Howard Aaron Hyrox Result

Dive into this athlete’s performance at 2022 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 613 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #132007 01:53:39 180th in AG | Top 93.3% 788th | Top 91.3%
-01:50
53:20
Run Total
-00:12
06:40
Avg. Lap
-00:27
05:07
Best Lap
-01:47
46:39
Workout Total
-00:14
05:49
Avg. Workout
+03:33
13:43
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 613 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 613 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Howard 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 Howard 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 613 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 Howard 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 Howard 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.

02:17 Potential Improvement 63.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:17 09:58 to 07:41 63.1%
Sled Push 00:52 04:49 to 03:57 24.0%
Run Total 00:17 53:20 to 53:03 7.8%
Sandbag Lunges 00:11 07:15 to 07:04 5.1%
Ski Erg 00:00 04:27 to 04:27 0.0%
Sled Pull 00:00 04:59 to 04:59 0.0%
Rowing 00:00 05:16 to 05:16 0.0%
Farmers Carry 00:00 02:28 to 02:28 0.0%
Wall Balls 00:00 07:27 to 07:27 0.0%

Splits Time

Howard Aaron Perfect Race
Splits Total Average Total
Running 1 05:07 00:00 05:28 -00:21 00:00 +00:00
Ski Erg 04:27 05:07 04:51 -00:24 05:28 -00:21
Running 2 05:23 09:34 06:07 -00:44 10:19 -00:45
Sled Push 04:49 14:57 03:54 +00:55 16:26 -01:29
Running 3 06:56 19:46 06:54 +00:02 20:20 -00:34
Sled Pull 04:59 26:42 06:49 -01:50 27:14 -00:32
Running 4 06:29 31:41 06:52 -00:23 34:03 -02:22
Burpees Broad Jump 09:58 38:10 07:46 +02:12 40:55 -02:45
Running 5 07:33 48:08 07:14 +00:19 48:41 -00:33
Rowing 05:16 55:41 05:25 -00:09 55:55 -00:14
Running 6 06:47 01:00:57 06:57 -00:10 01:01:20 -00:23
Farmers Carry 02:28 01:07:44 02:45 -00:17 01:08:17 -00:33
Running 7 06:02 01:10:12 06:57 -00:55 01:11:02 -00:50
Sandbag Lunges 07:15 01:16:14 07:15 +00:00 01:17:59 -01:45
Running 8 09:05 01:23:29 08:34 +00:31 01:25:14 -01:45
Wall Balls 07:27 01:32:34 09:41 -02:14 01:33:48 -01:14
Roxzone 13:43 01:53:39 10:10 +03:33 01:53:39
Based on 613 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Aaron Howard performed well in the Hyrox race in London, finishing in the top 61% of 1274 athletes. He also achieved a respectable rank in his age group, placing in the top 64% of 278 athletes. His overall time of 01:53:39 indicates a solid performance, but there are areas for improvement.

- In terms of pacing, Aaron's best running lap time of 00:05:07 suggests that he started the race at a good pace. However, his overall running time of 00:53:20 was 01:59 slower than the average, indicating that he may have lost time in other segments.

- Based on the splits analysis, it appears that Aaron is stronger in the running segments compared to the strength-based segments. His running 1, running 2, running 3, running 4, running 6, running 7, and farmers carry times were faster than the average, indicating a good running profile. However, he faced challenges in the sled push, burpees broad jump, and running 5 segments, where he lost time compared to the average.

Segments to Improve


1. Roxzone:
Aaron's time in the roxzone was 00:13:43, which was 03:41 slower than the average. To improve in this segment, Aaron should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises can help him improve in this area.

2. Burpees Broad Jump:
Aaron's time in the burpees broad jump segment was 00:09:58, which was 02:24 slower than the average. To improve in this segment, Aaron should focus on enhancing his explosiveness and endurance. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve his power and speed. Additionally, incorporating interval training that includes burpees and broad jumps can help simulate race conditions and improve his performance in this segment.

3. Sled Push:
Aaron's time in the sled push segment was 00:04:49, which was 00:27 slower than the average. To improve in this segment, Aaron should focus on developing his lower body strength and improving his pushing technique. Exercises such as squats, lunges, deadlifts, and sled pushes can help enhance his lower body strength. Additionally, practicing proper form and technique during sled pushes, focusing on driving through the legs and maintaining a steady pace, can help him improve his time in this segment.

4. Running 5:
Aaron's time in the running 5 segment was 00:07:33, which was 00:21 slower than the average. To improve in this segment, Aaron should focus on improving his endurance and speed. Incorporating longer distance runs, interval training, and hill sprints can help improve his cardiovascular fitness and running speed. Additionally, working on his running form and efficiency, such as maintaining a steady pace and proper breathing technique, can help him improve his time in this segment.

Strategies


- Prioritize overall fitness: Aaron should focus on improving his overall fitness to enhance his performance in all segments. Incorporating a well-rounded training program that includes strength training, cardiovascular exercises, and flexibility work can help improve his overall fitness level.

- Practice transitions: To reduce time in the roxzone, Aaron should practice smooth and quick transitions between exercises. Setting up a mock race scenario during training and practicing transitions can help him become more efficient and save time during the actual race.

- Pace strategically: Aaron should aim to maintain a consistent pace throughout the race to avoid burning out early. Starting strong in the running segments is important, but he should also ensure that he conserves enough energy for the strength-based segments. Finding a balance between speed and endurance will be key to improving his overall performance.

- Focus on form and technique: Proper form and technique can make a significant difference in performance. Aaron should pay attention to his form during each exercise and seek guidance from a coach or trainer if needed. Working on proper technique, such as maintaining a strong core, engaging the right muscle groups, and executing movements efficiently, can help improve his performance in each segment.

- Train specifically for compromised running scenarios: Hyrox races often require running after completing strength-based exercises. Aaron should incorporate specific training drills that simulate running with fatigued muscles. This can include running immediately after completing strength exercises or incorporating short sprints during strength training sessions.

By implementing these strategies and focusing on improving the identified areas of weakness, Aaron Howard can enhance his performance in future Hyrox races.

Similar Athletes
Browne Nathan 2023 London 01:53:59
Hsu Yaowen 2024 Hong Kong 01:53:56
Fernandez Crespo Jose Antonio 2022 Valencia 01:53:13
Zufas Panajotis 2023 Hannover 01:53:21
Mcrae Andrew 2024 Brisbane 01:53:54
Gephart Sean 2022 Los Angeles 01:53:21
Mohamed Ahmed 2024 Cape Town 01:53:40
Härtwig Mirko 2019 Leipzig 01:53:27
Chin Edwin 2023 Hong Kong 01:53:42
Cuk Vujadin 2024 Vienna - European Championship 01:53:16

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