Dive into this athlete’s performance at 2021 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 Alford Karl'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 Alford Karl'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 Alford Karl'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 Alford Karl'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 05:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:00 | 49:51 to 44:51 | 86.7% |
| Sandbag Lunges | 00:28 | 05:54 to 05:26 | 8.1% |
| Burpees Broad Jump | 00:18 | 06:03 to 05:45 | 5.2% |
| Ski Erg | 00:00 | 04:20 to 04:20 | 0.0% |
| Sled Push | 00:00 | 02:58 to 02:58 | 0.0% |
| Sled Pull | 00:00 | 03:50 to 03:50 | 0.0% |
| Rowing | 00:00 | 04:52 to 04:52 | 0.0% |
| Farmers Carry | 00:00 | 02:14 to 02:14 | 0.0% |
| Wall Balls | 00:00 | 06:47 to 06:47 | 0.0% |
| Alford Karl | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:14 | 00:00 | 04:51 -00:37 | 00:00 +00:00 |
| Ski Erg | 04:20 | 04:14 | 04:33 -00:13 | 04:51 -00:37 |
| Running 2 | 05:14 | 08:34 | 05:19 -00:05 | 09:24 -00:50 |
| Sled Push | 02:58 | 13:48 | 03:09 -00:11 | 14:43 -00:55 |
| Running 3 | 06:06 | 16:46 | 05:47 +00:19 | 17:52 -01:06 |
| Sled Pull | 03:50 | 22:52 | 05:26 -01:36 | 23:39 -00:47 |
| Running 4 | 06:29 | 26:42 | 05:47 +00:42 | 29:05 -02:23 |
| Burpees Broad Jump | 06:03 | 33:11 | 06:01 +00:02 | 34:52 -01:41 |
| Running 5 | 06:29 | 39:14 | 05:59 +00:30 | 40:53 -01:39 |
| Rowing | 04:52 | 45:43 | 04:58 -00:06 | 46:52 -01:09 |
| Running 6 | 06:26 | 50:35 | 05:49 +00:37 | 51:50 -01:15 |
| Farmers Carry | 02:14 | 57:01 | 02:21 -00:07 | 57:39 -00:38 |
| Running 7 | 07:18 | 59:15 | 05:48 +01:30 | 01:00:00 -00:45 |
| Sandbag Lunges | 05:54 | 01:06:33 | 05:39 +00:15 | 01:05:48 +00:45 |
| Running 8 | 07:39 | 01:12:27 | 06:35 +01:04 | 01:11:27 +01:00 |
| Wall Balls | 06:47 | 01:20:06 | 07:19 -00:32 | 01:18:02 +02:04 |
| Roxzone | 06:23 | 01:33:07 | 07:46 -01:23 | 01:33:07 |
Karl Alford performed well in the 2021 London Hyrox race, finishing with an overall rank of 103 out of 212 athletes in the competition. He also achieved a rank of 12 out of 21 athletes in his age group (45-49). His overall time of 01:33:07 was respectable, but there are areas where he can improve to enhance his performance.
In terms of pacing, Karl's running splits were generally faster than average, except for Running 3 and Running 4 where he lost time compared to the average. This indicates that Karl has a stronger running profile and should focus on maintaining his strength in this area. However, his total running time of 00:49:51 was 05:36 slower than the average, suggesting that he can still work on improving his overall running fitness.
During the race, Karl should implement the following strategies for better performance:
1. Pace Management: Karl should focus on maintaining a consistent pace throughout the race to avoid burning out early. By pacing himself properly, he can ensure that he has enough energy to perform well in all segments.
2. Efficient Transitions: Karl should aim to minimize the time spent in the Roxzone and transition between exercises quickly and efficiently. Practicing transitions during training can help improve his overall race time.
3. Mental Strength: Karl should work on building mental resilience to push through fatigue and discomfort during the race. Incorporating mental training techniques, such as visualization and positive self-talk, can help him stay focused and motivated throughout the race.
4. Hydration and Nutrition: Proper hydration and nutrition are crucial for optimal performance. Karl should ensure that he is adequately hydrated before and during the race, and he should also fuel his body with the right nutrients to sustain energy levels throughout the event.
By implementing these strategies and focusing on the identified areas of improvement, Karl Alford can enhance his performance in future Hyrox races and achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Pickup James | 2024 Birmingham | 01:32:59 | |
| Schrama Michel | 2024 Amsterdam | 01:32:42 | |
| Troon Chris | 2024 Brisbane | 01:33:30 | |
| Baker Peter | 2024 Manchester | 01:32:53 | |
| Fommard David | 2024 Paris | 01:32:50 | |
| Beltran Reyes Jose Maria | 2024 Ciudad de Mexico | 01:32:59 | |
| Andersen Ruben | 2024 Malaga | 01:32:42 | |
| LORTON Valentin | 2024 Stockholm | 01:32:46 | |
| De Souza Evans | 2019 New York | 01:33:16 | |
| Mccrossan Barry | 2024 Madrid | 01:33:31 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:34:55 | |
| 2022 London | 01:42:05 | |
| 2022 Birmingham | 01:39:57 | |
| 2023 Birmingham | 01:48:07 | |
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
