Dive into this athlete’s performance at 2024 Melbourne 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 Lendaro 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 Lendaro 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 Lendaro 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 Lendaro 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
03:35.
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
Aaron Lendaro's performance in the 2024 Melbourne Hyrox event was commendable, placing him in the top 24% overall and the top 26% in his age group. His overall time of 01:22:38 showcases a solid foundation, although there is room for improvement, particularly in running and transitions. Aaron's total running time was 00:42:26, which is 00:47 slower than the average, indicating a need for enhanced running efficiency. His strengths lie in strength-intensive segments such as the Sled Push and Wall Balls, where he outperformed the average significantly. However, his running splits suggest a tendency to start moderately without drastic pacing errors, maintaining a consistent yet slightly slower-than-average pace. Aaron exhibits a hybrid profile with potential to excel further by balancing running and strength.
Segments to Improve
Total Running Time:
While Aaron's running segments were consistent, they were generally slower than average. To improve, Aaron should focus on interval training to boost speed and endurance. Consider incorporating:
Interval Runs: Alternate between high-intensity sprints (400m to 800m) and recovery periods.
Tempo Runs: Maintain a challenging pace for 20-30 minutes to build sustained speed.
Roxzone Transitions:
The Roxzone time was significantly slower, suggesting a need for faster transitions and reduced recovery time. Aaron can benefit from transition practice and overall fitness improvement:
Transition Drills: Practice quick and efficient gear changes and movement between exercise zones.
Circuit Training: High-intensity circuits with minimal rest to simulate race conditions.
Sled Pull:
Despite a strong Sled Push, the Sled Pull was comparatively slower. Focus on upper body and grip strength with these exercises:
Rope Pulls: Employ thick ropes for pulling exercises to enhance grip and back strength.
Deadlifts: Build overall pulling power and core stability.
Sandbag Lunges:
Improvement in this segment can be achieved by focusing on lower body strength and endurance:
Lunges with Weights: Incorporate weighted lunges to build strength and stability.
Plyometric Exercises: Boost explosive strength and agility.
Farmers Carry:
Enhance grip and core strength to improve this segment:
Heavy Carries: Practice carrying heavy loads over increasing distances.
Grip Strength Exercises: Use hand grippers or hang from bars to develop grip endurance.
Race Strategies
Pacing: Maintain a steady pace throughout, avoiding early exhaustion. Monitor pace in the first few segments to prevent slowing down towards the end.
Transition Efficiency: Minimize time in the Roxzone by planning transitions in advance and practicing quick changes between segments during training.
Compromised Running: Focus on running immediately after strength-intensive exercises to simulate race scenarios and improve performance under fatigue.
Strategic Rest: Use brief, strategic rest periods to recover without losing significant time, particularly in the Roxzone and transitions.
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