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 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 Whelan 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 Whelan Aaron'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 Whelan 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.
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 Whelan 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 04:40. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:21 | 08:03 to 05:42 | 50.4% |
| Sled Pull | 01:14 | 05:38 to 04:24 | 26.4% |
| Farmers Carry | 00:48 | 02:45 to 01:57 | 17.1% |
| Rowing | 00:14 | 04:53 to 04:39 | 5.0% |
| Ski Erg | 00:03 | 04:22 to 04:19 | 1.1% |
| Sled Push | 00:00 | 02:23 to 02:23 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:54 to 03:54 | 0.0% |
| Sandbag Lunges | 00:00 | 04:08 to 04:08 | 0.0% |
| Run Total | 00:00 | 38:59 to 38:59 | 0.0% |
| Whelan Aaron | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 02:48 | 00:00 | 04:29 -01:41 | 00:00 +00:00 |
| Ski Erg | 04:22 | 02:48 | 04:24 -00:02 | 04:29 -01:41 |
| Running 2 | 04:42 | 07:10 | 04:50 -00:08 | 08:53 -01:43 |
| Sled Push | 02:23 | 11:52 | 02:49 -00:26 | 13:43 -01:51 |
| Running 3 | 04:57 | 14:15 | 05:13 -00:16 | 16:32 -02:17 |
| Sled Pull | 05:38 | 19:12 | 04:44 +00:54 | 21:45 -02:33 |
| Running 4 | 04:59 | 24:50 | 05:12 -00:13 | 26:29 -01:39 |
| Burpees Broad Jump | 03:54 | 29:49 | 05:01 -01:07 | 31:41 -01:52 |
| Running 5 | 05:07 | 33:43 | 05:21 -00:14 | 36:42 -02:59 |
| Rowing | 04:53 | 38:50 | 04:44 +00:09 | 42:03 -03:13 |
| Running 6 | 05:11 | 43:43 | 05:14 -00:03 | 46:47 -03:04 |
| Farmers Carry | 02:45 | 48:54 | 02:07 +00:38 | 52:01 -03:07 |
| Running 7 | 05:03 | 51:39 | 05:13 -00:10 | 54:08 -02:29 |
| Sandbag Lunges | 04:08 | 56:42 | 04:51 -00:43 | 59:21 -02:39 |
| Running 8 | 06:16 | 01:00:50 | 05:43 +00:33 | 01:04:12 -03:22 |
| Wall Balls | 08:03 | 01:07:06 | 06:13 +01:50 | 01:09:55 -02:49 |
| Roxzone | 07:31 | 01:22:31 | 06:23 +01:08 | 01:22:31 |
Aaron, you crushed it out there in Melbourne, finishing in the top 25% of a massive field! Your overall time of 01:22:31 demonstrates your commitment and the hard work you’ve put into your training. The highlight? Your total running time of 00:38:59 is a solid 02:18 faster than average—clearly, you’re more of a runner than a boulder! 🏃♂️💨
However, let's talk pacing. You started off like a rocket at 00:02:48 in Running 1, which is a staggering 01:41 faster than average. It’s great to set the tone, but remember, this is a marathon, not a sprint! If you can harness that raw speed while maintaining control, you’ll be unstoppable. Your strength in running is evident, but it's time to fine-tune those weightlifting skills. You’ve got a hybrid profile, which means you need to strike a balance between strength and endurance to really dominate the competition.
Now, let’s take a closer look at those segments that didn’t quite meet the mark. The three areas with the most potential for improvement are:
Wall Balls: This segment can be a real game-changer. Focus on your form—make sure your squat is deep and explosive to get that ball height you need. Consider integrating high-rep wall ball workouts into your routine. Try doing sets of 15-20 reps with short rest periods to build endurance. You could also add some heavy medicine ball slams to develop explosive power.
Sled Pull: This part demands strength, but technique plays a massive role. Make sure you’re using your legs to drive the sled rather than just your arms. Incorporate sled pulls into your training, focusing on shorter distances with heavier weights to build strength. A great drill is to do 4-6 sets of 20 meters with a rest period between sets to recover. This will help you build that muscle memory for the race!
Farmers Carry: A strong grip and core are essential here. To improve, try incorporating farmer's carry drills into your routine. Use heavier weights and shorter distances at first, then gradually increase the distance. Also, practice your grip strength with exercises like dead hangs or plate pinches. Remember, it’s not just about carrying the weight; it’s about owning it! 💪
During the race, strategy is key. Here are some actionable strategies for you:
Aaron, you’ve got the foundation to be an absolute powerhouse in Hyrox. It’s all about fine-tuning your weaknesses and maintaining your strengths. Remember, “You’re not just a champion because of your wins; you’re a champion because of your willingness to put in the work.” 🏆
Stay consistent, push your limits, and watch as you transform those weaker segments into your new strengths. And hey, if things get tough, just remember: “Pain is temporary; quitting lasts forever.” Now go out there and crush it! 💥
Keep pushing, and I’ll see you at the finish line! This is your Rox-Coach, ready to help you reach new heights!
| Similar Athletes | |||
|---|---|---|---|
| Sanders Shane | 2023 Manchester | 01:22:14 | |
| Dodd John | 2023 Dublin | 01:22:13 | |
| Pietrek Mathias | 2019 Karlsruhe | 01:22:44 | |
| Carroll Michael | 2024 Birmingham | 01:22:37 | |
| Peters Mark | 2023 Maastricht European Championships | 01:22:37 | |
| Greaves Ashley | 2024 Birmingham | 01:22:06 | |
| Bleimschein Benedict | 2018 Wien | 01:22:32 | |
| Johnston Gregor | 2024 Dubai | 01:22:01 | |
| Kowalski Mariusz | 2024 Marseille | 01:22:30 | |
| Crisford Phil | 2024 Birmingham | 01:22:56 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
