De Silva Aruna Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 211 similar athletes.

Performance Highlights

AUS AUS Flag Men 30-34 #142047 02:08:17 252nd in AG | Top 45.8% 1111th | Top 45.3%
+00:12
01:03:14
Run Total
+00:04
07:54
Avg. Lap
+00:54
07:02
Best Lap
-01:33
52:04
Workout Total
-00:12
06:30
Avg. Workout
+01:08
13:03
Roxzone

Race Summary

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 211 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 211 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire De Silva Aruna'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 De Silva Aruna'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 211 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 De Silva Aruna'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 De Silva Aruna'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 08:21. Check the detail of the improvement plan below.

05:53 Potential Improvement 70.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:53 01:03:14 to 57:21 70.5%
Rowing 00:47 06:23 to 05:36 9.4%
Sandbag Lunges 00:33 08:30 to 07:57 6.6%
Burpees Broad Jump 00:30 09:08 to 08:38 6.0%
Sled Pull 00:21 07:49 to 07:28 4.2%
Ski Erg 00:17 05:20 to 05:03 3.4%
Sled Push 00:00 03:16 to 03:16 0.0%
Farmers Carry 00:00 02:52 to 02:52 0.0%
Wall Balls 00:00 08:46 to 08:46 0.0%

Splits Time

De Silva Aruna Perfect Race
Splits Total Average Total
Running 1 04:59 00:00 05:51 -00:52 00:00 +00:00
Ski Erg 05:20 04:59 04:59 +00:21 05:51 -00:52
Running 2 08:15 10:19 07:01 +01:14 10:50 -00:31
Sled Push 03:16 18:34 04:05 -00:49 17:51 +00:43
Running 3 10:58 21:50 07:41 +03:17 21:56 -00:06
Sled Pull 07:49 32:48 07:25 +00:24 29:37 +03:11
Running 4 07:02 40:37 07:40 -00:38 37:02 +03:35
Burpees Broad Jump 09:08 47:39 08:52 +00:16 44:42 +02:57
Running 5 07:15 56:47 08:10 -00:55 53:34 +03:13
Rowing 06:23 01:04:02 05:41 +00:42 01:01:44 +02:18
Running 6 07:07 01:10:25 07:57 -00:50 01:07:25 +03:00
Farmers Carry 02:52 01:17:32 02:58 -00:06 01:15:22 +02:10
Running 7 07:43 01:20:24 08:02 -00:19 01:18:20 +02:04
Sandbag Lunges 08:30 01:28:07 08:26 +00:04 01:26:22 +01:45
Running 8 09:57 01:36:37 10:23 -00:26 01:34:48 +01:49
Wall Balls 08:46 01:46:34 11:11 -02:25 01:45:11 +01:23
Roxzone 13:03 02:08:17 11:55 +01:08 02:08:17
Based on 211 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Aruna De Silva delivered a commendable performance in the 2024 Melbourne Hyrox event, ranking in the top 61% overall and 62% within his age group. His overall time of 02:08:17 showcases a balanced skill set, with particular strengths in the Wall Balls and Running segments, where he consistently performed above average. However, his total running time was slightly slower than the average by 28 seconds, indicating a need for improvement in running efficiency. Notably, his initial pacing was fast, especially in Running 1, suggesting a strong start but potential energy management issues later in the race. Aruna demonstrates a hybrid profile, with a slightly better inclination towards strength, as indicated by his performance in segments like the Sled Push and Wall Balls.

Segments to Improve

  • Roxzone: Aruna's transition times can be improved to reduce overall race time. Focus on transition drills that simulate race conditions, emphasizing speed and efficiency. Practice rapid gear changes and quick movement between stations.
  • Burpees Broad Jump: To enhance performance in this segment, incorporate plyometric exercises such as box jumps and squat jumps into the training routine. Additionally, work on form and efficiency to reduce transition time between burpees and jumps.
  • Sled Pull: Strengthen the pulling muscles by integrating exercises like heavy rope pulls, deadlifts, and farmer's walks. Focus on maintaining a strong core and proper pulling technique.
  • Sandbag Lunges: Improve leg strength and endurance through weighted lunges and step-ups. Incorporate balance and stability exercises to enhance overall performance in this segment.
  • Rowing: Focus on technique and power output. Include interval rowing sessions to build cardiovascular endurance and strength. Incorporate back and shoulder strengthening exercises to support rowing form.
  • Ski Erg: Work on developing a powerful and efficient stroke. Include high-intensity interval training on the Ski Erg and upper body strength workouts to improve overall performance.

Race Strategies

  • Pacing: Consider a more consistent pacing strategy to avoid burnout in the latter stages of the race. Use training sessions to practice maintaining a steady pace.
  • Energy Management: Focus on energy conservation by optimizing effort across different segments. Incorporate training that simulates race conditions to practice energy distribution.
  • Compromised Running: Train in scenarios where running is combined with strength exercises to simulate race fatigue. This will help improve running efficiency after strength-intensive segments.
  • Transition Practice: Regularly practice transitions to minimize time spent in the Roxzone. Develop a routine for each transition to make them as efficient as possible.
Similar Athletes
Higgins Lorcan 2023 Dublin 02:08:33
Hammar Martin 2024 Stockholm 02:07:49
Walbaye Adam 2024 Madrid 02:08:24
Britton Pete 2023 Melbourne 02:08:05
Lutman John 2023 Dallas 02:08:36
Teh Javier 2024 Singapore 02:08:29
Johnson Jonathan 2023 Dallas 02:08:38
Rios Adan 2024 Houston 02:08:39
Koh Tien Koon 2024 Hong Kong 02:07:50
Crawford Mickey 2024 New York 02:08:25

Measure Your Performance Against Top Athletes

Other Results from this athlete
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