Dive into this athlete’s performance at 2024 Stockholm 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 Fynn Ashley'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 Fynn Ashley'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 Fynn Ashley'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 Fynn Ashley'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
03:54.
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:
Ashley, you put in a commendable effort at the 2024 Stockholm Hyrox competition, finishing in an overall time of 01:20:07, placing you in the top 38% overall and the top 44% in your age group. That’s nothing to sneeze at! Your total running time of 00:38:32 is impressive—about 01:43 faster than the average, indicating that you have a strong runner profile. However, your pacing strategy could use a little fine-tuning. You started the first running segment a bit too slow, which might have set the tone for your performance in some of the subsequent exercises.
It's clear that you have the endurance to run fast, but the strength segments need some love. Remember, each Hyrox event is a test of both strength and stamina. Your performance suggests that while you can run like the wind, it’s time to lift some heavy things and throw in a few more power moves. Let’s turn those weaknesses into strengths! 💪
Segments to Improve:
Burpees Broad Jump (00:06:10): This segment was your slowest, and it cost you precious time. To improve, focus on explosive power and coordination. Incorporate drills like box jumps and burpee variations into your routine. Aim for sets of 10-15, focusing on speed and form. You can also practice broad jumps to enhance distance and explosiveness.
Sandbag Lunges (00:05:36): This segment was also notably slower. To improve, increase your overall leg strength and stability. Use weighted lunges and split squats in your training. Try to vary the weights and distances. Incorporate lateral lunges and step-ups to target all angles of your legs and build the strength needed for the Hyrox format.
Sled Pull (00:04:39): A bit slower than average, this indicates a need for strength in your posterior chain. Focus on sled pulls and deadlifts, and work on your grip strength. Try doing sets of sled pulls for distance, and practice pulling the sled with varied weights to build up endurance and strength. Also, consider doing resistance band exercises to improve your pulling form.
Farmers Carry (00:02:14): Your grip strength might be holding you back here. Incorporate exercises like farmers walks with heavier weights and varying distances. This not only enhances grip strength but also improves overall core stability. Try to add in some kettlebell swings to add dynamic movement to your grip training.
Race Strategies:
Pacing: Start your race with a controlled pace in the first two running segments. This will help conserve energy for the strength exercises that follow. Remember, you want to feel strong heading into the sled push, not like you just sprinted a 5K!
Transitions: Your roxzone time of 00:06:39 is slower than average. Focus on improving your transition times between exercises. Practice quick changes of equipment during training sessions to simulate race day. Consider a quick mental checklist for each transition.
Mindset: Maintain a positive mental attitude throughout the race. Remember, the body achieves what the mind believes. Visualize yourself succeeding in each segment, especially the tougher ones. And when the going gets tough, remind yourself of this: "You’re not just competing against others; you’re competing against yourself." 🌟
Conclusion:
Ashley, you’ve got the foundation to build on, and all you need is a little fine-tuning and some focused training. Remember, "It’s not about being the best; it’s about being better than you were yesterday." Each workout, each rep, and each session brings you closer to your goals. Embrace the grind, and let’s turn those weaknesses into strengths! And hey, if strength training were easy, everyone would be doing it—so consider yourself among the brave few! 💥
Keep pushing forward, and let’s crush that next race! You’ve got this! Always remember, I’m here to help you unleash your full potential. Let’s get to work!
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