Season 22/23 2022 London (1415) HYROX (1274) Women (411) Ferguson Alex

Ferguson Alex Hyrox Result

Dive into this athlete’s performance at 2022 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 428 similar athletes.

Performance Highlights

GBR GBR Flag Women 55-59 #181036 01:53:46 4th in AG | Top 50.0% 368th | Top 89.5%
+00:47
57:45
Run Total
+00:07
07:13
Avg. Lap
-00:13
05:49
Best Lap
-02:24
45:01
Workout Total
-00:18
05:37
Avg. Workout
+01:38
11:05
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 Women

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 428 athletes with similar finish time in Hyrox Women

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 428 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Ferguson Alex'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 Ferguson Alex'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 428 athletes with similar finish time in Hyrox Women

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 Ferguson Alex'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 Women

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 Ferguson Alex'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 04:04. Check the detail of the improvement plan below.

02:43 Potential Improvement 66.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:43 57:45 to 55:02 66.8%
Sandbag Lunges 01:15 07:32 to 06:17 30.7%
Sled Push 00:06 03:33 to 03:27 2.5%
Ski Erg 00:00 05:17 to 05:17 0.0%
Sled Pull 00:00 06:13 to 06:13 0.0%
Burpees Broad Jump 00:00 07:29 to 07:29 0.0%
Rowing 00:00 05:31 to 05:31 0.0%
Farmers Carry 00:00 02:36 to 02:36 0.0%
Wall Balls 00:00 06:50 to 06:50 0.0%

Splits Time

Ferguson Alex Perfect Race
Splits Total Average Total
Running 1 05:49 00:00 06:04 -00:15 00:00 +00:00
Ski Erg 05:17 05:49 05:32 -00:15 06:04 -00:15
Running 2 06:30 11:06 06:36 -00:06 11:36 -00:30
Sled Push 03:33 17:36 03:23 +00:10 18:12 -00:36
Running 3 06:55 21:09 07:01 -00:06 21:35 -00:26
Sled Pull 06:13 28:04 07:31 -01:18 28:36 -00:32
Running 4 07:18 34:17 07:05 +00:13 36:07 -01:50
Burpees Broad Jump 07:29 41:35 08:43 -01:14 43:12 -01:37
Running 5 07:31 49:04 07:23 +00:08 51:55 -02:51
Rowing 05:31 56:35 05:56 -00:25 59:18 -02:43
Running 6 07:09 01:02:06 07:17 -00:08 01:05:14 -03:08
Farmers Carry 02:36 01:09:15 02:48 -00:12 01:12:31 -03:16
Running 7 07:26 01:11:51 07:15 +00:11 01:15:19 -03:28
Sandbag Lunges 07:32 01:19:17 06:32 +01:00 01:22:34 -03:17
Running 8 09:11 01:26:49 08:13 +00:58 01:29:06 -02:17
Wall Balls 06:50 01:36:00 07:00 -00:10 01:37:19 -01:19
Roxzone 11:05 01:53:46 09:27 +01:38 01:53:46
Based on 428 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Alex Ferguson performed well in the HYROX race in London, ranking in the top 28% of all athletes and achieving a top 10% rank in his age group (55-59). His overall time of 01:53:46 was respectable, but there are areas where he can make improvements to enhance his performance.

One key highlight is Alex's running ability, as indicated by his total running time of 00:57:45, which was 04:01 slower than the average. This suggests that he has a good foundation in running and should focus on maintaining and improving his running fitness.

Segments to Improve


1. Roxzone:
Alex's roxzone time of 00:11:05 was 01:48 slower than average. This indicates that he may have rested more or taken longer to transition between exercises. To improve this segment, Alex should work on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises during training can help improve his overall fitness and decrease his roxzone time.

2. Sandbag Lunges:
Alex's time of 00:07:32 for the sandbag lunges was 00:56 slower than average. To improve this segment, he should focus on strengthening his legs and improving his endurance. Exercises such as lunges, squats, and step-ups can help build leg strength. Additionally, incorporating cardio exercises like stair climbing or incline treadmill workouts can improve his endurance for the sandbag lunges.

3. Running 8:
Alex's time of 00:09:11 for running segment 8 was 00:43 slower than average. This suggests that he may need to work on his running endurance and speed. To improve this segment, Alex should incorporate interval training into his running routine. This can involve alternating between high-intensity sprints and recovery jogs. Additionally, hill training can help improve his leg strength and running endurance.

4. Wall Balls:
Alex's time of 00:06:50 for wall balls was 00:39 slower than average. To improve this segment, he should focus on strengthening his upper body and improving his coordination. Exercises such as shoulder presses, push-ups, and medicine ball throws can help build upper body strength. Additionally, practicing wall ball technique and working on accuracy and speed during training can improve his performance in this segment.

Strategies


During the race, Alex should focus on maintaining a consistent pace throughout each segment. It is important to pace oneself properly to avoid burning out early on. He should also pay attention to his transitions between exercises and aim to minimize the time spent in the roxzone. Practicing quick transitions during training can help improve his efficiency during the race. Additionally, Alex should listen to his body and adjust his effort level accordingly. Pushing too hard early on may lead to fatigue later in the race, so finding a sustainable pace is key.

In summary, Alex Ferguson had a strong performance in the HYROX race in London. To further improve, he should focus on reducing his roxzone time, improving his performance in the sandbag lunges and running segment 8, and enhancing his upper body strength for the wall balls. By incorporating specific training strategies and techniques, he can continue to enhance his overall performance and achieve even better results in future races.

Similar Athletes
Koch Nicole 2023 Wien 01:53:42
Ortiz Castillo Karen Anahi 2024 Ciudad de Mexico 01:53:26
Gatt Marcelle 2023 Milan 01:54:07
Exler Carmen 2024 Melbourne 01:53:19
Jordan Megan 2024 Houston 01:54:01
Quincey Olivia 2024 London 01:53:37
Trahan Sophia 2018 Wien 01:53:16
Eijkemans Netty 2024 Rotterdam 01:53:27
Wittek Laura 2019 Leipzig 01:54:16
Hanslik Irmgard 2024 Karlsruhe 01:54:10

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