Dive into this athlete’s performance at 2024 Singapore National Stadium 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
679 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 679 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 679 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Liau 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 Liau 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 679 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 Liau 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 Liau 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
05:03.
Check the detail of the improvement plan below.
Based on 679 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Aaron Liau delivered a commendable performance in the 2024 Singapore National Stadium Hyrox race, placing in the top 49% overall and top 44% within his age group. His total running time was notably faster than average, indicating a strong running profile. However, his performance in strength-based exercises like the Farmers Carry and Wall Balls showed room for improvement. Aaron displayed a balanced pacing strategy, starting a bit slower in the initial running segment, but maintained a consistent pace throughout the race, which is beneficial for endurance events like Hyrox.
Segments to Improve
Farmers Carry: Aaron's time was significantly slower in this segment. To improve:
Incorporate grip strength training, such as dead hangs and heavy dumbbell holds.
Practice farmers walks with varying weights and distances to build endurance and grip strength.
Wall Balls: Aaron lagged behind the average time in this segment. To enhance performance:
Focus on improving squat depth and explosiveness with exercises like jump squats and box jumps.
Practice wall balls with varied weights to build strength and accuracy.
Rowing: Aaron was slower than average here. To gain speed:
Work on rowing technique, emphasizing a powerful leg drive and smooth stroke recovery.
Incorporate interval training on the rowing machine to build cardiovascular endurance and speed.
Sled Pull: Improving sled pull efficiency can be achieved by:
Building upper body strength with exercises like bent-over rows and seated cable rows.
Practicing sled pulls with heavier weights to enhance pulling power.
Roxzone Transitions: While Aaron was faster than average here, further gains could be made by:
Practicing quick transition drills to minimize downtime between exercise zones.
Incorporating high-intensity interval training (HIIT) to improve overall fitness.
Race Strategies
Pacing Strategy: Maintain the current balanced pacing but aim to slightly increase speed in the early running segments to gain an initial advantage.
Transition Efficiency: Focus on seamless transitions by rehearsing them during training to reduce Roxzone time further.
Strength-Endurance Balance: Given the running strength, allocate additional training time to strength exercises to balance overall fitness, enhancing performance in strength segments.