Dive into this athlete’s performance at 2023 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 559 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 Ford 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 Ford 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 Ford 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 Ford 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.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:02 | 39:24 to 37:22 | 40.9% |
| Farmers Carry | 00:39 | 02:21 to 01:42 | 13.1% |
| Burpees Broad Jump | 00:32 | 04:31 to 03:59 | 10.7% |
| Sled Push | 00:31 | 02:23 to 01:52 | 10.4% |
| Sled Pull | 00:25 | 04:26 to 04:01 | 8.4% |
| Sandbag Lunges | 00:25 | 03:49 to 03:24 | 8.4% |
| Ski Erg | 00:18 | 04:53 to 04:35 | 6.0% |
| Rowing | 00:03 | 04:51 to 04:48 | 1.0% |
| Wall Balls | 00:03 | 03:08 to 03:05 | 1.0% |
| Ford Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:39 | 00:00 | 04:21 -00:42 | 00:00 +00:00 |
| Ski Erg | 04:53 | 03:39 | 04:46 +00:07 | 04:21 -00:42 |
| Running 2 | 05:00 | 08:32 | 04:37 +00:23 | 09:07 -00:35 |
| Sled Push | 02:23 | 13:32 | 02:18 +00:05 | 13:44 -00:12 |
| Running 3 | 05:09 | 15:55 | 04:51 +00:18 | 16:02 -00:07 |
| Sled Pull | 04:26 | 21:04 | 04:32 -00:06 | 20:53 +00:11 |
| Running 4 | 05:10 | 25:30 | 04:52 +00:18 | 25:25 +00:05 |
| Burpees Broad Jump | 04:31 | 30:40 | 04:26 +00:05 | 30:17 +00:23 |
| Running 5 | 05:11 | 35:11 | 04:57 +00:14 | 34:43 +00:28 |
| Rowing | 04:51 | 40:22 | 04:58 -00:07 | 39:40 +00:42 |
| Running 6 | 05:12 | 45:13 | 04:53 +00:19 | 44:38 +00:35 |
| Farmers Carry | 02:21 | 50:25 | 01:54 +00:27 | 49:31 +00:54 |
| Running 7 | 05:00 | 52:46 | 04:52 +00:08 | 51:25 +01:21 |
| Sandbag Lunges | 03:49 | 57:46 | 03:43 +00:06 | 56:17 +01:29 |
| Running 8 | 05:06 | 01:01:35 | 05:06 +00:00 | 01:00:00 +01:35 |
| Wall Balls | 03:08 | 01:06:41 | 03:43 -00:35 | 01:05:06 +01:35 |
| Roxzone | 04:13 | 01:13:54 | 05:05 -00:52 | 01:13:54 |
In terms of his splits analysis, it is evident that Alex excelled in certain segments while experiencing some challenges in others. His running 1 segment was particularly strong, as he completed it in 00:03:39, which was 32 seconds faster than the average time. Additionally, his sled push and sled pull segments were notable, with times that were 15 seconds faster than the average.
However, Alex faced some difficulties in several running segments, namely running 2, running 3, running 4, running 5, and running 6. These segments were slower than the average times by 24 seconds, 17 seconds, 18 seconds, 13 seconds, and 20 seconds, respectively. The farmers carry and burpees broad jump segments also proved to be challenging for Alex, with times that were 22 seconds and 19 seconds slower than the average, respectively.
Specific training strategies and techniques for improvement in these areas include:
1. Interval Training: Incorporate high-intensity interval training (HIIT) sessions into Alex's training routine. This type of training involves alternating between periods of intense effort and active recovery, which can significantly improve cardiovascular endurance.
2. Strength Training: Implement strength training exercises that target the muscles used during the running segments. Exercises such as squats, lunges, and deadlifts can help improve leg strength and power, leading to faster running times.
3. Plyometric Training: Include plyometric exercises in Alex's training regimen to enhance his explosiveness and agility. Box jumps, squat jumps, and lateral jumps are excellent options for improving his overall speed and power.
4. Transition Practice: Focus on improving Alex's transition time between segments. This can be achieved through regular practice and simulation of race scenarios, ensuring smooth and efficient transitions from one exercise to another.
In conclusion, Alex Ford showcased exceptional performance in the 2023 Birmingham Hyrox race. While he excelled in certain segments, there are areas for improvement, particularly in the running segments and specific exercises such as the farmers carry and burpees broad jump. By implementing the suggested training strategies, techniques, and race strategies, Alex can continue to enhance his performance and achieve even greater success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Duerbeck Nathalie | 2024 Dubai | 01:13:46 | |
| Newman Kat | 2024 Melbourne | 01:13:28 | |
| Siliunas Lija | 2022 Chicago | 01:14:22 | |
| Brownlow Paige | 2024 Malaga | 01:13:47 | |
| Bourke Lauren | 2024 Brisbane | 01:14:02 | |
| Matthews Olga | 2024 Sports Direct HYROX London | 01:14:16 | |
| Fennell Gwen | 2023 Birmingham | 01:14:09 | |
| Lohmann Bonnie | 2022 Karlsruhe | 01:13:43 | |
| Mallin Martin Lottie | 2024 London | 01:13:42 | |
| Slieker Phillipa | 2024 Manchester | 01:14:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Bilbao | 01:08:27 | |
| 2024 Manchester | 01:11:02 | |
| 2024 Birmingham | 01:13:39 | |
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