Dive into this athlete’s performance at 2023 Malaga 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 614 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 Gibson 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 Gibson 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 Gibson 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 Gibson 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 09:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:57 | 01:00:00 to 53:03 | 70.4% |
| Wall Balls | 02:30 | 11:50 to 09:20 | 25.3% |
| Sandbag Lunges | 00:19 | 07:23 to 07:04 | 3.2% |
| Burpees Broad Jump | 00:06 | 07:47 to 07:41 | 1.0% |
| Ski Erg | 00:00 | 04:44 to 04:44 | 0.0% |
| Sled Push | 00:00 | 02:42 to 02:42 | 0.0% |
| Sled Pull | 00:00 | 04:42 to 04:42 | 0.0% |
| Rowing | 00:00 | 05:12 to 05:12 | 0.0% |
| Farmers Carry | 00:00 | 02:02 to 02:02 | 0.0% |
| Gibson Alan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:52 | 00:00 | 05:27 +00:25 | 00:00 +00:00 |
| Ski Erg | 04:44 | 05:52 | 04:51 -00:07 | 05:27 +00:25 |
| Running 2 | 06:41 | 10:36 | 06:10 +00:31 | 10:18 +00:18 |
| Sled Push | 02:42 | 17:17 | 03:55 -01:13 | 16:28 +00:49 |
| Running 3 | 07:34 | 19:59 | 06:56 +00:38 | 20:23 -00:24 |
| Sled Pull | 04:42 | 27:33 | 06:49 -02:07 | 27:19 +00:14 |
| Running 4 | 07:45 | 32:15 | 06:54 +00:51 | 34:08 -01:53 |
| Burpees Broad Jump | 07:47 | 40:00 | 07:49 -00:02 | 41:02 -01:02 |
| Running 5 | 07:45 | 47:47 | 07:17 +00:28 | 48:51 -01:04 |
| Rowing | 05:12 | 55:32 | 05:25 -00:13 | 56:08 -00:36 |
| Running 6 | 07:40 | 01:00:44 | 06:59 +00:41 | 01:01:33 -00:49 |
| Farmers Carry | 02:02 | 01:08:24 | 02:48 -00:46 | 01:08:32 -00:08 |
| Running 7 | 07:39 | 01:10:26 | 07:00 +00:39 | 01:11:20 -00:54 |
| Sandbag Lunges | 07:23 | 01:18:05 | 07:18 +00:05 | 01:18:20 -00:15 |
| Running 8 | 09:06 | 01:25:28 | 08:38 +00:28 | 01:25:38 -00:10 |
| Wall Balls | 11:50 | 01:34:34 | 09:36 +02:14 | 01:34:16 +00:18 |
| Roxzone | 07:39 | 01:53:56 | 10:04 -02:25 | 01:53:56 |
Based on the splits analysis, Alan's best running lap was 00:05:52. However, he struggled in several running segments, including Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8, where he was consistently slower than the average. His performance in the Wall Balls segment was also slower than average.
For the Running segments, Alan should work on improving his overall fitness and his transition time. This can be achieved through a combination of endurance training, interval training, and specific drills. By enhancing his cardiovascular endurance and reducing transition time, Alan can improve his overall running performance. Specific training strategies include:
1. Endurance Training: Incorporate longer distance runs at a steady pace to improve aerobic capacity and endurance. Aim for at least 3-4 runs per week, gradually increasing the distance over time.
2. Interval Training: Incorporate interval training sessions to improve speed and pacing. This can include alternating between high-intensity sprints and recovery periods. Examples include hill sprints, track intervals, or fartlek training.
3. Transition Drills: Practice quick and efficient transitions between exercises to minimize time lost during the race. This can involve setting up a mock race scenario and practicing the transitions between different stations.
For the Wall Balls segment, Alan should focus on improving his strength and technique. Specific exercises and form corrections to enhance performance in this segment include:
1. Squats: Incorporate regular squat exercises into the training routine to strengthen the leg muscles and improve lower body stability. Ensure proper form and depth in each squat.
2. Medicine Ball Throws: Practice throwing a medicine ball against a wall, mimicking the motion of the Wall Balls segment. Focus on explosive power and accuracy in each throw.
3. Wall Ball Technique: Pay attention to the timing and coordination of the wall ball throws. Practice catching the ball on the rebound and smoothly transitioning into the next throw.
By implementing these strategies and focusing on specific areas of improvement, Alan can enhance his performance in future Hyrox races. Regular training, attention to form and technique, and smart race strategies will contribute to improved race results.
| Similar Athletes | |||
|---|---|---|---|
| Adams Corey | 2021 Chicago | 01:54:25 | |
| Rech Alexander | 2020 Karlsruhe | 01:54:21 | |
| Chia Terence | 2024 Singapore | 01:53:54 | |
| Daly John | 2024 Stuttgart | 01:54:19 | |
| Lynch Michael | 2024 Vienna - European Championship | 01:53:49 | |
| Stavrou Dean | 2023 Sydney | 01:54:21 | |
| Pinto Nelson | 2023 Paris | 01:54:24 | |
| Van Tour Corlee | 2024 Amsterdam | 01:54:10 | |
| Bouarroudj Karim | 2024 Paris | 01:53:52 | |
| Koelzer Scott | 2022 Dallas | 01:54:11 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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