Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Lamont Alan

Lamont Alan 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 60-64 #124004 01:42:58 17th in AG | Top 51.5% 2295th | Top 85.0%
-04:09
46:06
Run Total
-00:30
05:46
Avg. Lap
+00:07
05:20
Best Lap
+03:47
47:34
Workout Total
+00:28
05:56
Avg. Workout
+00:23
09:24
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 Lamont 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 Lamont Alan'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 Lamont 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.

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 Lamont 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 05:15. Check the detail of the improvement plan below.

02:05 Potential Improvement 39.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:05 08:18 to 06:13 39.7%
Burpees Broad Jump 01:44 08:26 to 06:42 33.0%
Sled Push 01:03 04:32 to 03:29 20.0%
Sled Pull 00:22 06:19 to 05:57 7.0%
Farmers Carry 00:01 02:35 to 02:34 0.3%
Ski Erg 00:00 04:30 to 04:30 0.0%
Rowing 00:00 05:01 to 05:01 0.0%
Wall Balls 00:00 07:53 to 07:53 0.0%
Run Total 00:00 46:06 to 46:06 0.0%

Splits Time

Lamont Alan Perfect Race
Splits Total Average Total
Running 1 06:08 00:00 05:13 +00:55 00:00 +00:00
Ski Erg 04:30 06:08 04:42 -00:12 05:13 +00:55
Running 2 05:20 10:38 05:43 -00:23 09:55 +00:43
Sled Push 04:32 15:58 03:30 +01:02 15:38 +00:20
Running 3 05:34 20:30 06:17 -00:43 19:08 +01:22
Sled Pull 06:19 26:04 06:04 +00:15 25:25 +00:39
Running 4 05:32 32:23 06:16 -00:44 31:29 +00:54
Burpees Broad Jump 08:26 37:55 06:57 +01:29 37:45 +00:10
Running 5 05:29 46:21 06:32 -01:03 44:42 +01:39
Rowing 05:01 51:50 05:12 -00:11 51:14 +00:36
Running 6 05:43 56:51 06:21 -00:38 56:26 +00:25
Farmers Carry 02:35 01:02:34 02:36 -00:01 01:02:47 -00:13
Running 7 05:50 01:05:09 06:20 -00:30 01:05:23 -00:14
Sandbag Lunges 08:18 01:10:59 06:25 +01:53 01:11:43 -00:44
Running 8 06:32 01:19:17 07:28 -00:56 01:18:08 +01:09
Wall Balls 07:53 01:25:49 08:21 -00:28 01:25:36 +00:13
Roxzone 09:24 01:42:58 09:01 +00:23 01:42:58
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Alan Lamont, competing in the HYROX 60-64 age group, put up a commendable performance at the Birmingham 2024 event. Ranking in the top 55% of all athletes and top 38% within his age group, Alan demonstrated his fitness with a total running time that was significantly faster than the average – by 04:17 minutes to be precise. This indicates that Alan is more of a runner, excelling in the running portions of the race.

However, the beginning of the race appeared to be a bit of a struggle. The first running segment was slower than average, indicating a slow start. As the race progressed, Alan picked up pace and maintained a faster than average time in the subsequent running segments. This suggests that Alan could work on his initial pacing to ensure a stronger start.

Segments to Improve:

  • Sandbag Lunges: This segment was the most challenging for Alan, being 01:56 slower than average. Incorporating more lunges, specifically weighted lunges, into his training routine would improve his performance. A focus on strengthening the glutes, hamstrings, and quads would also be beneficial.
  • Burpees Broad Jump: Alan's performance was 01:37 slower than average in this segment. Working on plyometric exercises, including box jumps and burpees, can help increase power and improve performance in this area. Practicing broad jumps with a focus on form will also be essential.
  • Roxzone: Alan was slower than average in this segment, indicating that he rested more or took more time to transition. Improving overall fitness through cardiovascular exercises and practicing quicker transitions can help improve this time. For instance, incorporating exercises such as high-intensity interval training (HIIT) might be beneficial.
  • Sled Push and Sled Pull: It seems that Alan struggled with these strength-based segments. Incorporating more strength training, particularly focusing on lower-body and core strength could help improve these times. Exercises such as deadlifts, squats, and farmer's walks could be particularly beneficial.

Race Strategies:

Based on the analysis, Alan should consider the following strategies to improve his race performance:

  • Improved Pacing: Alan started slower than average but picked up pace as the race progressed. A more consistent pace from the start could improve his overall time. Practice pacing during training runs, with a focus on maintaining a steady speed from the beginning.
  • Strength Training: As a runner, Alan excelled in the running segments but struggled with strength-based exercises. Incorporating more strength training into his fitness regimen, specifically targeting the muscles used in the sled push, sled pull, and sandbag lunges, can help balance his overall performance.
  • Transition Practice: Spending less time in the roxzone – the transition area – can also shave off valuable seconds from Alan's overall time. Practice moving quickly between different exercises during training to mimic the transitions during the race.

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
Mccluskey Luke 2024 Melbourne 01:43:17
Biggs Adam 2023 London 01:43:17
Delolme Quentin 2023 Paris 01:42:35
Van Geelen Jan 2024 Amsterdam 01:42:28
Porsch Mattias 2021 Berlin 01:43:19
Drozdowski Alex 2024 Manchester 01:43:14
Fishburn Matt 2024 London 01:43:03
Kocoglu Oguz 2022 München 01:43:08
Clark Ryan 2024 Houston 01:43:13
Mccutcheon Connor 2024 Birmingham 01:43:04

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Birmingham 01:37:17
2023 Birmingham 01:44:05

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