Dive into this athlete’s performance at 2024 New York 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 Men #104022 01:23:21
68th in
AG
| Top 7.6%
314th | Top 35.1%
+01:08
42:49
Run Total
+00:09
05:21
Avg. Lap
+00:51
05:19
Best Lap
-02:13
32:58
Workout Total
-00:16
04:07
Avg. Workout
+01:06
07:38
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 Schrag 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 Schrag 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 Schrag 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 Schrag 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
04:10.
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 Schrag's performance in the 2024 New York HYROX race places him solidly in the top tier of his age group and overall, showcasing a commendable level of fitness and competitive edge. His overall rank and percentile indicate a strong competitor. However, by analyzing his total running time, which is slightly slower than the average, it is evident that Aaron has a more strength-oriented profile than a runner's profile, despite starting the race with a faster-than-average first running segment. This suggests that while Aaron has a strong start, maintaining pace throughout the race could be an area for improvement. Additionally, the Roxzone time being significantly slower than average points towards potential inefficiencies in transitions between exercises and overall fitness that could be optimized for better performance.
Segments to Improve:
Run Total & Roxzone: Aaron's total running time and Roxzone are key areas for improvement. To enhance his running endurance and speed, interval training mixed with long-distance runs can be beneficial. Specifically, incorporating intervals at a pace slightly faster than his current average race pace, combined with weekly long runs, will help build endurance. For the Roxzone, focusing on reducing transition times through practicing quick equipment changes and developing a strategy for minimal rest between exercises can improve overall time. Drills that mimic the quick shift between running and strength exercises can also help with the transition.
Burpees Broad Jump: This segment significantly impacted Aaron's overall time. To improve, Aaron should focus on plyometric exercises, such as box jumps and squat jumps, to increase power. Practicing the burpee broad jump technique, focusing on efficient movement and minimizing time on the ground, can also enhance performance. Integrating core strengthening exercises will assist in maintaining form throughout the exercise.
Wall Balls: To improve his wall ball performance, Aaron should incorporate exercises that build shoulder and leg strength, such as overhead presses and squats. Additionally, practicing wall balls with a focus on form and efficiency, aiming for consistent height and minimizing catching and squatting time, will help decrease his segment time.
Farmers Carry: Grip strength is crucial for the Farmer's Carry. Grip strengthening exercises, such as dead hangs and farmer's walks with progressively heavier weights, can help. Also, incorporating core stability workouts will aid in maintaining posture and speed over the distance.
Race Strategies:
Pacing: Given Aaron's tendency to start fast, developing a pacing strategy that allows him to conserve energy for the latter part of the race could be beneficial. Breaking the race into segments and setting target times based on his training paces can help manage his energy better.
Transition Efficiency: Reducing Roxzone time can be achieved by practicing transitions between running and strength exercises. Simulating race conditions in training, where Aaron moves quickly from one exercise to the next without rest, can help improve his transition times and overall fitness.
Strength and Endurance Balance: Since Aaron shows a strength-oriented profile, balancing his training with more focused running workouts will help improve his overall performance. Incorporating two to three running sessions a week, with one being a long run and the others focused on speed and interval work, can enhance his endurance and running speed.
Recovery Strategies: Implementing active recovery and proper nutrition into his training routine can help improve Aaron's overall fitness and race day performance. This includes cool-down routines, stretching, and possibly incorporating activities like yoga to improve flexibility and recovery.
By focusing on these identified areas of improvement and implementing the suggested training strategies and race tactics, Aaron Schrag can turn his weaknesses into strengths and significantly enhance his performance in future HYROX races.