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

Malpas 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 45-49 #160052 01:25:01 70th in AG | Top 38.0% 867th | Top 47.0%
+01:02
43:26
Run Total
+00:09
05:26
Avg. Lap
-00:20
04:11
Best Lap
-00:06
35:48
Workout Total
-00:01
04:28
Avg. Workout
-00:54
05:51
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 Malpas 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 Malpas 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 Malpas 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 Malpas 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 03:51. Check the detail of the improvement plan below.

01:57 Potential Improvement 50.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:57 43:26 to 41:29 50.6%
Wall Balls 00:54 06:55 to 06:01 23.4%
Burpees Broad Jump 00:43 05:41 to 04:58 18.6%
Rowing 00:11 04:54 to 04:43 4.8%
Sled Push 00:06 02:47 to 02:41 2.6%
Ski Erg 00:00 04:19 to 04:19 0.0%
Sled Pull 00:00 04:33 to 04:33 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Sandbag Lunges 00:00 04:42 to 04:42 0.0%

Splits Time

Malpas Aaron Perfect Race
Splits Total Average Total
Running 1 04:11 00:00 04:35 -00:24 00:00 +00:00
Ski Erg 04:19 04:11 04:26 -00:07 04:35 -00:24
Running 2 05:05 08:30 04:55 +00:10 09:01 -00:31
Sled Push 02:47 13:35 02:51 -00:04 13:56 -00:21
Running 3 05:26 16:22 05:22 +00:04 16:47 -00:25
Sled Pull 04:33 21:48 04:53 -00:20 22:09 -00:21
Running 4 05:34 26:21 05:20 +00:14 27:02 -00:41
Burpees Broad Jump 05:41 31:55 05:17 +00:24 32:22 -00:27
Running 5 06:01 37:36 05:30 +00:31 37:39 -00:03
Rowing 04:54 43:37 04:48 +00:06 43:09 +00:28
Running 6 05:32 48:31 05:22 +00:10 47:57 +00:34
Farmers Carry 01:57 54:03 02:10 -00:13 53:19 +00:44
Running 7 05:31 56:00 05:21 +00:10 55:29 +00:31
Sandbag Lunges 04:42 01:01:31 05:03 -00:21 01:00:50 +00:41
Running 8 06:09 01:06:13 05:57 +00:12 01:05:53 +00:20
Wall Balls 06:55 01:12:22 06:26 +00:29 01:11:50 +00:32
Roxzone 05:51 01:25:01 06:45 -00:54 01:25:01
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Aaron Malpas performed well in the HYROX race in London, finishing with an overall time of 01:25:01. He achieved an impressive overall rank of 867, which puts him in the top 30% of the 2806 athletes. In his age group, he ranked 70, placing him in the top 25% of the 280 athletes. Aaron's total running time was 00:43:26, which is 02:06 slower than the average for his finish time.

Based on the splits analysis, Aaron had some strong performances in certain segments, such as Running 1 and the Ski Erg, where he was faster than the average. He also excelled in the Sled Push and Sled Pull, where he gained significant time compared to the average. However, there were some segments where he struggled, including Burpees Broad Jump, Running 4, Running 5, and Wall Balls, where he lost considerable time.

Segments to Improve


1. Burpees Broad Jump:
Aaron's time in this segment was 00:05:41, which is 00:45 slower than the average. To improve in this area, he should focus on improving his explosive power and conditioning. Incorporating exercises such as box jumps, plyometric push-ups, and burpees into his training routine can help improve his performance in this segment. Additionally, practicing proper form and technique for the broad jump can also contribute to better results.

2. Running 4 and Running 5:
Aaron's times for both Running 4 and Running 5 were slower than the average. To enhance his running performance, he should include specific running drills and exercises in his training routine. Interval training, hill sprints, and tempo runs can help improve his speed and endurance. Additionally, focusing on strengthening his leg muscles through exercises like squats, lunges, and calf raises can contribute to better running performance.

3. Wall Balls:
Aaron's time for the Wall Balls segment was 00:06:55, which is 00:28 slower than the average. To improve in this area, he should work on increasing his upper body strength and endurance. Incorporating exercises such as medicine ball throws, push presses, and overhead squats into his training routine can help improve his performance in this segment. Additionally, practicing proper form and technique for the wall balls, including a smooth and efficient movement pattern, can contribute to better results.

Strategies


- Pacing: Based on the splits analysis, Aaron's pacing was relatively consistent throughout the race. However, he should consider adjusting his pace in segments where he tends to lose time, such as Burpees Broad Jump, Running 4, Running 5, and Wall Balls. By starting these segments at a slightly slower pace and gradually increasing speed as he progresses, he can avoid burning out early and maintain a more consistent performance.

- Transitions: Improving transition times can significantly impact overall race performance. Aaron should focus on practicing efficient and quick transitions between segments during his training sessions. By reducing the time spent in the roxzone, he can gain valuable seconds that can make a difference in his overall time.

- Strength and Conditioning: To improve overall fitness and performance, Aaron should incorporate strength and conditioning exercises into his training routine. This can include exercises such as weightlifting, circuit training, and functional movements. By improving his overall strength and conditioning, he can enhance his performance in both the running and strength-based segments of the race.

- Specific Training Focus: Based on the analysis, Aaron should prioritize improving his running performance by incorporating specific running drills and exercises into his training routine. This can help him become more efficient and faster in the running segments of the race.

In conclusion, Aaron Malpas put forth a strong performance in the HYROX race in London. While he excelled in certain segments, there are areas for improvement, such as the Burpees Broad Jump, Running 4, Running 5, and Wall Balls. By focusing on specific training strategies and techniques, including targeted exercises, drills, and form corrections, Aaron can enhance his performance in these areas and achieve even better results in future races. Additionally, implementing race strategies such as pacing adjustments and efficient transitions can further contribute to improved performance.

Similar Athletes
Cordsen Markus 2024 Köln 01:24:54
Akbaba Gürkan 2024 Amsterdam 01:25:14
Brosnan Ross 2024 Malaga 01:25:02
Valeri Giacomo 2024 Rimini 01:25:11
skipworth john 2021 Los Angeles 01:24:51
Chatsuphang Thanandon 2024 Hong Kong 01:24:58
Massouf Fred 2022 Maastricht 01:24:49
Ong Terence 2024 Singapore National Stadium 01:24:59
Tamisier Justin 2024 Bordeaux 01:24:59
Rushton Theo 2023 London 01:25:27

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