Alabaster Chris Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

GBR GBR Flag Men 25-29 #123004 01:16:52 35th in AG | Top 20.7% 257th | Top 20.1%
-00:46
37:51
Run Total
-00:05
04:44
Avg. Lap
-00:07
04:05
Best Lap
+02:12
34:43
Workout Total
+00:17
04:20
Avg. Workout
-01:24
04:22
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 Alabaster Chris'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 Alabaster Chris'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 Alabaster Chris'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 Alabaster Chris'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 05:12. Check the detail of the improvement plan below.

02:08 Potential Improvement 41.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 02:08 04:25 to 02:17 41.0%
Sled Pull 01:09 05:05 to 03:56 22.1%
Wall Balls 00:33 05:36 to 05:03 10.6%
Burpees Broad Jump 00:32 04:36 to 04:04 10.3%
Run Total 00:22 37:51 to 37:29 7.1%
Ski Erg 00:11 04:22 to 04:11 3.5%
Sandbag Lunges 00:10 04:16 to 04:06 3.2%
Farmers Carry 00:05 01:51 to 01:46 1.6%
Rowing 00:02 04:32 to 04:30 0.6%

Splits Time

Alabaster Chris Perfect Race
Splits Total Average Total
Running 1 04:05 00:00 04:15 -00:10 00:00 +00:00
Ski Erg 04:22 04:05 04:18 +00:04 04:15 -00:10
Running 2 04:17 08:27 04:32 -00:15 08:33 -00:06
Sled Push 04:25 12:44 02:37 +01:48 13:05 -00:21
Running 3 04:41 17:09 04:54 -00:13 15:42 +01:27
Sled Pull 05:05 21:50 04:22 +00:43 20:36 +01:14
Running 4 04:34 26:55 04:52 -00:18 24:58 +01:57
Burpees Broad Jump 04:36 31:29 04:32 +00:04 29:50 +01:39
Running 5 05:05 36:05 05:00 +00:05 34:22 +01:43
Rowing 04:32 41:10 04:36 -00:04 39:22 +01:48
Running 6 04:57 45:42 04:53 +00:04 43:58 +01:44
Farmers Carry 01:51 50:39 01:59 -00:08 48:51 +01:48
Running 7 04:54 52:30 04:52 +00:02 50:50 +01:40
Sandbag Lunges 04:16 57:24 04:28 -00:12 55:42 +01:42
Running 8 05:22 01:01:40 05:17 +00:05 01:00:10 +01:30
Wall Balls 05:36 01:07:02 05:39 -00:03 01:05:27 +01:35
Roxzone 04:22 01:16:52 05:46 -01:24 01:16:52
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Chris Alabaster had a strong performance in the 2023 London Hyrox race, finishing with an overall rank of 257 out of 1930 athletes, placing him in the top 13% of all participants. He also achieved a top 13% rank in his age group (25-29). Alabaster completed the race in 01:16:52, with a total running time of 00:37:51, which was 17 seconds slower than the average. His best running lap time was 00:04:05.

Segments to Improve


1. Sled Push: Alabaster's time for the Sled Push segment was 01:29 slower than the average. To improve in this area, he should focus on building strength and power in his lower body. Specific exercises to incorporate into his training routine include squats, deadlifts, lunges, and sled pushes. Alabaster should also work on improving his technique for pushing the sled efficiently and effectively.

2. Sled Pull: Alabaster's time for the Sled Pull segment was 00:29 slower than the average. To improve in this area, he should continue to work on his lower body strength, specifically targeting the muscles used in pulling. Exercises such as deadlifts, rows, and pull-ups can help to strengthen these muscles. Additionally, Alabaster should practice his technique for pulling the sled, focusing on maintaining a strong and stable position.

3. Burpees Broad Jump: Alabaster's time for the Burpees Broad Jump segment was 00:21 slower than the average. To improve in this area, he should work on his overall conditioning and explosiveness. Incorporating exercises such as burpees, box jumps, and plyometric exercises can help to improve his power and speed. Alabaster should also focus on maintaining proper form during the broad jumps, ensuring that he is jumping as far as possible with each rep.

4. Run Total: Alabaster's total running time was 00:17 slower than the average. To improve his running performance, he should focus on both his overall fitness and his transition time between exercises. Alabaster should incorporate regular running workouts into his training routine, focusing on building endurance and speed. Additionally, he should work on improving his transition time between exercises, aiming to minimize rest periods and move quickly and efficiently between stations.

Strategies


- Pacing: Alabaster should focus on maintaining a consistent and sustainable pace throughout the race. It is important for him to avoid starting too fast and burning out early. He should aim to evenly distribute his effort and energy across all segments of the race.
- Efficiency: Alabaster should practice efficient transitions between exercises, aiming to minimize time spent in the roxzone. This will help him to maintain momentum and save valuable seconds during the race.
- Mental Toughness: Hyrox races can be physically demanding, so Alabaster should work on mental toughness and resilience. This will help him push through fatigue and challenging moments during the race, enabling him to maintain a strong performance.

Overall, Chris Alabaster had a strong performance in the 2023 London Hyrox race. By focusing on improving his performance in the identified areas and implementing the suggested training strategies and techniques, he can further enhance his performance in future races.

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
Similar Athletes
Fuchs Sascha 2023 Hamburg 01:16:58
Abraham Brad 2024 Melbourne 01:17:09
Olsen Kasper 2024 Copenhagen 01:16:38
Breihof Michael 2024 Chicago Navy Pier 01:17:07
Delberghe Aurelien 2024 Paris 01:16:44
Brüggen Andreas 2022 Essen 01:17:08
Larochelle Florian 2024 Marseille 01:16:33
Franz Andre 2024 Frankfurt 01:16:51
Davies Jp 2024 Chicago Navy Pier 01:17:11
Le Bloa Loic 2024 Maastricht 01:17:04

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 London 01:35:02
2023 London 01:12:28

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