Dive into this athlete’s performance at 2024 Washington - North American Championships 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
313 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 313 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 313 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Simpson Aaron'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 Simpson Aaron'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 313 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 Simpson Aaron'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 Simpson Aaron'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
14:27.
Check the detail of the improvement plan below.
Based on 313 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Aaron Simpson's performance in the 2024 Washington - North American Championships provides a mixed view of his athletic capabilities and areas needing improvement. Notably, Aaron's total running time was 05:09 slower than average, highlighting a potential area for focus in his training regimen. Despite this, his best running lap was significantly faster than average, suggesting that when conditions are right, Aaron has the potential to excel in running segments. The analysis indicates that Aaron started the race with a pace that was too fast, leading to a possible early peak and subsequent decline in performance, particularly noted in the drastic slowdown during the third running segment. His profile suggests a hybrid athlete with strengths in both running and strength exercises but with a need to balance and improve in both areas to elevate his overall performance.
Segments to Improve:
Running (Total Time): Aaron's overall running time suggests a need for improved endurance and pacing strategy. Training should include interval running to improve speed and cardiovascular endurance. Long, slow distance runs (LSD) that gradually increase in distance will also help build stamina. Incorporating hill sprints can improve strength and endurance, which are crucial for maintaining pace throughout the race.
Sled Pull: This segment was significantly slower than average, indicating a need for improved technique and strength. Exercises such as deadlifts, kettlebell swings, and sled drags can help build the necessary muscle groups. Practicing the actual sled pull with incremental weights can also help Aaron get accustomed to the movement and improve efficiency.
Burpees Broad Jump: To improve in this segment, focusing on plyometric exercises and burpee efficiency is key. Plyometric training including box jumps, squat jumps, and lunge jumps will help improve explosive power. Efficiency in burpees can be enhanced by practicing the movement, focusing on minimizing time between jumps and maintaining a rhythm.
Wall Balls: Aaron's performance in this segment can be improved by focusing on form and muscular endurance. Exercises such as thrusters, medicine ball throws, and squats can build strength in the relevant muscle groups. Practicing wall balls with a focus on form can help improve efficiency and reduce fatigue during the race.
Race Strategies:
Pacing: Aaron should implement a more conservative start to avoid burning out too early. By dividing the race into segments and setting target times based on his training, he can maintain a steadier pace throughout the race.
Transition and Recovery: Improving transition times between exercises can significantly impact overall performance. Practicing quick transitions in training sessions can help reduce the roxzone time. Incorporating active recovery techniques post-exercise, such as light jogging or dynamic stretching, can help maintain muscle readiness between segments.
Hydration and Nutrition: Proper hydration and nutrition before and during the race can greatly affect performance. Aaron should experiment with different strategies during training to find what works best for his body.
Mental Preparation: Mental toughness and the ability to push through fatigue can be decisive in races like Hyrox. Visualization techniques, meditation, and practicing race-day scenarios can help Aaron prepare for the challenges of the race.
By focusing on these areas of improvement and implementing the suggested training techniques and race strategies, Aaron Simpson can work towards a more balanced performance in future Hyrox races, capitalizing on his strengths and mitigating weaknesses.