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.
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 Prejean Ashton'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 Prejean Ashton'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 Prejean Ashton'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 Prejean Ashton'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
02:20.
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:
Ashton, you crushed it out there in Dallas! With an overall time of 01:25:13, you secured a spot in the top 11% of nearly 3000 athletes—seriously impressive! Your total running time was 00:41:46, which is a solid 52 seconds faster than average, showcasing that you're more of a runner than a lifter in this Hyrox journey. However, it seems like you started a bit too slow on the first run (00:04:59), which left some room for improvement. You picked up the pace on the subsequent runs, showing that you have the endurance and speed to make it happen. Just remember, in Hyrox, pacing is like your favorite pair of shoes—it needs to be just right!
Segments to Improve:
Let's dive into the segments where you can level up your game:
Roxzone (00:08:13, 01:31 slower than average): This is a key area for improvement! The time spent between exercise zones can significantly impact your overall performance. To enhance your transitions, incorporate drills that focus on quick changes—think shuttle runs or agility ladders. Practice moving from one exercise to another with minimal downtime. Aim for a 2-3 second rest max between zones to keep that heart rate up!
Burpees Broad Jump (00:05:29, 01:01 slower than average): This can be a game-changer! Work on your explosive power with box jumps and plyometric exercises. Start with a few sets of 10-15 burpees, followed by broad jumps to build that strength and speed. Proper form is crucial—keep your core tight and land softly to avoid injuries. You want to leap like a gazelle, not flop like a fish!
Sandbag Lunges (00:05:21, 00:52 slower than average): Lunges can be brutal, but they’re your best friend for building leg strength. Add weighted lunges to your routine, and focus on maintaining good form—keep that front knee aligned with your ankle. Include reverse lunges to hit different muscle groups. If you can lunge while carrying a sandwich, you’ll be unstoppable!
Sled Push (00:03:03, 00:11 slower than average): Time to channel your inner strongman! Incorporate heavy sled pushes into your training at least once a week. Work on both speed and power—try to push for a short distance as fast as you can, then recover. It’s like sprinting but with a giant weight attached. Who doesn’t love a challenge?
Rowing (00:05:03, 00:14 slower than average): Rowing requires a good combination of strength and technique. Focus on your rowing form—keep your back straight and engage your core. Aim for intervals: row hard for 1 minute, then recover for 30 seconds. You'll build that endurance and power, and before you know it, you'll be gliding like a pro!
Race Strategies:
Now that we've pinpointed the segments to work on, let's talk strategy for your next race:
Pacing: Start your first run a bit faster to set a strong tone for the race. You have the endurance—don’t hold back! Aim for a pace closer to your average from Running 2 and 3.
Transitions: Practice your transitions during training. Visualize each exercise and the transition to the next. A great tip is to set your equipment up in a way that minimizes your movement. Less time messing around means more time racing!
Breathing Techniques: Focus on your breathing during high-intensity segments. Controlled breaths can help you maintain stamina. Try to breathe in through your nose and out through your mouth—think of it as your secret weapon!
Mindset: Keep a positive mindset through the race. When it gets tough, remind yourself of your hard work and dedication. Remember, “You don’t stop when you’re tired; you stop when you’re done!”
Conclusion:
Ashton, you’ve got a solid foundation to build on, and with the right tweaks, you can take your performance to the next level. Remember, it’s not just about where you start; it’s about where you finish! Keep pushing through those tough spots, and before you know it, you’ll be in a whole new league. Every workout is a step towards greatness, and I'm here to help you every step of the way. Let’s crush that next race together! 💪💥
Stay strong and keep smiling, because every drop of sweat is just fat crying! Until next time, this is your Rox-Coach cheering you on!