Dive into this athlete’s performance at 2024 Frankfurt 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 Smith Alby'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 Smith Alby'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 Smith Alby'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 Smith Alby'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 04:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:17 | 06:57 to 05:40 | 28.7% |
| Sled Pull | 00:45 | 05:07 to 04:22 | 16.8% |
| Burpees Broad Jump | 00:44 | 05:23 to 04:39 | 16.4% |
| Farmers Carry | 00:43 | 02:40 to 01:57 | 16.0% |
| Ski Erg | 00:34 | 04:52 to 04:18 | 12.7% |
| Sled Push | 00:15 | 02:48 to 02:33 | 5.6% |
| Rowing | 00:10 | 04:49 to 04:39 | 3.7% |
| Sandbag Lunges | 00:00 | 04:24 to 04:24 | 0.0% |
| Run Total | 00:00 | 40:06 to 40:06 | 0.0% |
| Smith Alby | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:09 | 00:00 | 04:30 -00:21 | 00:00 +00:00 |
| Ski Erg | 04:52 | 04:09 | 04:23 +00:29 | 04:30 -00:21 |
| Running 2 | 04:44 | 09:01 | 04:48 -00:04 | 08:53 +00:08 |
| Sled Push | 02:48 | 13:45 | 02:47 +00:01 | 13:41 +00:04 |
| Running 3 | 05:17 | 16:33 | 05:12 +00:05 | 16:28 +00:05 |
| Sled Pull | 05:07 | 21:50 | 04:41 +00:26 | 21:40 +00:10 |
| Running 4 | 05:11 | 26:57 | 05:10 +00:01 | 26:21 +00:36 |
| Burpees Broad Jump | 05:23 | 32:08 | 04:59 +00:24 | 31:31 +00:37 |
| Running 5 | 05:15 | 37:31 | 05:20 -00:05 | 36:30 +01:01 |
| Rowing | 04:49 | 42:46 | 04:44 +00:05 | 41:50 +00:56 |
| Running 6 | 05:02 | 47:35 | 05:13 -00:11 | 46:34 +01:01 |
| Farmers Carry | 02:40 | 52:37 | 02:07 +00:33 | 51:47 +00:50 |
| Running 7 | 05:02 | 55:17 | 05:11 -00:09 | 53:54 +01:23 |
| Sandbag Lunges | 04:24 | 01:00:19 | 04:52 -00:28 | 59:05 +01:14 |
| Running 8 | 05:29 | 01:04:43 | 05:42 -00:13 | 01:03:57 +00:46 |
| Wall Balls | 06:57 | 01:10:12 | 06:09 +00:48 | 01:09:39 +00:33 |
| Roxzone | 05:08 | 01:22:10 | 06:22 -01:14 | 01:22:10 |
Alby, first off, congratulations on completing the Hyrox event in Frankfurt! Finishing 650th overall puts you in the top 44% of 1,477 athletes, and 61st in your age group is a solid effort in a competitive field. Your overall time of 01:22:10 is commendable, especially with a total running time of 00:40:06, which is 01:02 faster than the average. This indicates that you have a strong running profile—like a gazelle in a field of hippos! 🦒
However, pacing is crucial in Hyrox, and your splits suggest that your first running segment was a bit on the fast side at 00:04:09. Starting strong is great, but maintaining that momentum is key. You might have expended too much energy early on, which could have impacted your performance in the later segments. A hybrid athlete needs to balance running speed with strength endurance, and it’s clear that you have a solid foundation to build on.
Now, let’s dive into the segments where you can make some serious gains:
This segment was particularly slow, and it cost you valuable time. Focus on form and explosiveness. Aim for sets of 10-15 reps, building up to higher numbers in a single session. Work on your squat depth and keep your core engaged to maximize your power output. Try doing a “Wall Ball Ladder” workout—start with light weights and increase gradually. Don’t let those balls hit the floor; they’re not your friends! 😉
To enhance your sled pull, implement resistance band training and heavy sled drags in your routine. Practice pulling with varying grips and stances to engage different muscle groups. Focus on short bursts of effort—think of it as sprinting while dragging a stubborn friend down the street! Aim to hit the sled pull at least twice a week.
This segment can be brutal, and it looks like it took a toll on you. Incorporate more explosive movements like box jumps and burpee variations into your training. Try doing “Burpee Broad Jump Intervals” where you perform 30 seconds of burpees followed by a short rest, and then 30 seconds of broad jumps. This will help improve your power and endurance in this challenging segment.
Farmers carries are about grip strength and core stability. Try incorporating heavy carries into your weekly routine—use kettlebells or dumbbells, and aim for longer distances with a focus on maintaining posture. Don’t drop the weights; they’re your workout buddies! 😜
This segment could use some love too. Focus on developing your upper body and core. Incorporate rowing and ski erg intervals into your training. Aim for 500m sprints, followed by a rest period, and then repeat. This will help improve your endurance and power output on the ski erg.
During the race, a few strategies will help you maximize your performance:
Alby, you have a lot of potential, and with focused training on those weaker segments, you can elevate your performance significantly. Remember, “The only way to grow is to challenge your limits.” Keep pushing yourself, embrace the grind, and never forget: every rep counts, even if it feels like you’re lifting the weight of a small car! 🚗💪
Get out there, train hard, and let’s turn those weaknesses into strengths. Your next race will be your best yet. You’ve got this, champ! If you need anything, just remember: The Rox-Coach is here for you! 💥
| Similar Athletes | |||
|---|---|---|---|
| Chew Harry | 2024 Poznan | 01:21:45 | |
| Lourdes Ayumi | 2024 Singapore | 01:22:22 | |
| Magdy Hossam | 2022 Hamburg | 01:21:48 | |
| Walker Brad | 2023 Manchester | 01:22:35 | |
| Humphries Rob | 2024 Sports Direct HYROX London | 01:21:45 | |
| Kliver Henrik | 2023 Hamburg | 01:22:38 | |
| Martinez Campo Iñaki | 2024 Bilbao | 01:22:00 | |
| Bouwhuis Sonny | 2024 Amsterdam | 01:21:52 | |
| Rossi David | 2023 Rimini | 01:22:01 | |
| Meyer Frank | 2023 Hamburg | 01:21:58 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 London | 01:27:01 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
