Dive into this athlete’s performance at 2024 Sports Direct HYROX 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.
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 Pupkevich Aj'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 Pupkevich Aj'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 Pupkevich Aj'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 Pupkevich Aj'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
04:28.
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:
Aj Pupkevich showcased a commendable performance in the 2024 Sports Direct HYROX London, ranking in the top 32% overall and 36% within his age group. His performance indicates a balanced profile with slight favoritism towards strength exercises, given the total running time was slightly slower than average. The standout segments were the Ski Erg and Sled Pull, where Aj ranked significantly higher than in running segments. However, there’s an evident need for improvement in running efficiency and specific strength exercises like Wall Balls and the Burpees Broad Jump. Aj started the race at a pace slower than average, which suggests room for improvement in race strategy, particularly in pacing and endurance management.
Segments to Improve:
Running Total: Aj's total running time was slower than average, indicating a need for enhanced running efficiency and endurance. Focused training should include interval running to improve pace and VO2 max. Incorporating hill sprints and tempo runs can also boost endurance and speed.
Wall Balls: This segment was significantly slower, suggesting potential improvements in lower body strength and muscular endurance. Incorporating squats, thrusters, and medicine ball throws can improve power and endurance. Emphasis on form, particularly squat depth and driving through the heels, will enhance performance.
Burpees Broad Jump: To improve in this area, plyometric training including box jumps and broad jumps can enhance explosive power. Practicing burpees with an emphasis on minimizing ground contact time will also be beneficial.
Sled Push: The slower time here indicates a need for improved leg and core strength. Incorporating weighted sled pushes and pulls, along with strength training focusing on quads, hamstrings, and glutes, can help. Technique adjustments, such as maintaining a low, driving stance, can also lead to time improvements.
Sandbag Lunges: This segment was average, but there’s room for improvement through enhanced balance and lower body strength. Lunges with weights, step-ups, and stability exercises can improve performance. Focusing on maintaining an upright posture and engaging the core during lunges will also be beneficial.
Race Strategies:
Improved Pacing: Aj should focus on starting the race at a more consistent pace, avoiding starting too slow. Implementing a structured pacing strategy that allows for gradual acceleration can help conserve energy for stronger finishes in later segments.
Transition Efficiency: Minimizing time in the Roxzone by practicing quick transitions between exercises and running segments will reduce overall time. This includes strategizing equipment layout, practicing transitions during training sessions, and maintaining a high level of fitness to avoid unnecessary rests.
Strength and Endurance Balance: Given Aj’s slightly better performance in strength tasks, focusing on improving running endurance while maintaining strength will create a more balanced athlete profile. This includes incorporating more running sessions into the weekly training schedule, balanced with strength training that complements endurance.
Specific Exercise Focus: Tailoring training sessions to focus on weaker segments, such as Wall Balls and Burpees Broad Jump, through specific drills and exercises that mimic race day conditions will help turn these weaknesses into strengths.
Mental Preparation: Mental resilience and the ability to push through challenging segments can significantly impact performance. Techniques such as visualization, setting mini-goals throughout the race, and positive self-talk can help maintain focus and motivation.
By addressing these specific areas of improvement and implementing strategic changes in training and race day approach, Aj Pupkevich can expect to see significant improvements in future HYROX races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men