Rogan Alex Performance Analysis

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.

Season 22/23 2023 London (2223) HYROX (1930) Men (1277) Rogan Alex

GBR GBR Flag Men 35-39 #163017 01:24:30 134th in AG | Top 46.7% 559th | Top 43.8%

Performance Highlights

+01:15
43:29
Run Total
+00:10
05:26
Avg. Lap
+00:41
05:11
Best Lap
-00:27
35:10
Workout Total
-00:04
04:23
Avg. Workout
-00:46
05:56
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 Rogan 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 Rogan Alex'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 Rogan 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.

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 Rogan 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 04:58. Check the detail of the improvement plan below.

02:20 Potential Improvement 47.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:20 43:29 to 41:09 47.0%
Wall Balls 01:02 06:57 to 05:55 20.8%
Farmers Carry 00:38 02:39 to 02:01 12.8%
Sled Pull 00:29 05:02 to 04:33 9.7%
Sled Push 00:16 02:55 to 02:39 5.4%
Ski Erg 00:07 04:28 to 04:21 2.3%
Rowing 00:06 04:48 to 04:42 2.0%
Burpees Broad Jump 00:00 03:49 to 03:49 0.0%
Sandbag Lunges 00:00 04:32 to 04:32 0.0%

Splits Time

Rogan Alex Perfect Race
Splits Total Average Total
Running 1 05:17 00:00 04:34 +00:43 00:00 +00:00
Ski Erg 04:28 05:17 04:25 +00:03 04:34 +00:43
Running 2 05:11 09:45 04:54 +00:17 08:59 +00:46
Sled Push 02:55 14:56 02:52 +00:03 13:53 +01:03
Running 3 05:24 17:51 05:21 +00:03 16:45 +01:06
Sled Pull 05:02 23:15 04:51 +00:11 22:06 +01:09
Running 4 05:21 28:17 05:19 +00:02 26:57 +01:20
Burpees Broad Jump 03:49 33:38 05:13 -01:24 32:16 +01:22
Running 5 05:22 37:27 05:29 -00:07 37:29 -00:02
Rowing 04:48 42:49 04:47 +00:01 42:58 -00:09
Running 6 05:28 47:37 05:20 +00:08 47:45 -00:08
Farmers Carry 02:39 53:05 02:08 +00:31 53:05 +00:00
Running 7 05:28 55:44 05:19 +00:09 55:13 +00:31
Sandbag Lunges 04:32 01:01:12 05:00 -00:28 01:00:32 +00:40
Running 8 06:00 01:05:44 05:55 +00:05 01:05:32 +00:12
Wall Balls 06:57 01:11:44 06:21 +00:36 01:11:27 +00:17
Roxzone 05:56 01:24:30 06:42 -00:46 01:24:30
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Alex Rogan performed well in the Hyrox race in London, ranking in the top 28% of all athletes and top 30% in his age group. His overall time of 01:24:30 was solid, but there are areas where he can improve to enhance his performance in future races.

Based on the splits analysis, it is evident that Alex's overall running time of 00:43:29 was 02:32 slower than the average. This suggests that he may need to focus on improving his running ability and endurance. Additionally, his best running lap time of 00:05:11 indicates that he has the potential to excel in running if he trains specifically for it.

Segments to Improve


1. Running 1:
Alex's time of 00:05:17 was 00:52 slower than the average. To improve this segment, he should focus on increasing his running speed and efficiency. Interval training, such as sprint intervals and hill repeats, can help improve his overall running speed. Additionally, incorporating strength training exercises like squats and lunges can help improve his running form and power.

2. Wall Balls:
Alex's time of 00:06:57 was 00:34 slower than the average. To improve this segment, he should focus on enhancing his upper body strength and endurance. Exercises such as medicine ball wall throws and overhead presses can help improve his strength for wall balls. Additionally, practicing wall balls with proper form and technique, including using the legs and hips to generate power, can help increase his efficiency in this exercise.

3. Farmers Carry:
Alex's time of 00:02:39 was 00:28 slower than the average. To improve this segment, he should focus on improving his grip strength and overall endurance. Incorporating exercises like farmer's walks, deadlifts, and forearm exercises can help strengthen his grip. Additionally, practicing farmers carries with heavier weights and longer distances can help improve his endurance for this specific exercise.

4. Running 2:
Alex's time of 00:05:11 was 00:18 slower than the average. Similar to Running 1, he should focus on improving his running speed and efficiency through interval training and strength exercises.

Strategies


1. Pacing:
Alex should focus on maintaining a steady pace throughout the race. It is important to avoid starting too fast and burning out early. Consistency in pace will help him maintain energy levels and perform better overall.

2. Transitions:
To improve his roxzone time, Alex should work on improving his overall fitness and transition time. Incorporating circuit training and practicing quick transitions between exercises can help decrease his roxzone time and improve his overall race performance.

3. Mental Preparation:
Hyrox races can be physically and mentally demanding. Alex should work on mental preparation techniques such as visualization and positive self-talk to stay motivated and focused during the race.

In conclusion, Alex Rogan performed well in the Hyrox race in London, but there are areas where he can improve to enhance his performance. By focusing on specific training strategies and techniques, such as interval training, strength exercises, and mental preparation, he can improve his running speed, endurance, and overall race performance.

Similar Athletes
Labor Patrick 2023 München 01:24:30
Nuzum Dre 2022 Dallas 01:24:47
Codling Daniel 2024 Sports Direct HYROX London 01:24:04
Lewis James 2024 Melbourne 01:24:38
Bean Richard 2023 Manchester 01:24:21
Niederberger Janick 2024 Hamburg 01:24:05
Walz Christian 2019 Frankfurt 01:24:07
Dunsmore Ian 2023 London 01:24:31
Moushon Ben 2024 Chicago Navy Pier 01:24:17
Rolo David 2024 Manchester 01:24:29

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