Dive into this athlete’s performance at 2023 Dublin 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 Black Alan'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 Black Alan'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 Black Alan'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 Black Alan'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 06:03. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:32 | 44:40 to 40:08 | 74.9% |
| Sled Pull | 00:49 | 05:11 to 04:22 | 13.5% |
| Wall Balls | 00:23 | 06:03 to 05:40 | 6.3% |
| Sled Push | 00:15 | 02:48 to 02:33 | 4.1% |
| Ski Erg | 00:02 | 04:20 to 04:18 | 0.6% |
| Rowing | 00:02 | 04:41 to 04:39 | 0.6% |
| Burpees Broad Jump | 00:00 | 04:11 to 04:11 | 0.0% |
| Farmers Carry | 00:00 | 01:54 to 01:54 | 0.0% |
| Sandbag Lunges | 00:00 | 04:13 to 04:13 | 0.0% |
| Black Alan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 02:59 | 00:00 | 04:29 -01:30 | 00:00 +00:00 |
| Ski Erg | 04:20 | 02:59 | 04:23 -00:03 | 04:29 -01:30 |
| Running 2 | 05:08 | 07:19 | 04:49 +00:19 | 08:52 -01:33 |
| Sled Push | 02:48 | 12:27 | 02:47 +00:01 | 13:41 -01:14 |
| Running 3 | 05:37 | 15:15 | 05:13 +00:24 | 16:28 -01:13 |
| Sled Pull | 05:11 | 20:52 | 04:42 +00:29 | 21:41 -00:49 |
| Running 4 | 07:14 | 26:03 | 05:11 +02:03 | 26:23 -00:20 |
| Burpees Broad Jump | 04:11 | 33:17 | 05:00 -00:49 | 31:34 +01:43 |
| Running 5 | 07:18 | 37:28 | 05:21 +01:57 | 36:34 +00:54 |
| Rowing | 04:41 | 44:46 | 04:44 -00:03 | 41:55 +02:51 |
| Running 6 | 05:29 | 49:27 | 05:14 +00:15 | 46:39 +02:48 |
| Farmers Carry | 01:54 | 54:56 | 02:07 -00:13 | 51:53 +03:03 |
| Running 7 | 05:28 | 56:50 | 05:12 +00:16 | 54:00 +02:50 |
| Sandbag Lunges | 04:13 | 01:02:18 | 04:51 -00:38 | 59:12 +03:06 |
| Running 8 | 05:29 | 01:06:31 | 05:42 -00:13 | 01:04:03 +02:28 |
| Wall Balls | 06:03 | 01:12:00 | 06:11 -00:08 | 01:09:45 +02:15 |
| Roxzone | 04:24 | 01:22:19 | 06:23 -01:59 | 01:22:19 |
Alan's best running lap was 00:02:59, which was 01:21 faster than the average for his finish time. This suggests that he has good speed and endurance in shorter running distances.
To improve in these segments, Alan should focus on the following training strategies and techniques:
1. Running Technique and Endurance: Alan should work on improving his running form and endurance to reduce time lost in the running segments. Specific exercises and drills to enhance running performance include:
- Interval training: Incorporate high-intensity interval training (HIIT) sessions to improve speed and endurance.
- Hill sprints: Perform uphill sprints to build leg strength and improve running power.
- Tempo runs: Include steady-paced runs at a challenging but sustainable pace to develop endurance.
2. Strength Training: Alan should prioritize strength training to improve performance in segments such as Running 4, Running 5, Running 3, Running 2, Running 6, Running 7, and Sled Pull. Exercises that target the lower body and upper body strength will be beneficial. Specific exercises to consider include:
- Squats: Perform squats with weights to strengthen the leg muscles required for running and sled pulling.
- Lunges: Incorporate forward lunges and walking lunges to target the quadriceps, hamstrings, and glutes.
- Deadlifts: Include deadlifts to strengthen the posterior chain, including the glutes and hamstrings.
- Push-ups: Improve upper body strength with push-ups to enhance performance in exercises like sled pulling.
3. Transition Time: Alan should focus on improving his transition time (Roxzone) to minimize time lost during the race. To achieve this, he can work on his overall fitness and practice seamless transitions between exercises.
In conclusion, Alan Black performed well in the 2023 Dublin Hyrox race, with strong overall rankings and good performance in running segments. To improve his performance further, he should focus on improving his running technique and endurance, prioritize strength training exercises, and work on reducing transition times. Implementing race strategies such as appropriate pacing, maintaining a positive mindset, and efficient transitions will also contribute to his overall performance improvement.
| Similar Athletes | |||
|---|---|---|---|
| Wolfendale Ash | 2024 Manchester | 01:22:30 | |
| Grant Stuart | 2024 Madrid | 01:22:31 | |
| Hamilton Nathan | 2024 Sports Direct HYROX London | 01:22:49 | |
| Smith Jake | 2024 Dallas | 01:22:36 | |
| Bjerregaard Rasmus | 2024 Copenhagen | 01:22:39 | |
| Schmidt Ralf | 2022 Frankfurt | 01:22:02 | |
| Arase Dan | 2024 Brisbane | 01:22:15 | |
| Koreman Max | 2024 Amsterdam | 01:22:47 | |
| Sharp Neil | 2024 Birmingham | 01:21:49 | |
| Varga Robin | 2022 Frankfurt | 01:22:12 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Berlin | 01:19:18 | |
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