Dive into this athlete’s performance at 2023 Anaheim 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 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 Suresh Ashwin'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 Suresh Ashwin'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 Suresh Ashwin'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 Suresh Ashwin'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 04:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:34 | 09:06 to 07:32 | 37.9% |
| Run Total | 01:22 | 48:22 to 47:00 | 33.1% |
| Sled Pull | 00:47 | 06:23 to 05:36 | 19.0% |
| Sandbag Lunges | 00:15 | 06:06 to 05:51 | 6.0% |
| Ski Erg | 00:09 | 04:47 to 04:38 | 3.6% |
| Burpees Broad Jump | 00:01 | 06:17 to 06:16 | 0.4% |
| Sled Push | 00:00 | 02:59 to 02:59 | 0.0% |
| Rowing | 00:00 | 04:45 to 04:45 | 0.0% |
| Farmers Carry | 00:00 | 02:03 to 02:03 | 0.0% |
| Suresh Ashwin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:42 | 00:00 | 05:02 +00:40 | 00:00 +00:00 |
| Ski Erg | 04:47 | 05:42 | 04:38 +00:09 | 05:02 +00:40 |
| Running 2 | 05:10 | 10:29 | 05:28 -00:18 | 09:40 +00:49 |
| Sled Push | 02:59 | 15:39 | 03:18 -00:19 | 15:08 +00:31 |
| Running 3 | 06:21 | 18:38 | 06:00 +00:21 | 18:26 +00:12 |
| Sled Pull | 06:23 | 24:59 | 05:43 +00:40 | 24:26 +00:33 |
| Running 4 | 05:49 | 31:22 | 06:01 -00:12 | 30:09 +01:13 |
| Burpees Broad Jump | 06:17 | 37:11 | 06:28 -00:11 | 36:10 +01:01 |
| Running 5 | 06:19 | 43:28 | 06:15 +00:04 | 42:38 +00:50 |
| Rowing | 04:45 | 49:47 | 05:06 -00:21 | 48:53 +00:54 |
| Running 6 | 05:47 | 54:32 | 06:03 -00:16 | 53:59 +00:33 |
| Farmers Carry | 02:03 | 01:00:19 | 02:27 -00:24 | 01:00:02 +00:17 |
| Running 7 | 06:19 | 01:02:22 | 06:03 +00:16 | 01:02:29 -00:07 |
| Sandbag Lunges | 06:06 | 01:08:41 | 06:04 +00:02 | 01:08:32 +00:09 |
| Running 8 | 06:59 | 01:14:47 | 07:02 -00:03 | 01:14:36 +00:11 |
| Wall Balls | 09:06 | 01:21:46 | 07:51 +01:15 | 01:21:38 +00:08 |
| Roxzone | 07:04 | 01:37:47 | 08:18 -01:14 | 01:37:47 |
To improve performance in these segments, Ashwin can incorporate the following training strategies:
1. Running 1: Ashwin was 52 seconds slower than average in this segment. To improve running speed and efficiency, he should focus on interval training, including sprints, hill repeats, and tempo runs. Incorporating strength training exercises such as lunges and squats will also help improve his running performance.
2. Wall Balls: Ashwin was 1 minute and 15 seconds slower than average in this segment. To improve his performance, he should focus on increasing his upper body and core strength. Incorporate exercises such as wall balls, thrusters, and medicine ball slams into his training routine. Proper form and technique are crucial for efficient movement during wall balls, so Ashwin should work on maintaining a consistent rhythm and using his legs to generate power.
3. Running 3 and Running 7: Ashwin was 20 seconds slower than average in both of these running segments. To improve his running endurance and speed, he should incorporate long-distance runs, tempo runs, and interval training into his training plan. Additionally, focusing on proper running form and technique, such as maintaining a steady pace and efficient stride, will help him conserve energy and improve his overall running performance.
4. Sled Pull and Ski Erg: Ashwin was 16 seconds slower than average in the Sled Pull and 13 seconds slower in the Ski Erg. To improve performance in these strength-focused segments, he should incorporate exercises that target the muscles used in sled pulls and skiing, such as deadlifts, squats, and rowing. Additionally, practicing proper technique and form during these exercises will help improve efficiency and speed.
5. Burpees Broad Jump: Ashwin was 11 seconds slower than average in this segment. To improve performance, he should focus on increasing his explosive power and agility. Incorporating plyometric exercises such as burpees, box jumps, and broad jumps into his training routine will help improve his speed and efficiency in this segment.
By implementing these strategies and focusing on the identified areas of improvement, Ashwin can enhance his performance in future HYROX races. Regular training, incorporating specific exercises and drills, will help him build strength, improve running performance, and reduce time lost in key segments.
| Similar Athletes | |||
|---|---|---|---|
| Breitmayer Oliver | 2020 Hannover | 01:37:55 | |
| Jones Chris | 2023 Milan | 01:38:11 | |
| Lacrosaz Florent | 2024 Paris | 01:38:10 | |
| Sands Chris | 2024 Dublin | 01:37:49 | |
| Ho Winston | 2024 Rotterdam | 01:37:36 | |
| Sanabria Manrique | 2023 Dallas | 01:38:05 | |
| Täger Florian | 2018 Hamburg | 01:37:59 | |
| Sortino Daniel | 2024 Melbourne | 01:38:02 | |
| Brennan David | 2024 Sydney | 01:37:54 | |
| Springer Daniel | 2022 München | 01:37:49 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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