Ashcroft Colin Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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.

Performance Highlights

GBR GBR Flag Men 35-39 #150047 01:20:55 224th in AG | Top 39.9% 1010th | Top 37.4%
-00:29
40:02
Run Total
-00:03
05:00
Avg. Lap
+00:10
04:33
Best Lap
+00:03
34:15
Workout Total
+00:00
04:16
Avg. Workout
+00:30
06:43
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 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 1000 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ashcroft Colin'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 Ashcroft Colin'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 1000 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 Ashcroft Colin'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 Ashcroft Colin'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 03:53. Check the detail of the improvement plan below.

01:05 Potential Improvement 27.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:05 05:20 to 04:15 27.9%
Burpees Broad Jump 01:02 05:32 to 04:30 26.6%
Run Total 00:36 40:02 to 39:26 15.5%
Farmers Carry 00:29 02:23 to 01:54 12.4%
Ski Erg 00:20 04:36 to 04:16 8.6%
Sled Push 00:12 02:40 to 02:28 5.2%
Rowing 00:09 04:45 to 04:36 3.9%
Sandbag Lunges 00:00 04:12 to 04:12 0.0%
Wall Balls 00:00 04:47 to 04:47 0.0%

Splits Time

Ashcroft Colin Perfect Race
Splits Total Average Total
Running 1 05:10 00:00 04:24 +00:46 00:00 +00:00
Ski Erg 04:36 05:10 04:22 +00:14 04:24 +00:46
Running 2 04:33 09:46 04:45 -00:12 08:46 +01:00
Sled Push 02:40 14:19 02:44 -00:04 13:31 +00:48
Running 3 04:51 16:59 05:08 -00:17 16:15 +00:44
Sled Pull 05:20 21:50 04:37 +00:43 21:23 +00:27
Running 4 05:00 27:10 05:06 -00:06 26:00 +01:10
Burpees Broad Jump 05:32 32:10 04:56 +00:36 31:06 +01:04
Running 5 05:06 37:42 05:15 -00:09 36:02 +01:40
Rowing 04:45 42:48 04:42 +00:03 41:17 +01:31
Running 6 05:07 47:33 05:09 -00:02 45:59 +01:34
Farmers Carry 02:23 52:40 02:04 +00:19 51:08 +01:32
Running 7 05:00 55:03 05:07 -00:07 53:12 +01:51
Sandbag Lunges 04:12 01:00:03 04:46 -00:34 58:19 +01:44
Running 8 05:19 01:04:15 05:36 -00:17 01:03:05 +01:10
Wall Balls 04:47 01:09:34 06:01 -01:14 01:08:41 +00:53
Roxzone 06:43 01:20:55 06:13 +00:30 01:20:55
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Colin Ashcroft demonstrated a strong overall performance in the 2024 Birmingham HYROX competition, ranking within the top 24% of all athletes and within the top 27% of his age group (35-39). His overall time was 01:20:55, a commendable effort. Colin's total running time was 00:40:02, which was 42 seconds faster than the average, suggesting a strong running profile.

Upon reviewing the initial segments of the race (Running 1 to Running 4), it seems that Colin started at a slower pace than average but gradually picked up speed and maintained it throughout. This cautious start could suggest a strategic approach to pacing, ensuring he doesn't burn out too early in the race.

Segments to Improve:

  • Roxzone: Colin's performance in the Roxzone was slightly slower than average, indicating a need to improve overall fitness and transition times. To enhance performance in this area, he could incorporate High-Intensity Interval Training (HIIT) into his routine to increase overall fitness levels. Practicing efficient transitions between exercises, such as quickly moving from running to strength drills, could also help to reduce Roxzone time.
  • Burpees Broad Jump: Colin was 41 seconds slower than average in this segment. To improve, he could incorporate more plyometric exercises into his training routine, such as box jumps and squat jumps, to increase explosive power. Additionally, practicing the burpees broad jump technique could lead to more efficient movements and a faster time.
  • Sled Pull: Colin's sled pull was 44 seconds slower than average. Strengthening his back, legs, and core muscles could help enhance performance in this area. Exercises such as deadlifts, squats, and planks could be beneficial.
  • Farmers Carry: Colin was 18 seconds slower than average in the farmer's carry. Strength training focusing on grip, shoulders, and core could help improve his performance. Exercises like farmer's walks, dead hangs, and kettlebell swings may be beneficial.
  • Ski Erg: Colin was 14 seconds slower than average for this segment. To improve, he could focus on improving his upper body strength and cardiovascular fitness. High-intensity workouts on the Ski Erg machine, focusing on proper form and rhythm, could help improve his time.

Race Strategies:

Considering Colin's performance, he should focus on maintaining a steady pace from the start of the race to conserve energy for the more challenging segments. He should aim to keep a consistent rhythm during the running segments, rather than trying to sprint, to save energy for the strength-based tasks. He should also practice transitioning between exercises to minimize rest time.

During strength exercises, Colin should focus on maintaining correct form to maximize efficiency and prevent injuries. For the sled pull and farmer's carry, he should ensure he is engaging his core and using his legs to drive the movement, rather than relying solely on arm strength.

Lastly, incorporating more strength training into his routine, particularly targeting the muscles used in the sled pull, farmer's carry, and burpees broad jump, could help improve his overall performance in future races.

Similar Athletes
Calnan Stuart 2024 Rotterdam 01:21:17
Frey Valentin 2024 Vienna - European Championship 01:20:47
Jackson Kie 2024 Glasgow 01:21:11
Gordon Adam 2023 Glasgow 01:21:18
Visser Fabian 2023 Maastricht European Championships 01:20:57
Ahedo Villota Endika 2022 Madrid 01:20:55
Mcmillan Miles 2024 Glasgow 01:20:26
Lam Stephen 2024 Singapore National Stadium 01:20:37
Saga Stoa Tommy 2024 Malaga 01:20:50
Kühn Christian 2019 Frankfurt 01:21:04

Measure Your Performance Against Top Athletes

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