Dive into this athlete’s performance at 2024 Hamburg 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 Jørgensen Aske'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 Jørgensen Aske'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 Jørgensen Aske'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 Jørgensen Aske'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
03:51.
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
Aske Jørgensen showcased an impressive performance during the 2024 Hamburg HYROX event. As a member of the 35-39 age group, Jørgensen secured an overall rank in the top 31% of 1247 athletes, and in his age group, he stood among the top 38% of 245 athletes. His total time was 01:18:37. Aske's performance was particularly strong in the running segments, where his total running time was 00:35:46, which is 04:03 faster than the average for his finish time. His best lap time was a quick 00:03:53.
When comparing the first four running segments to the average, Aske started strong and maintained a faster pace throughout the race. This indicates a strong runner's profile, suggesting that Aske has a solid base of speed and endurance. However, it is noteworthy that the time spent in the 'Roxzone' was slower than average, indicating a potential need for improvement in transition times and overall fitness.
Segments to Improve
Roxzone: With a time of 00:08:28, Aske was 02:37 slower than the average in the Roxzone. This suggests a need to improve efficiency and speed in transitions. Specific drills for this could include practice runs with transitions, focusing on swift movements and minimal rest time. High-intensity interval training (HIIT) can also help improve overall fitness and recovery rate.
Sandbag Lunges: An extra 00:36 was spent on Sandbag Lunges compared to the average. Aske could benefit from incorporating more strength training, specifically targeting the lower body. Exercises such as weighted lunges, squats, and deadlifts could be beneficial.
Wall Balls: The Wall Balls segment was 00:18 slower than average. Improvements here may come from a focus on functional training, specifically targeting core and leg strength. Wall ball shots, thrusters, and kettlebell swings could be useful exercises.
Sled Pull: Aske spent an extra 00:18 on the Sled Pull segment. Incorporating more strength-based workouts, particularly those that target the back and leg muscles, can help. Deadlifts, farmer's walks, and weighted sled drags could be beneficial.
Burpees Broad Jump: Aske's time was 00:01 slower than average in this segment, indicating the need for explosive strength and cardio training. Plyometric exercises like box jumps, burpees, and broad jumps can help improve performance in this area.
Race Strategies
To improve overall performance, Aske should consider the following strategies:
Pacing: Though Aske's running time was impressive, it is crucial to ensure that the initial speed does not lead to fatigue in later segments. Consistent pace throughout the race can lead to better overall times.
Strength Training: Regular strength training should be incorporated into the training routine, focusing on both upper and lower body. This will help improve performance in strength-demanding segments.
Transition Training: Practicing transitions between running and strength segments can drastically reduce 'Roxzone' times. This will require both physical conditioning and mental preparedness.
Recovery: Implementing active recovery techniques such as stretching and foam rolling can help improve fitness and prepare for the next training session or race.