Dive into this athlete’s performance at 2023 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 59 similar athletes.
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.
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.
This section showcases the entire Ramdas Atraju'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 Ramdas Atraju's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Ramdas Atraju'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.
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 Ramdas Atraju'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 20:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 15:27 | 01:15:06 to 59:39 | 75.7% |
| Sled Push | 02:15 | 06:55 to 04:40 | 11.0% |
| Wall Balls | 01:01 | 12:18 to 11:17 | 5.0% |
| Farmers Carry | 00:53 | 04:13 to 03:20 | 4.3% |
| Rowing | 00:37 | 06:20 to 05:43 | 3.0% |
| Ski Erg | 00:11 | 05:18 to 05:07 | 0.9% |
| Sled Pull | 00:00 | 06:33 to 06:33 | 0.0% |
| Burpees Broad Jump | 00:00 | 08:57 to 08:57 | 0.0% |
| Sandbag Lunges | 00:00 | 08:24 to 08:24 | 0.0% |
| Ramdas Atraju | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:14 | 00:00 | 06:51 -00:37 | 00:00 +00:00 |
| Ski Erg | 05:18 | 06:14 | 05:13 +00:05 | 06:51 -00:37 |
| Running 2 | 08:04 | 11:32 | 07:25 +00:39 | 12:04 -00:32 |
| Sled Push | 06:55 | 19:36 | 04:42 +02:13 | 19:29 +00:07 |
| Running 3 | 08:08 | 26:31 | 08:31 -00:23 | 24:11 +02:20 |
| Sled Pull | 06:33 | 34:39 | 08:12 -01:39 | 32:42 +01:57 |
| Running 4 | 07:34 | 41:12 | 08:33 -00:59 | 40:54 +00:18 |
| Burpees Broad Jump | 08:57 | 48:46 | 10:22 -01:25 | 49:27 -00:41 |
| Running 5 | 08:20 | 57:43 | 09:43 -01:23 | 59:49 -02:06 |
| Rowing | 06:20 | 01:06:03 | 05:55 +00:25 | 01:09:32 -03:29 |
| Running 6 | 08:58 | 01:12:23 | 09:17 -00:19 | 01:15:27 -03:04 |
| Farmers Carry | 04:13 | 01:21:21 | 03:28 +00:45 | 01:24:44 -03:23 |
| Running 7 | 08:30 | 01:25:34 | 09:11 -00:41 | 01:28:12 -02:38 |
| Sandbag Lunges | 08:24 | 01:34:04 | 10:23 -01:59 | 01:37:23 -03:19 |
| Running 8 | 19:20 | 01:42:28 | 13:49 +05:31 | 01:47:46 -05:18 |
| Wall Balls | 12:18 | 02:01:48 | 12:46 -00:28 | 02:01:35 +00:13 |
| Roxzone | 14:01 | 02:28:01 | 13:40 +00:21 | 02:28:01 |
Atraju Ramdas showed strength in certain segments, with his best running lap time being 00:06:14, which was only 19 seconds slower than the average. He also performed well in the sled pull segment, finishing 02 minutes and 49 seconds faster than the average time. Additionally, he excelled in the sandbag lunges segment, finishing 01 minute and 29 seconds faster than the average time.
To improve performance in the Run Total segment, Atraju should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and plyometric exercises can help improve his speed and endurance. Additionally, practicing quick transitions between exercises during training sessions can help reduce time lost during the race.
For the Running 8 segment, Atraju should focus on improving his running endurance. Incorporating longer distance runs into his training routine can help build his stamina. He can also include interval training sessions to improve his speed and pacing during the race.
To improve performance in the Best Lap segment, Atraju should work on his running technique and speed. Incorporating interval training with short sprints and focusing on proper running form can help improve his lap times.
In the Rowing segment, Atraju should concentrate on improving his rowing technique and power. Incorporating rowing-specific workouts into his training routine, such as rowing intervals and rowing drills, can help improve his rowing performance during the race.
For the Running 2 segment, Atraju should focus on improving his running speed and endurance. Incorporating interval training and hill sprints into his training routine can help improve his performance in this segment.
To improve performance in the Sled Push segment, Atraju should focus on building his lower body strength and power. Incorporating exercises such as squats, lunges, and deadlifts into his strength training routine can help improve his sled push performance.
In the Farmers Carry segment, Atraju should work on improving his grip strength and overall strength. Incorporating exercises such as farmer's walks, dead hangs, and grip exercises can help improve his performance in this segment.
For the Ski Erg segment, Atraju should focus on improving his upper body strength and power. Incorporating exercises such as pull-ups, push-ups, and shoulder presses into his strength training routine can help improve his ski erg performance.
In the Running 1 and Running 7 segments, Atraju should work on improving his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his performance in these segments.
Overall, with focused training and strategic race strategies, Atraju Ramdas can improve his performance in the HYROX race. By targeting specific areas for improvement and implementing the suggested training strategies, he can enhance his overall fitness and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Lau Jun Ji | 2024 Singapore National Stadium | 02:28:14 | |
| Murray Stephen | 2024 Glasgow | 02:28:24 | |
| Hoffmann Sebastian | 2023 Frankfurt | 02:27:49 | |
| Rosier Wilhelm | 2021 Hamburg | 02:28:01 | |
| 林 榮修 | 2024 Taipei | 02:27:56 | |
| Nguyen Thanh Cuong | 2023 Melbourne | 02:27:36 | |
| Tsang Matthew | 2023 Hong Kong | 02:28:24 | |
| Jones Matt | 2024 Birmingham | 02:27:55 | |
| Hinojosa Jacob | 2023 Dallas | 02:27:52 | |
| Kairat Tim | 2019 Leipzig | 02:27:39 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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