Alcock John Hyrox Result

Dive into this athlete’s performance at 2023 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 1000 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #120030 01:18:13 30th in AG | Top 24.4% 128th | Top 19.8%
+00:49
40:14
Run Total
+00:07
05:02
Avg. Lap
+00:17
04:35
Best Lap
+00:25
33:20
Workout Total
+00:04
04:10
Avg. Workout
-01:10
04:43
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Alcock John'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 Alcock John's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

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 Alcock John'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.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

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 Alcock John'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 05:10. Check the detail of the improvement plan below.

02:07 Potential Improvement 41.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:07 40:14 to 38:07 41.0%
Burpees Broad Jump 01:01 05:13 to 04:12 19.7%
Wall Balls 00:42 05:54 to 05:12 13.5%
Farmers Carry 00:35 02:23 to 01:48 11.3%
Sandbag Lunges 00:21 04:33 to 04:12 6.8%
Rowing 00:15 04:47 to 04:32 4.8%
Sled Push 00:09 02:29 to 02:20 2.9%
Ski Erg 00:00 04:10 to 04:10 0.0%
Sled Pull 00:00 03:51 to 03:51 0.0%

Splits Time

Alcock John Perfect Race
Splits Total Average Total
Running 1 05:12 00:00 04:18 +00:54 00:00 +00:00
Ski Erg 04:10 05:12 04:19 -00:09 04:18 +00:54
Running 2 04:35 09:22 04:37 -00:02 08:37 +00:45
Sled Push 02:29 13:57 02:40 -00:11 13:14 +00:43
Running 3 04:59 16:26 05:00 -00:01 15:54 +00:32
Sled Pull 03:51 21:25 04:26 -00:35 20:54 +00:31
Running 4 05:09 25:16 04:58 +00:11 25:20 -00:04
Burpees Broad Jump 05:13 30:25 04:37 +00:36 30:18 +00:07
Running 5 05:04 35:38 05:07 -00:03 34:55 +00:43
Rowing 04:47 40:42 04:38 +00:09 40:02 +00:40
Running 6 05:13 45:29 05:00 +00:13 44:40 +00:49
Farmers Carry 02:23 50:42 02:00 +00:23 49:40 +01:02
Running 7 04:37 53:05 04:59 -00:22 51:40 +01:25
Sandbag Lunges 04:33 57:42 04:33 +00:00 56:39 +01:03
Running 8 05:28 01:02:15 05:26 +00:02 01:01:12 +01:03
Wall Balls 05:54 01:07:43 05:42 +00:12 01:06:38 +01:05
Roxzone 04:43 01:18:13 05:53 -01:10 01:18:13
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


John Alcock had a strong performance in the 2023 Manchester Hyrox race. He finished with an overall rank of 128, which places him in the top 13% of 928 athletes. In his age group of 30-34, he ranked in the top 16% of 186 athletes. His overall time was 01:18:13.

In terms of running, John's total running time was 00:40:14, which was 02:00 slower than the average for his finish time. This indicates that he may need to focus on improving his running performance. His best running lap was 00:04:35.

Segments to Improve


1. Running 1:
John's time of 00:05:12 for this segment was 01:02 slower than the average. To improve this, he should focus on increasing his running speed and endurance. Incorporating interval training, such as sprint intervals and tempo runs, can help improve his overall running performance.

2. Burpees Broad Jump:
John's time of 00:05:13 for this segment was 00:56 slower than the average. To improve his performance in this segment, he should focus on increasing his explosive power and agility. Incorporating exercises such as box jumps, plyometric push-ups, and lateral jumps can help improve his performance in the burpees broad jump.

3. Farmers Carry:
John's time of 00:02:23 for this segment was 00:21 slower than the average. To improve his performance in the farmers carry, he should focus on increasing his grip strength and overall strength in the upper body and core. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help improve his performance in this segment.

4. Running 6:
John's time of 00:05:13 for this segment was 00:14 slower than the average. To improve his performance in this segment, he should continue to focus on improving his running speed and endurance. Incorporating hill sprints, tempo runs, and long-distance runs can help improve his overall running performance.

5. Rowing:
John's time of 00:04:47 for this segment was 00:13 slower than the average. To improve his performance in rowing, he should focus on improving his rowing technique and increasing his overall power and endurance. Incorporating rowing intervals and strength training exercises such as bent-over rows and lat pulldowns can help improve his performance in this segment.

Strategies


1. Pacing:
John should work on finding a consistent pace throughout the race. It is important for him to avoid starting too fast and burning out later on. By pacing himself properly, he can maintain a steady performance throughout the race.

2. Transition Time:
John should aim to minimize his transition time in the roxzone. This can be achieved by improving his overall fitness and practicing quick and efficient transitions between exercises. Incorporating circuit training and practicing specific transitions during training can help improve his transition time.

3. Focus on Strength or Running:
Based on John's total running time, it appears that he may have a stronger profile as a runner. To further improve his performance, he should continue to focus on building his running endurance and speed. However, he should not neglect his strength training, as it is important for overall performance in the race. Finding a balance between running and strength training will be key for his future races.

In conclusion, John Alcock had a strong performance in the 2023 Manchester Hyrox race. To further improve his performance, he should focus on improving his running speed and endurance, as well as his performance in specific segments such as the burpees broad jump, farmers carry, running 6, and rowing. By implementing specific training strategies and techniques, he can continue to enhance his performance and achieve even better results in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Gläsener Carsten 2024 Hamburg 01:18:17
Ravano Marco 2024 Stockholm 01:18:31
Holler Stefan 2024 Vienna - European Championship 01:18:15
Clair Mark 2023 Birmingham 01:18:42
Sharples Neil 2024 Manchester 01:18:34
Minton Lloyd 2024 Birmingham 01:17:48
Griffiths Chris 2024 Birmingham 01:18:08
Mehren Marcel 2022 Amsterdam 01:17:44
Raven Justin 2023 Birmingham 01:18:41
Kenning Dylan 2024 Birmingham 01:18:19

Measure Your Performance Against Top Athletes

Other Results from this athlete
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