions: Set up a mini-course and time yourself on how quickly you can move from one exercise to another.
    • Interval Training: Incorporate high-intensity intervals to increase your aerobic capacity and stamina, which will help you maintain speed during transitions.
  • Burpees Broad Jump (00:05:23): You were 00:05 slower than average here. Let's amp it up with:
    • Burpee Variations: Incorporate different styles such as lateral burpees or burpee box jumps to add intensity.
    • Plyometric Training: Focus on explosive movements to boost your broad jump distance.
  • Sandbag Lunges (00:05:03): While you were slightly faster than average, there’s always room to push the envelope. Try:
    • Weighted Lunges: Use heavier weights to build strength. Go for 4 sets of 8-10 reps for each leg.
    • Single-Leg Stability Work: To enhance balance and strength, incorporate single-leg squats and lunges into your routine.
  • Rowing (00:05:01): Just a little slower than average. For improvement:
    • Rowing Intervals: Alternate between sprinting and steady rowing. Aim for 30-second sprints followed by 1-minute steady pace, repeated for 10 minutes.
    • Technique Work: Focus on your form during rowing—ensure you’re pushing with your legs, not just pulling with your arms.
Race Strategies:

As you gear up for the next race, consider these strategies:

  • Pacing: Start strong but don’t redline too early. Gradually increase your pace in the later running segments after a solid warm-up.
  • Transition Practice: Include practice runs where you focus on your transitions between exercises. Time yourself and aim to cut down on that Roxzone time.
  • Mindset: Keep a positive mantra going through the tough segments. Something like, “I’m stronger than the sled pull!” can keep your head in the game.
Conclusion:

Ronald, you’ve got a solid foundation, but with a few tweaks, you can elevate your performance even more! Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, push through those tough sessions, and remember that every rep counts! 💥

Lastly, don’t forget to enjoy the process. It’s not just about crossing the finish line but how you get there. So let’s keep working hard, and who knows? The next race might just see you climbing up that leaderboard! Keep at it, champ! 🏆

Catch you in the roxzone,

The Rox-Coach

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
Similar Athletes
Audrain Matt 2024 Karlsruhe 01:26:09
Urquhart Alexander 2023 Chicago 01:26:15
Albrecht Moritz 2021 Berlin 01:25:50
Philliskirk Robert 2023 Birmingham 01:25:55
Cope Gary 2024 Manchester 01:25:21
Wagemakers Sjors 2023 Hannover 01:26:17
Findlay Joshua 2024 Frankfurt 01:25:21
Inglis Gary 2024 Glasgow 01:25:21
Richardson Andy 2021 London 01:25:36
Gomez Juan 2022 New York 01:25:40

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 New York 01:40:22

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