Season 24/25 2024 Dallas (1844) HYROX (1540) Men (927) Aten Aaron

Aten Aaron Hyrox Result

Dive into this athlete’s performance at 2024 Dallas 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

USA USA Flag Men 35-39 #81022 01:30:43 108th in AG | Top 50.7% 451st | Top 48.7%
+00:00
44:49
Run Total
+00:01
05:36
Avg. Lap
+00:34
05:20
Best Lap
+00:17
38:44
Workout Total
+00:02
04:50
Avg. Workout
-00:17
07:14
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 Aten 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 Aten 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 Aten 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 Aten 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 03:37. Check the detail of the improvement plan below.

01:26 Potential Improvement 39.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:26 08:05 to 06:39 39.6%
Run Total 00:55 44:49 to 43:54 25.3%
Sandbag Lunges 00:48 06:03 to 05:15 22.1%
Ski Erg 00:20 04:49 to 04:29 9.2%
Sled Push 00:06 03:03 to 02:57 2.8%
Sled Pull 00:02 05:04 to 05:02 0.9%
Burpees Broad Jump 00:00 05:11 to 05:11 0.0%
Rowing 00:00 04:51 to 04:51 0.0%
Farmers Carry 00:00 01:38 to 01:38 0.0%

Splits Time

Aten Aaron Perfect Race
Splits Total Average Total
Running 1 06:03 00:00 04:45 +01:18 00:00 +00:00
Ski Erg 04:49 06:03 04:31 +00:18 04:45 +01:18
Running 2 05:20 10:52 05:11 +00:09 09:16 +01:36
Sled Push 03:03 16:12 03:04 -00:01 14:27 +01:45
Running 3 05:26 19:15 05:39 -00:13 17:31 +01:44
Sled Pull 05:04 24:41 05:16 -00:12 23:10 +01:31
Running 4 05:26 29:45 05:38 -00:12 28:26 +01:19
Burpees Broad Jump 05:11 35:11 05:49 -00:38 34:04 +01:07
Running 5 05:37 40:22 05:50 -00:13 39:53 +00:29
Rowing 04:51 45:59 04:56 -00:05 45:43 +00:16
Running 6 05:35 50:50 05:41 -00:06 50:39 +00:11
Farmers Carry 01:38 56:25 02:18 -00:40 56:20 +00:05
Running 7 05:35 58:03 05:39 -00:04 58:38 -00:35
Sandbag Lunges 06:03 01:03:38 05:30 +00:33 01:04:17 -00:39
Running 8 05:50 01:09:41 06:22 -00:32 01:09:47 -00:06
Wall Balls 08:05 01:15:31 07:03 +01:02 01:16:09 -00:38
Roxzone 07:14 01:30:43 07:31 -00:17 01:30:43
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Aaron, you crushed it in Dallas! Finishing with a time of 01:30:43 puts you in the top 15% of 2857 athletes. That's no small feat! Your total running time of 00:44:52 is a solid 7 seconds faster than average, indicating you've got that runner's profile going on. However, your pacing at the start could use a little finesse; your first run segment was 1:20 slower than average. It's like you were pacing yourself for a leisurely stroll instead of a race! ⚡️

Overall, you're showing that you have a good balance between running and strength, but we’ll need to sharpen those strength segments to really elevate your performance. Remember, in Hyrox, it's not just about running fast; it's about being a well-rounded athlete. You want to be the Swiss Army knife of fitness, not just a fancy corkscrew. 😉

Segments to Improve:

Now, let’s dig into the segments that could use some TLC:

  • Wall Balls: 00:08:05 (1:04 slower than average)
  • Sandbag Lunges: 00:06:03 (34 seconds slower than average)
  • Ski Erg: 00:04:49 (18 seconds slower than average)
  • Sled Pull: 00:05:04 (11 seconds slower than average)
  • Sled Push: 00:03:03 (1 second faster than average)

These segments have the most potential for improvement. Let’s transform those weaknesses into strengths!

Wall Balls

This segment is a key area for improvement. Focus on your form: keep your feet shoulder-width apart, engage your core, and use your legs to drive the ball up. You can practice this with:

  • Wall Ball Drills: Aim for 3 sets of 15-20 reps. Focus on consistent depth and explosive power.
  • Weighted Squats: 3 sets of 10-12 reps to build the leg strength necessary for those wall balls.
Sandbag Lunges

These can be a real leg burner and require the right technique. Ensure you maintain a straight posture and take deep lunges. To improve this, try:

  • Sandbag Lunges: Start with 3 sets of 10 per leg, gradually increasing the weight as you get stronger.
  • Core Stability Exercises: Planks and side planks help keep your core strong, which is crucial for lunging effectively.
Ski Erg

For the Ski Erg, focus on your technique. It’s not just about pulling hard; it’s about pulling smart. Try:

  • Ski Erg Intervals: 5 sets of 1 minute at max effort, followed by 1 minute of rest.
  • Upper Body Strength Training: Incorporate pull-ups, rows, and shoulder presses to build the muscles you use on the Ski Erg.
Sled Pull

You’re right on the cusp with the Sled Pull, but let’s push it further! Work on your grip and leg drive. Consider:

  • Sled Pull Technique Drills: Use lighter weights and focus on your form before adding weight.
  • Leg Presses: 3 sets of 10-12 to increase overall leg strength, which translates directly to better sled pulling.
Race Strategies:

Now, let’s talk race day:

  • Pacing: Start steady, especially on the first run. You want to reserve energy for those heavy segments ahead. Think marathon, not sprint!
  • Transitions: Aim to streamline your transitions. Practicing quick changes between exercises will save you precious seconds. Remember, it’s a race, not a coffee break!
  • Hydration & Nutrition: Stay fueled and hydrated. Dehydration is a fast track to a poor performance. Think of water as your magic potion! 🧙‍♂️
Conclusion:

Aaron, you’re on the right track, and with a little fine-tuning, you can take your performance to the next level! Embrace the grind—after all, "Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t."💪

Keep pushing, keep improving, and remember: even the best athletes were once beginners. You’ve got this! I’m rooting for you all the way to the next race. Let's make those segments your playground! 💥

Until next time, keep hustling!

- 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
Similar Athletes
Foweraker Elliot 2023 Stockholm 01:30:50
Schouwvlieger Daniel 2024 Maastricht 01:30:50
Zorer Marco 2024 Rimini 01:30:27
Blanchard Martin 2024 Manchester 01:30:32
Nisbet Christopher 2023 London 01:31:05
Sousa Nuno 2023 Madrid 01:31:05
Walton Joe 2023 Manchester 01:30:36
Orr Matt 2023 Dublin 01:30:37
Murphy Tim 2024 Dallas 01:30:18
Marfella Gennaro 2024 Rimini 01:30:46

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Dallas 01:48:26

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