Dive into this athlete’s performance at 2024 Dublin 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 Clements 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 Clements 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 Clements 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 Clements 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
06:09.
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
Overall, Aaron Clements showcased an impressive performance in the 2024 Dublin Hyrox race, finishing in the top 45% out of 2696 athletes and the top 51% in his age group. He demonstrated a clear aptitude for running, finishing the total running time 01:43 faster than the average competitor. His best running lap was commendable, clocking in at 00:04:32. His transition time, or 'roxzone' time, was also significantly faster than average, indicating strong overall fitness and efficient transitions between exercises. However, it is evident from the splits analysis that Aaron's strength-based exercises require attention and improvement.
Segments to Improve
Based on the analysis of Aaron's splits, the following segments have been identified as areas needing the most improvement:
Burpees Broad Jump: Aaron's time in this segment was 02:04 slower than average, indicating a potential lack of explosive strength and conditioning. It is recommended that Aaron incorporate more plyometric exercises into his training routine, such as box jumps, jump squats, and jumping lunges, to improve his explosive power and speed. Additionally, focusing on burpees technique can also enhance performance in this segment.
Sandbag Lunges: Aaron's Sandbag Lunges segment was 01:35 slower than average. This suggests a need for improved leg strength and endurance. Incorporating more lunges variations, squats, and deadlifts into his strength training routine can help. Also, practicing lunges with different types of weights and in different directions can improve his sandbag lunges performance.
Wall Balls: Aaron's time was 00:32 slower than average in Wall Balls. This could be improved by focusing on lower body and core strength, as well as throwing technique. Exercises like squats, kettlebell swings, and medicine ball throws could be beneficial.
Sled Pull: This segment was completed 00:10 slower than average, suggesting a need for improved upper body strength and endurance. Incorporating more rope pull exercises, rowing machine workouts, and resistance band training can help improve his performance in this segment.
Rowing and Ski Erg: Aaron's times in rowing and ski erg segments were slower than average. This indicates a need for improved cardiovascular endurance and upper body strength. High-intensity interval training (HIIT) on the rowing machine and ski erg can help improve his performance in these segments.
Race Strategies
Considering Aaron's current performance, the following race strategies are suggested:
Pacing: As Aaron's running segments are generally faster than average, it is crucial that he maintains a consistent and sustainable pace throughout the race. Starting too fast can lead to early fatigue and slower times in later segments.
Transition Efficiency: While Aaron's overall transition time is already faster than average, there is always room for improvement. Practicing smooth and quick transitions between exercises can shave off valuable seconds from the overall time.
Strength Training: Given the need for improvement in strength-based segments, it is recommended that Aaron focus on strength training as part of his preparation for future races. This includes both targeted exercises for specific segments and general strength training to improve overall performance.
In conclusion, with targeted training and strategic race planning, Aaron Clements has the potential to significantly improve his future Hyrox race performance.