Dive into this athlete’s performance at 2023 World Championships Manchester 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 593 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 Gallacher 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 Gallacher 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 Gallacher 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 Gallacher 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 06:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:01 | 08:06 to 06:05 | 29.9% |
| Run Total | 01:54 | 39:17 to 37:23 | 28.1% |
| Sled Push | 01:26 | 04:44 to 03:18 | 21.2% |
| Sandbag Lunges | 00:49 | 05:26 to 04:37 | 12.1% |
| Farmers Carry | 00:23 | 02:25 to 02:02 | 5.7% |
| Ski Erg | 00:08 | 04:15 to 04:07 | 2.0% |
| Rowing | 00:04 | 04:30 to 04:26 | 1.0% |
| Sled Pull | 00:00 | 04:28 to 04:28 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:06 to 03:06 | 0.0% |
| Gallacher Alan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:43 | 00:00 | 04:02 -00:19 | 00:00 +00:00 |
| Ski Erg | 04:15 | 03:43 | 04:09 +00:06 | 04:02 -00:19 |
| Running 2 | 04:31 | 07:58 | 04:27 +00:04 | 08:11 -00:13 |
| Sled Push | 04:44 | 12:29 | 03:36 +01:08 | 12:38 -00:09 |
| Running 3 | 04:53 | 17:13 | 04:54 -00:01 | 16:14 +00:59 |
| Sled Pull | 04:28 | 22:06 | 05:55 -01:27 | 21:08 +00:58 |
| Running 4 | 04:56 | 26:34 | 04:53 +00:03 | 27:03 -00:29 |
| Burpees Broad Jump | 03:06 | 31:30 | 04:12 -01:06 | 31:56 -00:26 |
| Running 5 | 05:16 | 34:36 | 04:58 +00:18 | 36:08 -01:32 |
| Rowing | 04:30 | 39:52 | 04:29 +00:01 | 41:06 -01:14 |
| Running 6 | 05:01 | 44:22 | 04:53 +00:08 | 45:35 -01:13 |
| Farmers Carry | 02:25 | 49:23 | 02:09 +00:16 | 50:28 -01:05 |
| Running 7 | 05:24 | 51:48 | 04:57 +00:27 | 52:37 -00:49 |
| Sandbag Lunges | 05:26 | 57:12 | 04:54 +00:32 | 57:34 -00:22 |
| Running 8 | 05:37 | 01:02:38 | 05:26 +00:11 | 01:02:28 +00:10 |
| Wall Balls | 08:06 | 01:08:15 | 06:28 +01:38 | 01:07:54 +00:21 |
| Roxzone | 03:42 | 01:19:55 | 05:33 -01:51 | 01:19:55 |
Alan showed strength in several segments, including Running 1, Ski Erg, Running 2, Running 3, Running 4, Burpees Broad Jump, Rowing, Running 6, and Running 8, where he outperformed the average time. This indicates that he has a good level of endurance and speed in these areas.
To improve in the Sled Push segment, Alan should focus on improving his overall fitness and strength. Incorporating exercises like sled pushes, weighted sled drags, and explosive exercises such as power cleans and deadlifts can help him develop the necessary strength and power for this segment.
In the Sled Pull segment, Alan performed better than the average time, but he can still improve further. To enhance his performance in this segment, he can incorporate exercises like sled pulls, pull-ups, and rows to strengthen his upper body and improve his pulling power.
The Farmers Carry segment was one of the areas where Alan lost considerable time. To improve his performance in this segment, he should focus on developing grip strength and overall muscular endurance. Exercises such as farmer's walks, kettlebell swings, and forearm exercises can help him build the necessary strength and endurance for the Farmers Carry.
Alan's performance in Running 5 and Running 7 was slightly slower than the average. To improve his running speed and endurance, he should incorporate interval training, hill sprints, and tempo runs into his training routine. These exercises will help him build his cardiovascular endurance and increase his running speed.
Alan struggled with the Sandbag Lunges segment, losing 00:49 compared to the average. To improve his performance in this segment, he should focus on strengthening his lower body, particularly his quadriceps and glutes. Exercises such as squats, lunges, and step-ups can help him build the necessary strength and stability for the Sandbag Lunges.
Wall Balls was another segment where Alan lost significant time. To improve his performance in this segment, he should focus on improving his lower body power and core stability. Exercises such as wall ball throws, squats, and medicine ball slams can help him develop the necessary power and stability for Wall Balls.
Alan should also pay attention to his transitions in the roxzone. By improving his transition time, he can minimize the time spent resting and maximize his overall performance. Incorporating specific drills and exercises that replicate the transitions in training can help him become more efficient in this aspect.
Additionally, Alan should consider incorporating specific training sessions that focus on running and strength, depending on his profile. If his total running time is faster than average, he should prioritize strength training to improve his overall fitness. Conversely, if his total running time is slower than average, he should prioritize running training to improve his speed and endurance.
Overall, Alan Gallacher had a solid performance in the Hyrox race, with strengths in certain segments and areas for improvement in others. By targeting these areas with specific training strategies and techniques, he can enhance his performance and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Oliver Neale | 2024 Birmingham | 01:20:02 | |
| Yates James | 2022 Manchester | 01:19:50 | |
| Mißlinger Maximilian | 2023 Valencia | 01:20:15 | |
| Contreras Fernando | 2024 Turin | 01:19:26 | |
| Glanvill Nicholas | 2023 Amsterdam | 01:19:53 | |
| Wagner Willi | 2019 Oberhausen | 01:19:50 | |
| Tessarin Andrea Riccardo | 2023 World Championships Manchester | 01:20:24 | |
| Von Der Assen Ralf | 2019 Hannover | 01:19:51 | |
| Jaloveckas Julius | 2024 Poznan | 01:20:04 | |
| Mohr Henning | 2023 Hannover | 01:20:14 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Birmingham | 01:17:49 | |
| 2022 London | 01:23:32 | |
| 2023 London | 01:19:32 | |
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