Dive into this athlete’s performance at 2024 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
369 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 369 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 369 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Channa Aran'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 Channa Aran'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 369 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 Channa Aran'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 Channa Aran'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
05:28.
Check the detail of the improvement plan below.
Based on 369 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Aran, first off, congratulations on pushing through the 2024 London Hyrox! You finished with a solid time of 02:00:00, placing you in the top 96% of competitors. That’s no small feat! Your overall running time of 00:57:03 shows that you have a runner's profile, which is fantastic—especially since you’re 01:04 faster than average. However, we noticed some pacing inconsistencies that could be holding you back from reaching your full potential. Starting out with a slower first run (00:07:06), you may have lost precious seconds that could’ve been gained if you’d hit the ground running (pun intended!). The key takeaway? You’ve got the endurance; now it’s time to work on pacing and strength to become a true Hyrox powerhouse! 💪
Segments to Improve
Now, let's dig into the nitty-gritty of where we can turn those weaknesses into strengths. Your performance in the Burpees Broad Jump and Wall Balls particularly stood out as areas that need some TLC.
Burpees Broad Jump (00:09:46 - 01:19 slower than average): This segment really ate into your time. The combination of burpees and jumps can be taxing if not executed efficiently. Focus on:
Drills: Practice strict burpees with a focus on speed. Time yourself for 10-15 reps and aim to reduce your time each session. Incorporate jump variations (box jumps, broad jumps) to improve explosiveness.
Technique: Keep your core engaged and land softly to reduce impact. This will help you recover quicker between reps.
Wall Balls (00:11:12 - 01:09 slower than average): A hefty time sink! This exercise can be a real beast if your form isn’t on point. Here’s how to tackle it:
Drills: Implement wall ball intervals into your workouts. Aim for 20 unbroken reps, focusing on form and consistency. Gradually increase the weight to simulate race conditions.
Technique: Ensure you’re squatting deep enough and throwing the ball high enough. A good rule of thumb is to find a target on the wall to aim at. It’ll push you to maintain proper form while maximizing power.
Race Strategies
To elevate your game during races, consider these strategies:
Pacing: Start with a slightly quicker pace on your initial runs. You want to ease into the race, not tiptoe through it like you're sneaking past a sleeping bear! This will help you maintain momentum and confidence early on.
Transitions: Your Roxzone time of 00:10:40 was 30 seconds faster than average, but we want to see that even lower. Practice quick changes between exercises. Set up a mini-course and rehearse transitioning from one exercise to the next without losing your breath. Think of it like a game of musical chairs, but instead of chairs, it's weights and cardio!
Breathing Techniques: Implement breathing techniques to help maintain stamina, especially during high-rep exercises like wall balls and burpees. Inhale through the nose, exhale through the mouth—keep it steady, just like your favorite playlist on repeat!
Conclusion
Aran, you’ve shown incredible fortitude and skill. Remember, “It’s not about the destination, it’s about the journey.” Every training session, every race is a step towards your best self. Keep pushing those limits and refining your strengths. You have the heart of a lion and the determination of a bulldog. So let’s turn those weaknesses into strengths, and get you to the podium next time! 🏆💥
And hey, next time you're feeling tired during a workout, just remember: "Sore today, strong tomorrow!" The Rox-Coach believes in you—let’s get after it and show them what you’re made of! 💪
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