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.
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 Nelson Alex'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 Nelson Alex'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 Nelson Alex'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 Nelson Alex'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 | 05:22 | 46:41 to 41:19 | 88.7% |
| Farmers Carry | 00:24 | 02:25 to 02:01 | 6.6% |
| Rowing | 00:17 | 05:00 to 04:43 | 4.7% |
| Ski Erg | 00:00 | 04:21 to 04:21 | 0.0% |
| Sled Push | 00:00 | 02:19 to 02:19 | 0.0% |
| Sled Pull | 00:00 | 03:51 to 03:51 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:49 to 04:49 | 0.0% |
| Sandbag Lunges | 00:00 | 04:28 to 04:28 | 0.0% |
| Wall Balls | 00:00 | 05:13 to 05:13 | 0.0% |
| Nelson Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:46 | 00:00 | 04:35 +00:11 | 00:00 +00:00 |
| Ski Erg | 04:21 | 04:46 | 04:25 -00:04 | 04:35 +00:11 |
| Running 2 | 05:15 | 09:07 | 04:55 +00:20 | 09:00 +00:07 |
| Sled Push | 02:19 | 14:22 | 02:51 -00:32 | 13:55 +00:27 |
| Running 3 | 05:51 | 16:41 | 05:21 +00:30 | 16:46 -00:05 |
| Sled Pull | 03:51 | 22:32 | 04:51 -01:00 | 22:07 +00:25 |
| Running 4 | 06:00 | 26:23 | 05:20 +00:40 | 26:58 -00:35 |
| Burpees Broad Jump | 04:49 | 32:23 | 05:14 -00:25 | 32:18 +00:05 |
| Running 5 | 06:31 | 37:12 | 05:30 +01:01 | 37:32 -00:20 |
| Rowing | 05:00 | 43:43 | 04:47 +00:13 | 43:02 +00:41 |
| Running 6 | 05:46 | 48:43 | 05:21 +00:25 | 47:49 +00:54 |
| Farmers Carry | 02:25 | 54:29 | 02:09 +00:16 | 53:10 +01:19 |
| Running 7 | 05:56 | 56:54 | 05:20 +00:36 | 55:19 +01:35 |
| Sandbag Lunges | 04:28 | 01:02:50 | 05:02 -00:34 | 01:00:39 +02:11 |
| Running 8 | 06:41 | 01:07:18 | 05:56 +00:45 | 01:05:41 +01:37 |
| Wall Balls | 05:13 | 01:13:59 | 06:24 -01:11 | 01:11:37 +02:22 |
| Roxzone | 05:39 | 01:24:42 | 06:41 -01:02 | 01:24:42 |
- In terms of his profile, Alex's total running time of 00:46:41 is 05:37 slower than the average. This indicates that he may need to focus more on improving his running speed and endurance. However, it's important to note that his time in the Sled Push and Sled Pull segments were faster than average, suggesting that his strength and power are areas of strength.
10. Running 1: Alex was 00:21 slower than average in this segment. To enhance his running performance, he should focus on increasing his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and tempo runs into his training routine can help improve his running speed and endurance.
11. Rowing: Alex was 00:17 slower than average in this segment. To improve his performance in rowing, he should focus on building his upper body and core strength. Incorporating exercises such as rows, pull-ups, and planks into his training routine can help improve his rowing power and efficiency.
12. Farmers Carry: Alex was 00:13 slower than average in this segment. To enhance his performance, he should focus on improving his grip strength and overall upper body strength. Incorporating exercises such as deadlifts, farmer's walks, and kettlebell swings into his training routine can help improve his performance in the Farmers Carry segment.
- Pace strategically: Alex should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and burning out early. He should practice pacing in his training runs to develop a sense of his optimal race pace.
- Work on mental resilience: Endurance races like HYROX require mental strength and resilience. Alex should incorporate mental training techniques, such as visualization and positive self-talk, into his preparation to help him stay focused and motivated during the race.
- Familiarize with the course: Before the race, Alex should review the course map and become familiar with the order and layout of the exercises. This will help him plan his strategy and anticipate the transitions between exercises.
- Practice race-specific workouts: Alex should incorporate race-specific workouts into his training routine. This could involve combining exercises in a similar sequence to the race and practicing transitions between them. This will help him simulate race conditions and improve his overall performance.
Overall, with a focus on improving his running speed and endurance, along with efficient transitions and strategic race strategies, Alex Nelson can enhance his performance in future HYROX races. By incorporating the suggested training strategies and techniques, he can work towards achieving better splits and overall race times.
| Similar Athletes | |||
|---|---|---|---|
| Selman Asim | 2018 Hamburg | 01:24:40 | |
| Finch Sam | 2024 Melbourne | 01:24:18 | |
| Macdonald Alistair | 2023 Hong Kong | 01:24:43 | |
| Tsui Joseph | 2023 Hong Kong | 01:24:39 | |
| Sandham Alex | 2024 Birmingham | 01:25:12 | |
| Crinion Des | 2021 Birmingham | 01:25:12 | |
| Reyes Sebastian | 2024 Berlin | 01:24:18 | |
| Schnaubelt Alex | 2023 Frankfurt | 01:24:38 | |
| Jennings Ben | 2023 London | 01:24:42 | |
| Jenkinson Mark | 2024 Manchester | 01:24:53 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:22:31 | |
| 2023 London | 01:28:13 | |
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