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 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 Alford Karl'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 Alford Karl'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 Alford Karl'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 Alford Karl'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 04:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:30 | 48:10 to 45:40 | 59.3% |
| Sled Push | 00:48 | 03:56 to 03:08 | 19.0% |
| Ski Erg | 00:19 | 04:53 to 04:34 | 7.5% |
| Burpees Broad Jump | 00:16 | 06:13 to 05:57 | 6.3% |
| Rowing | 00:12 | 05:10 to 04:58 | 4.7% |
| Sled Pull | 00:08 | 05:29 to 05:21 | 3.2% |
| Farmers Carry | 00:00 | 01:54 to 01:54 | 0.0% |
| Sandbag Lunges | 00:00 | 05:28 to 05:28 | 0.0% |
| Wall Balls | 00:00 | 05:45 to 05:45 | 0.0% |
| Alford Karl | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:22 | 00:00 | 04:59 +00:23 | 00:00 +00:00 |
| Ski Erg | 04:53 | 05:22 | 04:35 +00:18 | 04:59 +00:23 |
| Running 2 | 05:19 | 10:15 | 05:23 -00:04 | 09:34 +00:41 |
| Sled Push | 03:56 | 15:34 | 03:12 +00:44 | 14:57 +00:37 |
| Running 3 | 06:12 | 19:30 | 05:53 +00:19 | 18:09 +01:21 |
| Sled Pull | 05:29 | 25:42 | 05:31 -00:02 | 24:02 +01:40 |
| Running 4 | 06:08 | 31:11 | 05:52 +00:16 | 29:33 +01:38 |
| Burpees Broad Jump | 06:13 | 37:19 | 06:11 +00:02 | 35:25 +01:54 |
| Running 5 | 05:57 | 43:32 | 06:04 -00:07 | 41:36 +01:56 |
| Rowing | 05:10 | 49:29 | 05:01 +00:09 | 47:40 +01:49 |
| Running 6 | 06:05 | 54:39 | 05:54 +00:11 | 52:41 +01:58 |
| Farmers Carry | 01:54 | 01:00:44 | 02:25 -00:31 | 58:35 +02:09 |
| Running 7 | 06:07 | 01:02:38 | 05:53 +00:14 | 01:01:00 +01:38 |
| Sandbag Lunges | 05:28 | 01:08:45 | 05:48 -00:20 | 01:06:53 +01:52 |
| Running 8 | 07:04 | 01:14:13 | 06:46 +00:18 | 01:12:41 +01:32 |
| Wall Balls | 05:45 | 01:21:17 | 07:26 -01:41 | 01:19:27 +01:50 |
| Roxzone | 08:01 | 01:34:55 | 08:02 -00:01 | 01:34:55 |
In terms of his profile, Karl's total running time of 00:48:10 is 03:25 slower than the average, indicating that he may need to focus more on improving his running abilities. However, his best running lap time of 00:05:19 is faster than average, suggesting that he has the potential to excel in running with the right training.
- Transitions: Karl should work on improving his transition times in the roxzone. This can be achieved by improving his overall fitness and reducing the time taken to switch between exercises. Incorporating circuit training and practicing quick transitions during his training sessions can help him improve his efficiency in this area.
- Strength Training: As Karl's running time is slower than average, incorporating strength training exercises into his routine can help improve his overall running performance. Focusing on exercises that target key running muscles such as the glutes, hamstrings, and calves can help improve his running speed and endurance.
- Running Endurance: To improve his running endurance, Karl should incorporate long-distance runs into his training routine. Gradually increasing the distance and duration of his runs will help improve his cardiovascular fitness and ability to sustain his pace throughout the race.
- Mental Preparation: Karl should also focus on mental preparation for the race. Implementing visualization techniques, positive self-talk, and setting achievable goals can help him stay motivated and focused during the race.
Overall, Karl Alford should focus on improving his running performance and optimizing his transitions in the roxzone. By incorporating specific training strategies and techniques, such as interval training, strength exercises, and mental preparation, he can enhance his overall performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Cardella Sergio | 2024 Rimini | 01:34:59 | |
| Wright Luke | 2024 Birmingham | 01:34:46 | |
| Berndt Kay | 2024 Hamburg | 01:34:45 | |
| Hugel Thorsten | 2024 Köln | 01:35:20 | |
| Suwanprasong Tanatron | 2024 Hong Kong | 01:34:34 | |
| König Holger | 2024 Karlsruhe | 01:34:41 | |
| Silva Jason | 2024 Washington - North American Championships | 01:34:43 | |
| Storey Stephen | 2024 Birmingham | 01:34:56 | |
| Robertson Matthew | 2023 Chicago | 01:35:10 | |
| Płecha Tomasz | 2024 Katowice | 01:35:00 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 London | 01:33:07 | |
| 2022 London | 01:42:05 | |
| 2022 Birmingham | 01:39:57 | |
| 2023 Birmingham | 01:48:07 | |
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
