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 Gillespie 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 Gillespie 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 Gillespie 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 Gillespie 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 03:59. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:30 | 07:47 to 06:17 | 37.7% |
| Sandbag Lunges | 01:19 | 06:18 to 04:59 | 33.1% |
| Run Total | 00:44 | 43:13 to 42:29 | 18.4% |
| Burpees Broad Jump | 00:26 | 05:38 to 05:12 | 10.9% |
| Ski Erg | 00:00 | 04:06 to 04:06 | 0.0% |
| Sled Push | 00:00 | 02:42 to 02:42 | 0.0% |
| Sled Pull | 00:00 | 04:46 to 04:46 | 0.0% |
| Rowing | 00:00 | 04:29 to 04:29 | 0.0% |
| Farmers Carry | 00:00 | 01:59 to 01:59 | 0.0% |
| Gillespie Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:47 | 00:00 | 04:41 -00:54 | 00:00 +00:00 |
| Ski Erg | 04:06 | 03:47 | 04:29 -00:23 | 04:41 -00:54 |
| Running 2 | 05:18 | 07:53 | 05:03 +00:15 | 09:10 -01:17 |
| Sled Push | 02:42 | 13:11 | 02:59 -00:17 | 14:13 -01:02 |
| Running 3 | 05:31 | 15:53 | 05:30 +00:01 | 17:12 -01:19 |
| Sled Pull | 04:46 | 21:24 | 05:03 -00:17 | 22:42 -01:18 |
| Running 4 | 05:32 | 26:10 | 05:29 +00:03 | 27:45 -01:35 |
| Burpees Broad Jump | 05:38 | 31:42 | 05:31 +00:07 | 33:14 -01:32 |
| Running 5 | 05:38 | 37:20 | 05:40 -00:02 | 38:45 -01:25 |
| Rowing | 04:29 | 42:58 | 04:52 -00:23 | 44:25 -01:27 |
| Running 6 | 05:34 | 47:27 | 05:31 +00:03 | 49:17 -01:50 |
| Farmers Carry | 01:59 | 53:01 | 02:14 -00:15 | 54:48 -01:47 |
| Running 7 | 05:35 | 55:00 | 05:30 +00:05 | 57:02 -02:02 |
| Sandbag Lunges | 06:18 | 01:00:35 | 05:16 +01:02 | 01:02:32 -01:57 |
| Running 8 | 06:22 | 01:06:53 | 06:08 +00:14 | 01:07:48 -00:55 |
| Wall Balls | 07:47 | 01:13:15 | 06:46 +01:01 | 01:13:56 -00:41 |
| Roxzone | 06:52 | 01:27:45 | 07:03 -00:11 | 01:27:45 |
In terms of pacing, Alex may have started the race too fast, as indicated by his faster-than-average times in the early running segments (Running 1 and Ski Erg). This may have affected his performance in the later stages of the race, particularly in segments such as Sandbag Lunges and Wall Balls, where he lost significant time.
Alex's profile appears to be more focused on strength rather than running, as indicated by his slower-than-average total running time. To improve his overall performance, he should focus on improving his running abilities while maintaining his strength.
- Prioritize efficient transitions between exercises to minimize time spent in the roxzone. Practicing quick and smooth transitions during training will help improve overall race performance.
- Focus on maintaining proper form and technique during each exercise to optimize efficiency and reduce the risk of injury. This includes maintaining a neutral spine, engaging the core, and using the appropriate muscles for each movement.
- Incorporate specific strength and conditioning workouts into the training routine to improve overall fitness and performance. This should include a balance of cardiovascular exercises, strength training, and functional movements to prepare for the demands of the HYROX race.
- Implement a periodized training plan that includes both specific training for each segment and overall fitness development. This will help ensure well-rounded preparation for the race and optimize performance on race day.
By implementing these strategies and focusing on improving the identified areas, Alex Gillespie can enhance his performance in future HYROX races and continue to progress in his fitness journey.
| Similar Athletes | |||
|---|---|---|---|
| Notenboom Maarten | 2023 Köln | 01:27:22 | |
| Thompson Steven | 2024 Sports Direct HYROX London | 01:27:35 | |
| Shkodra Amir | 2023 München | 01:27:49 | |
| Malone Michael | 2022 London | 01:27:25 | |
| Schmidt Lars | 2024 Karlsruhe | 01:27:29 | |
| Mc Colgan Eoghan | 2023 Dublin | 01:27:38 | |
| Carne Luke | 2024 Perth | 01:27:59 | |
| Lo Jerroll | 2024 Singapore | 01:28:04 | |
| Ali Kem | 2024 Dallas | 01:27:53 | |
| Morton David | 2022 London | 01:27:51 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
