Dive into this athlete’s performance at 2024 Melbourne 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 Ng 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 Ng 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 Ng 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 Ng 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
03:17.
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
Aaron Ng delivered a commendable performance at the 2024 Melbourne Hyrox event, finishing within the top 39% of all athletes and top 44% in his age group. His overall time was 01:31:16, with a total running time of 00:46:48, which was 01:24 slower than the average. This suggests that while Aaron has a strong hybrid profile with both running and strength capabilities, there is room for improvement in running efficiency. Aaron's initial pacing was slightly slow, as indicated by his first few running segments being slower than average. However, he demonstrated strength in exercises like the Ski Erg, Sled Push, and Wall Balls, where he performed significantly faster than the average.
Segments to Improve
Total Running Time: To improve running efficiency, Aaron should incorporate more interval training. Fartlek runs, tempo runs, and hill sprints will enhance his speed and endurance. Additionally, practicing "compromised running" by performing short runs after strength exercises can improve his transition from strength to running segments.
Roxzone: Aaron's transition times between exercise zones were slower than average. To address this, he should practice quick transitions during training sessions, focusing on minimizing rest and improving agility. Agility drills such as ladder drills and cone drills can enhance his transition speed.
Burpees Broad Jump: To improve in this area, Aaron should focus on explosive strength training. Incorporating plyometric exercises like box jumps, squat jumps, and burpee variations can help enhance his power and efficiency.
Sandbag Lunges: Strengthening the lower body through exercises like lunges, squats, and deadlifts will aid in improving performance in this segment. Incorporating sandbag training in routine workouts can also improve familiarity and efficiency with the movement.
Sled Pull: Although Aaron performed better than average, further improvement is possible. Focus on upper body and core strength through exercises like rows, pull-ups, and core stability workouts to enhance sled pull performance.
Race Strategies
Pacing: Since Aaron's initial running segments were slower, he should focus on maintaining a consistent pace throughout the race. Implementing negative split strategies during training can help him learn to pace effectively.
Transition Efficiency: Aaron should practice quick gear changes and minimizing rest between segments. Simulating race conditions in training can increase his ability to transition smoothly during the race.
Nutrition and Hydration: Ensuring proper nutrition and hydration before and during the race will help maintain energy levels. Experimenting with different nutrition strategies during training can help Aaron find the most effective approach for race day.