Dive into this athlete’s performance at 2024 Madrid 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 680 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 Ashton Fflur'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 Ashton Fflur'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 Ashton Fflur'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 Ashton Fflur'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 07:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:56 | 56:59 to 52:03 | 66.1% |
| Wall Balls | 01:32 | 07:44 to 06:12 | 20.5% |
| Burpees Broad Jump | 00:55 | 08:33 to 07:38 | 12.3% |
| Sled Push | 00:05 | 03:16 to 03:11 | 1.1% |
| Ski Erg | 00:00 | 05:02 to 05:02 | 0.0% |
| Sled Pull | 00:00 | 04:44 to 04:44 | 0.0% |
| Rowing | 00:00 | 05:31 to 05:31 | 0.0% |
| Farmers Carry | 00:00 | 01:49 to 01:49 | 0.0% |
| Sandbag Lunges | 00:00 | 04:35 to 04:35 | 0.0% |
| Ashton Fflur | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:56 | 00:00 | 05:41 +00:15 | 00:00 +00:00 |
| Ski Erg | 05:02 | 05:56 | 05:24 -00:22 | 05:41 +00:15 |
| Running 2 | 05:01 | 10:58 | 06:16 -01:15 | 11:05 -00:07 |
| Sled Push | 03:16 | 15:59 | 03:11 +00:05 | 17:21 -01:22 |
| Running 3 | 10:03 | 19:15 | 06:39 +03:24 | 20:32 -01:17 |
| Sled Pull | 04:44 | 29:18 | 06:52 -02:08 | 27:11 +02:07 |
| Running 4 | 10:08 | 34:02 | 06:40 +03:28 | 34:03 -00:01 |
| Burpees Broad Jump | 08:33 | 44:10 | 07:53 +00:40 | 40:43 +03:27 |
| Running 5 | 06:07 | 52:43 | 06:52 -00:45 | 48:36 +04:07 |
| Rowing | 05:31 | 58:50 | 05:47 -00:16 | 55:28 +03:22 |
| Running 6 | 05:33 | 01:04:21 | 06:45 -01:12 | 01:01:15 +03:06 |
| Farmers Carry | 01:49 | 01:09:54 | 02:35 -00:46 | 01:08:00 +01:54 |
| Running 7 | 05:42 | 01:11:43 | 06:45 -01:03 | 01:10:35 +01:08 |
| Sandbag Lunges | 04:35 | 01:17:25 | 05:51 -01:16 | 01:17:20 +00:05 |
| Running 8 | 08:32 | 01:22:00 | 07:27 +01:05 | 01:23:11 -01:11 |
| Wall Balls | 07:44 | 01:30:32 | 06:22 +01:22 | 01:30:38 -00:06 |
| Roxzone | 07:38 | 01:45:46 | 08:46 -01:08 | 01:45:46 |
Overall, Fflur Ashton showcased a strong performance in the 2024 Madrid HYROX event, ranking in the top 21% of all athletes and top 25% in her age group. While her total running time was slower than average by 03:27, she demonstrated remarkable strength in several segments, particularly in the Ski Erg, Sled Pull, Running 2, Running 6, and Farmers Carry, where she performed faster than average.
However, the consistency of her running pace varied, with her performing slower than average in Running 3 and Running 4, which seems to suggest that she might have started too fast. This pace inconsistency alongside a slower total running time indicates that Fflur might be better at strength-based tasks rather than running.
Running: Fflur's running performance varied across the different segments. To improve her overall running time, she should focus on endurance training, including long-distance runs and interval training. This will help her improve her pace consistency and stamina. She could also incorporate hill sprints and stair climbing drills to build strength and speed.
Wall Balls: Fflur's Wall Balls performance was slower than average. To improve this, she could incorporate more functional and strength training into her routine, focusing specifically on lower body and core strength. Squats, lunges, and kettlebell swings could be beneficial.
Burpees Broad Jump: Here, Fflur could work on her explosive power and agility. Plyometric exercises, such as box jumps and power push-ups, may help improve her performance in this segment.
Sled Push: For improving her Sled Push performance, Fflur could incorporate more strength training into her routine, focusing specifically on her lower body and core. Exercises like deadlifts, squats, and weighted lunges could be beneficial.
Roxzone: The Roxzone time indicates that Fflur might have rested more or took more time for transition. To improve this, she should work on her overall fitness and transition time by incorporating high-intensity interval training (HIIT) into her routine. This can help improve her cardiovascular fitness and speed up her recovery time.
Pacing: Fflur should focus on maintaining a steady pace throughout the race, especially in the running segments, to avoid burning out too fast. She could practice pacing strategies during her training, such as negative splits or interval runs.
Strength Training: Given her strong performance in strength-based tasks, Fflur should continue to prioritize strength training in her routine. However, she should also incorporate more endurance and speed work to improve her running segments.
Recovery: Fflur should work on improving her recovery time between segments, as indicated by her Roxzone time. This can be achieved through regular HIIT workouts and proper nutrition and hydration strategies.
| Similar Athletes | |||
|---|---|---|---|
| Cavallero Gabriella | 2024 Dallas | 01:45:40 | |
| Sheedy Blathnaid | 2024 Sydney | 01:46:08 | |
| Glover Donna | 2024 London | 01:45:57 | |
| Beam Charli | 2024 Chicago Navy Pier | 01:45:52 | |
| Lee Cherrie | 2022 Hong Kong | 01:45:29 | |
| Rees Lorraine | 2024 Sports Direct HYROX London | 01:45:55 | |
| Andrews Heather | 2024 Glasgow | 01:45:31 | |
| Mancha Frida | 2024 Ciudad de Mexico | 01:45:59 | |
| Layman Rebecca | 2023 London | 01:45:16 | |
| Taylor Emma | 2023 London | 01:46:07 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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