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.
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 Bourne Alfie'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 Bourne Alfie'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 Bourne Alfie'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 Bourne Alfie'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 05:36. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:01 | 06:44 to 04:43 | 36.0% |
| Run Total | 01:57 | 44:06 to 42:09 | 34.8% |
| Sled Push | 01:12 | 03:58 to 02:46 | 21.4% |
| Sandbag Lunges | 00:26 | 05:21 to 04:55 | 7.7% |
| Ski Erg | 00:00 | 04:24 to 04:24 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:50 to 03:50 | 0.0% |
| Rowing | 00:00 | 04:39 to 04:39 | 0.0% |
| Farmers Carry | 00:00 | 01:54 to 01:54 | 0.0% |
| Wall Balls | 00:00 | 05:08 to 05:08 | 0.0% |
| Bourne Alfie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:42 -00:54 | 00:00 +00:00 |
| Ski Erg | 04:24 | 03:48 | 04:28 -00:04 | 04:42 -00:54 |
| Running 2 | 04:39 | 08:12 | 05:01 -00:22 | 09:10 -00:58 |
| Sled Push | 03:58 | 12:51 | 02:57 +01:01 | 14:11 -01:20 |
| Running 3 | 09:59 | 16:49 | 05:27 +04:32 | 17:08 -00:19 |
| Sled Pull | 06:44 | 26:48 | 05:01 +01:43 | 22:35 +04:13 |
| Running 4 | 05:07 | 33:32 | 05:27 -00:20 | 27:36 +05:56 |
| Burpees Broad Jump | 03:50 | 38:39 | 05:23 -01:33 | 33:03 +05:36 |
| Running 5 | 05:14 | 42:29 | 05:37 -00:23 | 38:26 +04:03 |
| Rowing | 04:39 | 47:43 | 04:51 -00:12 | 44:03 +03:40 |
| Running 6 | 05:04 | 52:22 | 05:29 -00:25 | 48:54 +03:28 |
| Farmers Carry | 01:54 | 57:26 | 02:13 -00:19 | 54:23 +03:03 |
| Running 7 | 05:03 | 59:20 | 05:27 -00:24 | 56:36 +02:44 |
| Sandbag Lunges | 05:21 | 01:04:23 | 05:10 +00:11 | 01:02:03 +02:20 |
| Running 8 | 05:16 | 01:09:44 | 06:06 -00:50 | 01:07:13 +02:31 |
| Wall Balls | 05:08 | 01:15:00 | 06:37 -01:29 | 01:13:19 +01:41 |
| Roxzone | 06:59 | 01:26:57 | 07:01 -00:02 | 01:26:57 |
Bourne's best running lap was recorded at 00:03:48, which was 00:43 faster than the average. This indicates that Bourne has good speed and endurance, and he should continue to focus on optimizing his running performance.
To improve performance in Running 3, Bourne should work on increasing his speed and endurance. He can incorporate interval training and tempo runs into his training routine. Additionally, incorporating strength training exercises such as squats and lunges can help improve power and efficiency during running.
In the segments of Sled Pull and Sled Push, Bourne should focus on improving his strength and technique. Exercises such as sled pulls and pushes, deadlifts, and sled drags can help build the necessary strength and power for these movements. Additionally, practicing proper form and technique during these exercises will aid in improving performance in these segments.
The Roxzone segment is an area where Bourne can significantly improve by enhancing his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and circuit training can help improve his cardiovascular endurance and speed up transitions between exercises. Additionally, practicing efficient and quick transitions during training sessions will help reduce time spent in the Roxzone during the race.
To improve performance in the Sandbag Lunges segment, Bourne should focus on developing his leg strength and stability. Exercises such as lunges, squats, and step-ups with weighted sandbags can help improve his performance in this segment. Additionally, incorporating balance and stability exercises, such as single-leg squats and lateral lunges, can enhance his overall stability during lunges.
Bourne should also focus on efficient transitions between exercises to minimize time spent in the Roxzone. Practicing quick and smooth transitions during training sessions will help him save valuable time during the race. Additionally, he should prioritize maintaining good form and technique during each exercise to maximize efficiency and minimize energy expenditure.
In summary, to improve his performance in future races, Alfie Bourne should focus on improving his overall fitness and transition time. This can be achieved through a combination of interval training, strength training, and practicing efficient transitions. By addressing the specific areas of improvement highlighted in the splits analysis, Bourne can enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Hartmann Danny | 2018 Hamburg | 01:27:23 | |
| Kerin Eoghan | 2024 New York | 01:26:48 | |
| Van Zoolingen Scott | 2022 Amsterdam | 01:26:50 | |
| Diaz Villuendas Juan Ramón | 2023 Barcelona | 01:26:48 | |
| Dinapoli Christopher | 2024 Washington - North American Championships | 01:27:03 | |
| Delannoy Quentin | 2024 Bordeaux | 01:26:48 | |
| Horder Josh | 2024 Melbourne | 01:26:28 | |
| Kerst Niels | 2023 Amsterdam | 01:26:45 | |
| Mulcahy Diarmaid | 2024 Amsterdam | 01:26:30 | |
| Pikaart Lennart | 2024 Amsterdam | 01:26:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:10:32 | |
| 2024 London | 01:09:29 | |
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