Dive into this athlete’s performance at 2023 London 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 03:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:58 (From 43:26 to 41:28) | 50.9% |
| Wall Balls | 00:54 (From 06:55 to 06:01) | 23.3% |
| BBJ | 00:43 (From 05:41 to 04:58) | 18.5% |
| Rowing | 00:11 (From 04:54 to 04:43) | 4.7% |
| Sled Push | 00:06 (From 02:47 to 02:41) | 2.6% |
| Ski Erg | 00:00 (From 04:19 to 04:19) | 0.0% |
| Sled Pull | 00:00 (From 04:33 to 04:33) | 0.0% |
| Farmers Carry | 00:00 (From 01:57 to 01:57) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:42 to 04:42) | 0.0% |
| Malpas Aaron | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:11 | 00:00 | 04:36 -00:25 | 00:00 +00:00 |
| Ski Erg | 04:19 | 04:11 | 04:26 -00:07 | 04:36 -00:25 |
| Running 2 | 05:05 | 08:30 | 04:55 +00:10 | 09:02 -00:32 |
| Sled Push | 02:47 | 13:35 | 02:51 -00:04 | 13:57 -00:22 |
| Running 3 | 05:26 | 16:22 | 05:22 +00:04 | 16:48 -00:26 |
| Sled Pull | 04:33 | 21:48 | 04:53 -00:20 | 22:10 -00:22 |
| Running 4 | 05:34 | 26:21 | 05:20 +00:14 | 27:03 -00:42 |
| Burpees Broad Jump | 05:41 | 31:55 | 05:16 +00:25 | 32:23 -00:28 |
| Running 5 | 06:01 | 37:36 | 05:30 +00:31 | 37:39 -00:03 |
| Rowing | 04:54 | 43:37 | 04:48 +00:06 | 43:09 +00:28 |
| Running 6 | 05:32 | 48:31 | 05:21 +00:11 | 47:57 +00:34 |
| Farmers Carry | 01:57 | 54:03 | 02:10 -00:13 | 53:18 +00:45 |
| Running 7 | 05:31 | 56:00 | 05:20 +00:11 | 55:28 +00:32 |
| Sandbag Lunges | 04:42 | 01:01:31 | 05:03 -00:21 | 01:00:48 +00:43 |
| Running 8 | 06:09 | 01:06:13 | 05:57 +00:12 | 01:05:51 +00:22 |
| Wall Balls | 06:55 | 01:12:22 | 06:26 +00:29 | 01:11:48 +00:34 |
| Roxzone | 05:51 | 01:25:01 | 06:47 -00:56 | 01:25:01 |
Based on the splits analysis, Aaron had some strong performances in certain segments, such as Running 1 and the Ski Erg, where he was faster than the average. He also excelled in the Sled Push and Sled Pull, where he gained significant time compared to the average. However, there were some segments where he struggled, including Burpees Broad Jump, Running 4, Running 5, and Wall Balls, where he lost considerable time.
- Transitions: Improving transition times can significantly impact overall race performance. Aaron should focus on practicing efficient and quick transitions between segments during his training sessions. By reducing the time spent in the roxzone, he can gain valuable seconds that can make a difference in his overall time.
- Strength and Conditioning: To improve overall fitness and performance, Aaron should incorporate strength and conditioning exercises into his training routine. This can include exercises such as weightlifting, circuit training, and functional movements. By improving his overall strength and conditioning, he can enhance his performance in both the running and strength-based segments of the race.
- Specific Training Focus: Based on the analysis, Aaron should prioritize improving his running performance by incorporating specific running drills and exercises into his training routine. This can help him become more efficient and faster in the running segments of the race.
In conclusion, Aaron Malpas put forth a strong performance in the HYROX race in London. While he excelled in certain segments, there are areas for improvement, such as the Burpees Broad Jump, Running 4, Running 5, and Wall Balls. By focusing on specific training strategies and techniques, including targeted exercises, drills, and form corrections, Aaron can enhance his performance in these areas and achieve even better results in future races. Additionally, implementing race strategies such as pacing adjustments and efficient transitions can further contribute to improved performance.
| Similar Athletes | |||
|---|---|---|---|
| Teo Pengheen | 2024 Singapore National Stadium | 01:24:37 | |
| Cavani Stefano | 2023 Rimini | 01:25:22 | |
| Habayeb Raed | 2023 Dubai | 01:25:00 | |
| Lewis Harley | 2024 Melbourne | 01:25:15 | |
| Troskie Christiaan | 2024 Cape Town | 01:24:57 | |
| O Keeffe Cormac | 2021 New York | 01:24:55 | |
| Sallencini Eric | 2024 Marseille | 01:25:09 | |
| Mitchell Jack | 2024 Manchester | 01:25:30 | |
| Holt Matthew | 2024 Sports Direct HYROX London | 01:24:54 | |
| Dawber Ben | 2023 Manchester | 01:24:31 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Malpas Aaron
