Dive into this athlete’s performance at 2024 Hong Kong 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.
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.
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.
This section showcases the entire Aoyama Naomi'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 Aoyama Naomi's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Aoyama Naomi'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.
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 Aoyama Naomi'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 05:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:51 | 45:39 to 41:48 | 67.0% |
| Wall Balls | 00:55 | 04:44 to 03:49 | 15.9% |
| Sled Pull | 00:33 | 05:19 to 04:46 | 9.6% |
| Ski Erg | 00:13 | 05:04 to 04:51 | 3.8% |
| Rowing | 00:13 | 05:17 to 05:04 | 3.8% |
| Sled Push | 00:00 | 01:38 to 01:38 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:25 to 03:25 | 0.0% |
| Farmers Carry | 00:00 | 01:36 to 01:36 | 0.0% |
| Sandbag Lunges | 00:00 | 03:22 to 03:22 | 0.0% |
| Aoyama Naomi | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:52 | 00:00 | 04:51 +00:01 | 00:00 +00:00 |
| Ski Erg | 05:04 | 04:52 | 04:59 +00:05 | 04:51 +00:01 |
| Running 2 | 05:10 | 09:56 | 05:10 +00:00 | 09:50 +00:06 |
| Sled Push | 01:38 | 15:06 | 02:33 -00:55 | 15:00 +00:06 |
| Running 3 | 06:03 | 16:44 | 05:26 +00:37 | 17:33 -00:49 |
| Sled Pull | 05:19 | 22:47 | 05:15 +00:04 | 22:59 -00:12 |
| Running 4 | 06:04 | 28:06 | 05:27 +00:37 | 28:14 -00:08 |
| Burpees Broad Jump | 03:25 | 34:10 | 05:27 -02:02 | 33:41 +00:29 |
| Running 5 | 05:56 | 37:35 | 05:33 +00:23 | 39:08 -01:33 |
| Rowing | 05:17 | 43:31 | 05:13 +00:04 | 44:41 -01:10 |
| Running 6 | 06:00 | 48:48 | 05:29 +00:31 | 49:54 -01:06 |
| Farmers Carry | 01:36 | 54:48 | 02:07 -00:31 | 55:23 -00:35 |
| Running 7 | 05:37 | 56:24 | 05:26 +00:11 | 57:30 -01:06 |
| Sandbag Lunges | 03:22 | 01:02:01 | 04:21 -00:59 | 01:02:56 -00:55 |
| Running 8 | 06:00 | 01:05:23 | 05:47 +00:13 | 01:07:17 -01:54 |
| Wall Balls | 04:44 | 01:11:23 | 04:26 +00:18 | 01:13:04 -01:41 |
| Roxzone | 07:34 | 01:23:33 | 06:03 +01:31 | 01:23:33 |
Naomi, first off, a huge shoutout for crushing the 2024 Hong Kong Hyrox! Finishing in the top 22% overall and 29% in your age group is no small feat! Your overall time of 01:23:33 shows you're definitely in the game and ready to take on more. You have a solid foundation, but let's dig into the performance details!
Your pacing strategy is a mixed bag. The first running segment was spot on, but as the race went on, things seemed to slow down a bit. The total running time of 00:45:39 was 02:24 slower than average, which indicates your running endurance might need some fine-tuning. You have strength, particularly in the sled push and burpees broad jump, where you crushed it! But the slower running times suggest it's time to dial up the running workouts. You have a hybrid profile, but we need to lean into that running side to really maximize your potential. Remember, "You are not only what you achieve; you are what you overcome." Let's get to work!
Here are the segments that stand out as opportunities for improvement:
Wall Balls: You lost almost a minute here compared to the average. Focus on your technique: - Drill: Work on your squat depth and explosiveness. Incorporate the "Wall Ball to Box Jump" drill to build power and rhythm. - Specific Exercise: Aim for 3 sets of 15-20 wall balls focusing on form, followed by a 10-15 second sprint to simulate race conditions. This will help you keep that heart rate up while staying efficient. Sled Pull: This segment could use some work. Incorporate: - Drill: Heavy sled pulls with varying distances to build strength and endurance. Focus on short bursts of power followed by controlled pulls. - Specific Exercise: 5 sets of 20 meters with a heavy sled at a slow and steady pace, then 5 sets of 10 meters at max effort. Total Running Time: To shave off time here: - Drill: Incorporate interval training—30 seconds fast, 30 seconds slow. This teaches your body to recover while still pushing. - Specific Exercise: 2-3 days of running, focusing on tempo runs of 20-30 minutes mixed with hill sprints to build both speed and endurance. Roxzone: This is where you can pick up some serious speed: - Drill: Practice transitioning from one exercise to another without losing momentum. Set up a mini-course at the gym where you move from wall balls to farmers carry, and so on. - Specific Exercise: Time trials where you practice your transition times to improve efficiency. Aim for at least 5 practice runs in a row to get that rhythm down.
Let’s look at strategies to implement on race day:
Naomi, you’ve got what it takes to elevate your game! With a few targeted adjustments and a strong focus on your running and transition strategies, you’ll be crossing that finish line even faster next time. Remember, "The pain you feel today will be the strength you feel tomorrow." Embrace the grind, keep pushing those limits, and don’t forget to enjoy the ride. You're doing amazing work—let's keep this momentum going! 💪💥
Rox-Coach is here to guide you every step of the way. Let's smash those goals together!
| Similar Athletes | |||
|---|---|---|---|
| Berdejo Daneysa | 2023 Chicago | 01:23:31 | |
| Challinor Amy | 2024 London | 01:23:54 | |
| Casacuberta Bagó Judit | 2023 Barcelona | 01:23:19 | |
| Auton Becky | 2023 Birmingham | 01:23:34 | |
| Nettleingham Helen | 2023 London | 01:23:08 | |
| Flanders Kate | 2024 New York | 01:23:51 | |
| Gregarek Lara | 2024 Stuttgart | 01:23:47 | |
| Schwiegershausen Jeannie | 2023 Hamburg | 01:23:35 | |
| Chan Jo | 2023 Hong Kong | 01:23:33 | |
| Baker Lorraine | 2023 London | 01:23:08 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
