Dive into this athlete’s performance at 2022 Manchester 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 Wilson Ashley'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 Wilson Ashley'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 Wilson Ashley'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 Wilson Ashley'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 07:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:57 | 41:59 to 37:02 | 65.7% |
| Sled Pull | 01:17 | 05:09 to 03:52 | 17.0% |
| Sled Push | 01:04 | 03:18 to 02:14 | 14.2% |
| Farmers Carry | 00:14 | 01:58 to 01:44 | 3.1% |
| Ski Erg | 00:00 | 03:52 to 03:52 | 0.0% |
| Burpees Broad Jump | 00:00 | 02:57 to 02:57 | 0.0% |
| Rowing | 00:00 | 04:19 to 04:19 | 0.0% |
| Sandbag Lunges | 00:00 | 03:46 to 03:46 | 0.0% |
| Wall Balls | 00:00 | 03:45 to 03:45 | 0.0% |
| Wilson Ashley | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:49 | 00:00 | 04:14 -00:25 | 00:00 +00:00 |
| Ski Erg | 03:52 | 03:49 | 04:17 -00:25 | 04:14 -00:25 |
| Running 2 | 04:27 | 07:41 | 04:32 -00:05 | 08:31 -00:50 |
| Sled Push | 03:18 | 12:08 | 02:36 +00:42 | 13:03 -00:55 |
| Running 3 | 05:52 | 15:26 | 04:53 +00:59 | 15:39 -00:13 |
| Sled Pull | 05:09 | 21:18 | 04:20 +00:49 | 20:32 +00:46 |
| Running 4 | 05:47 | 26:27 | 04:52 +00:55 | 24:52 +01:35 |
| Burpees Broad Jump | 02:57 | 32:14 | 04:30 -01:33 | 29:44 +02:30 |
| Running 5 | 05:27 | 35:11 | 04:58 +00:29 | 34:14 +00:57 |
| Rowing | 04:19 | 40:38 | 04:35 -00:16 | 39:12 +01:26 |
| Running 6 | 05:16 | 44:57 | 04:53 +00:23 | 43:47 +01:10 |
| Farmers Carry | 01:58 | 50:13 | 01:57 +00:01 | 48:40 +01:33 |
| Running 7 | 05:28 | 52:11 | 04:51 +00:37 | 50:37 +01:34 |
| Sandbag Lunges | 03:46 | 57:39 | 04:26 -00:40 | 55:28 +02:11 |
| Running 8 | 05:55 | 01:01:25 | 05:15 +00:40 | 59:54 +01:31 |
| Wall Balls | 03:45 | 01:07:20 | 05:35 -01:50 | 01:05:09 +02:11 |
| Roxzone | 05:24 | 01:16:22 | 05:38 -00:14 | 01:16:22 |
Ashley's total running time was 00:41:59, which was 04:27 slower than the average. This indicates that he could improve his running speed and endurance. His best running lap was 00:03:49, which was 00:16 faster than the average. This suggests that he has the potential to excel in running if he focuses on improving his overall running performance.
To improve the running segments, Ashley should incorporate specific training strategies and techniques. Here are some suggestions:
1. Interval Training: Implement high-intensity interval training (HIIT) sessions to improve speed and endurance. This could include alternating between sprints and recovery periods.
2. Hill Training: Incorporate hill sprints and hill repeats into the training routine to enhance leg strength and improve running efficiency.
3. Tempo Runs: Include tempo runs at a comfortably hard pace to improve lactate threshold and increase overall running speed.
4. Plyometric Exercises: Add plyometric exercises such as box jumps, jump squats, and bounding to improve explosiveness and power in running.
5. Form Correction: Focus on proper running form, ensuring a strong and efficient stride. Consider working with a running coach to identify any form flaws and make necessary corrections.
For the strength-based segments like Sled Pull, Sled Push, and Farmers Carry, Ashley should concentrate on improving overall strength and power. Here are some specific exercises and techniques to consider:
1. Strength Training: Incorporate compound exercises such as squats, deadlifts, lunges, and overhead presses to build overall strength.
2. Functional Training: Include exercises that mimic the movements of the specific segments, such as sled pushes and pulls, to enhance performance in those areas.
3. Grip Strength Training: Perform exercises like farmer's walks and dead hangs to improve grip strength, which is crucial for success in segments like the Farmers Carry.
4. Core Stability: Focus on core exercises like planks, Russian twists, and medicine ball throws to improve stability and power transfer during the strength-based segments.
By implementing these training strategies, techniques, and race strategies, Ashley Wilson can improve his performance in future Hyrox races. With a focus on improving running speed, endurance, and overall strength, he can aim to achieve even better results in his age group and overall rankings.
| Similar Athletes | |||
|---|---|---|---|
| Clancy Ciaran | 2022 Madrid | 01:16:04 | |
| Taylor Ethan | 2024 London | 01:16:24 | |
| Kong Taehyun | 2024 Hong Kong | 01:16:11 | |
| Laccinole Matthew | 2021 Austin | 01:16:07 | |
| Cecchin Marco | 2024 Rimini | 01:16:45 | |
| Mcmillan Scott | 2023 London | 01:16:06 | |
| Sherwood Luke | 2024 Birmingham | 01:16:28 | |
| Karlberg Jonas | 2024 Stockholm | 01:16:03 | |
| Miller Jonathan | 2024 Frankfurt | 01:16:03 | |
| Sousa Nuno | 2024 Bilbao | 01:16:11 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:19:49 | |
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