Dive into this athlete’s performance at 2023 Dublin 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Ging Alex's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Ging Alex hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Ging Alex’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Ging 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 06:17. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:46 | 45:04 to 40:18 | 75.9% |
| Burpees Broad Jump | 00:30 | 05:11 to 04:41 | 8.0% |
| Ski Erg | 00:28 | 04:47 to 04:19 | 7.4% |
| Rowing | 00:19 | 04:58 to 04:39 | 5.0% |
| Sled Push | 00:14 | 02:48 to 02:34 | 3.7% |
| Sled Pull | 00:00 | 04:08 to 04:08 | 0.0% |
| Farmers Carry | 00:00 | 01:48 to 01:48 | 0.0% |
| Sandbag Lunges | 00:00 | 04:13 to 04:13 | 0.0% |
| Wall Balls | 00:00 | 05:02 to 05:02 | 0.0% |
| Ging Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:23 | 00:00 | 04:29 -01:06 | 00:00 +00:00 |
| Ski Erg | 04:47 | 03:23 | 04:24 +00:23 | 04:29 -01:06 |
| Running 2 | 05:24 | 08:10 | 04:51 +00:33 | 08:53 -00:43 |
| Sled Push | 02:48 | 13:34 | 02:49 -00:01 | 13:44 -00:10 |
| Running 3 | 05:41 | 16:22 | 05:14 +00:27 | 16:33 -00:11 |
| Sled Pull | 04:08 | 22:03 | 04:45 -00:37 | 21:47 +00:16 |
| Running 4 | 07:16 | 26:11 | 05:12 +02:04 | 26:32 -00:21 |
| Burpees Broad Jump | 05:11 | 33:27 | 05:02 +00:09 | 31:44 +01:43 |
| Running 5 | 06:09 | 38:38 | 05:22 +00:47 | 36:46 +01:52 |
| Rowing | 04:58 | 44:47 | 04:45 +00:13 | 42:08 +02:39 |
| Running 6 | 05:56 | 49:45 | 05:14 +00:42 | 46:53 +02:52 |
| Farmers Carry | 01:48 | 55:41 | 02:07 -00:19 | 52:07 +03:34 |
| Running 7 | 05:43 | 57:29 | 05:13 +00:30 | 54:14 +03:15 |
| Sandbag Lunges | 04:13 | 01:03:12 | 04:52 -00:39 | 59:27 +03:45 |
| Running 8 | 05:36 | 01:07:25 | 05:44 -00:08 | 01:04:19 +03:06 |
| Wall Balls | 05:02 | 01:13:01 | 06:13 -01:11 | 01:10:03 +02:58 |
| Roxzone | 04:45 | 01:22:40 | 06:24 -01:39 | 01:22:40 |
His overall time of 01:22:40 was solid, but there are areas where he can make improvements to further enhance his performance. His total running time of 00:45:04 was 05:28 slower than the average for his finish time. This suggests that he could benefit from improving his overall fitness and his transition time in the roxzone.
To address these areas of improvement, Alex should focus on specific training strategies and techniques. Here are some recommendations:
1. Running Total: Alex should work on improving his overall running performance. He can incorporate interval training, hill sprints, and tempo runs into his training routine to increase his speed and endurance. Additionally, strength training exercises such as squats, lunges, and plyometric exercises can help improve his running performance.
2. Running 4, Running 5, and Running 6: These running segments showed slower times compared to the average. To improve these segments, Alex can focus on increasing his running speed and endurance. Long-distance runs, interval training, and hill repeats can be beneficial in building his running stamina.
3. Running 2 and Running 7: These segments also showed slower times compared to the average. To improve these segments, Alex should work on his transition time between exercises and running. Incorporating agility drills, such as ladder drills and cone drills, can help improve his quickness and efficiency during transitions.
4. Burpees Broad Jump: Alex can work on improving his speed and efficiency in performing burpees and broad jumps. He can incorporate burpee variations, such as burpee box jumps or burpee push-ups, into his training routine to increase his strength and speed in this exercise.
5. Ski Erg and Rowing: These segments showed slower times compared to the average. To improve his performance in these exercises, Alex should focus on improving his rowing technique and overall upper body strength. Incorporating rowing intervals and exercises that target the back, shoulders, and arms, such as rows, pull-ups, and push-ups, can help enhance his performance in these segments.
Additionally, Alex should pay attention to his transitions in the roxzone. By practicing smooth and efficient transitions during his training, he can minimize the time spent in the roxzone and improve his overall race time.
Overall, Alex Ging had a strong performance in the 2023 Dublin Hyrox race. By implementing these training strategies and techniques, he can further enhance his performance and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Dotrimont Dimitry | 2023 Amsterdam | 01:22:16 | |
| Pertile Matteo | 2024 Turin | 01:22:37 | |
| Lichter Jonathas | 2023 Hannover | 01:23:08 | |
| Day Andrew | 2024 Fort Lauderdale | 01:22:52 | |
| Majstorovic George | 2024 Sports Direct HYROX London | 01:22:35 | |
| Feld Matt | 2024 Melbourne | 01:22:15 | |
| Pye Thomas | 2024 Dubai | 01:23:00 | |
| Slevin Peter | 2023 London | 01:22:20 | |
| Jackson Brett | 2022 Manchester | 01:22:43 | |
| O'Hagan Jonathan | 2024 London | 01:22:37 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Barcelona | 01:18:55 | |
| 2024 Berlin | 01:10:56 | |
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