Dive into this athlete’s performance at 2022 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 640 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 Goulding 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 Goulding 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 Goulding 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 Goulding 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 50:12. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 50:12 | 01:42:15 to 52:03 | 100.0% |
| Ski Erg | 00:00 | 04:34 to 04:34 | 0.0% |
| Sled Push | 00:00 | 03:28 to 03:28 | 0.0% |
| Sled Pull | 00:00 | 06:15 to 06:15 | 0.0% |
| Burpees Broad Jump | 00:00 | 02:30 to 02:30 | 0.0% |
| Rowing | 00:00 | 04:53 to 04:53 | 0.0% |
| Farmers Carry | 00:00 | 01:55 to 01:55 | 0.0% |
| Sandbag Lunges | 00:00 | 03:49 to 03:49 | 0.0% |
| Wall Balls | 00:00 | 05:51 to 05:51 | 0.0% |
| Goulding Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:00 | 00:00 | 05:29 -00:29 | 00:00 +00:00 |
| Ski Erg | 04:34 | 05:00 | 04:48 -00:14 | 05:29 -00:29 |
| Running 2 | 03:27 | 09:34 | 06:04 -02:37 | 10:17 -00:43 |
| Sled Push | 03:28 | 13:01 | 03:42 -00:14 | 16:21 -03:20 |
| Running 3 | 03:58 | 16:29 | 06:48 -02:50 | 20:03 -03:34 |
| Sled Pull | 06:15 | 20:27 | 06:35 -00:20 | 26:51 -06:24 |
| Running 4 | 04:06 | 26:42 | 06:46 -02:40 | 33:26 -06:44 |
| Burpees Broad Jump | 02:30 | 30:48 | 07:42 -05:12 | 40:12 -09:24 |
| Running 5 | 03:41 | 33:18 | 07:10 -03:29 | 47:54 -14:36 |
| Rowing | 04:53 | 36:59 | 05:23 -00:30 | 55:04 -18:05 |
| Running 6 | 03:42 | 41:52 | 06:52 -03:10 | 01:00:27 -18:35 |
| Farmers Carry | 01:55 | 45:34 | 02:44 -00:49 | 01:07:19 -21:45 |
| Running 7 | 03:46 | 47:29 | 06:50 -03:04 | 01:10:03 -22:34 |
| Sandbag Lunges | 03:49 | 51:15 | 07:04 -03:15 | 01:16:53 -25:38 |
| Running 8 | 39:39 | 55:04 | 08:31 +31:08 | 01:23:57 -28:53 |
| Wall Balls | 05:51 | 01:34:43 | 09:18 -03:27 | 01:32:28 +02:15 |
| Roxzone | 11:30 | 01:51:56 | 10:10 +01:20 | 01:51:56 |
Training Strategy:
- Include at least two to three weekly long-distance runs, gradually increasing the distance over time. Aim for a mix of steady-state runs and interval training to improve both endurance and speed.
- Incorporate hill training into his running routine to build strength and improve his ability to tackle inclines during the race.
- Incorporate tempo runs to practice maintaining a faster pace for sustained periods.
2. Best Lap: Although Alex had a fast lap time, there is still room for improvement. To further enhance his performance in this segment, he should focus on improving his speed and agility.
Training Strategy:
- Include interval training sessions with short bursts of high-intensity sprints. This will help improve his speed and ability to accelerate quickly during the race.
- Incorporate agility drills, such as ladder drills and cone drills, to enhance his footwork and quickness.
3. Running 8: Alex's performance in Running 8 was significantly slower than the average, indicating a need for improvement in this segment. To enhance his performance, he should focus on improving his running endurance and mental toughness.
Training Strategy:
- Include longer distance runs with a focus on maintaining a steady pace. Gradually increase the distance to build endurance and mental resilience.
- Incorporate tempo runs to practice maintaining a faster pace for sustained periods, simulating the demands of Running 8.
- Implement interval training sessions that include longer intervals to improve endurance and mental toughness.
4. Roxzone: Alex's time spent in the Roxzone was slower than the average, indicating that he may have rested more or taken more time to transition between exercises. To improve this segment, he should focus on improving his overall fitness and reducing transition time.
Training Strategy:
- Implement circuit training sessions that replicate the exercises and transitions in the Hyrox race. This will help improve overall fitness and efficiency in transitioning between exercises.
- Practice specific transitions between exercises to minimize time wasted during the race.
- Incorporate interval training sessions to improve cardiovascular fitness, allowing for quicker recovery between exercises.
In conclusion, Alex Goulding had a solid performance in the 2022 Manchester Hyrox race. To improve his performance in future races, he should focus on improving his total running time, particularly in segments where he was slower than the average. By incorporating specific training strategies and techniques, such as longer distance runs, interval training, agility drills, and circuit training, Alex can enhance his running abilities, reduce transition times, and become a more competitive athlete in the Hyrox race.
| Similar Athletes | |||
|---|---|---|---|
| Bauso Angelo | 2020 Karlsruhe | 01:51:32 | |
| Ahamada Shaarani | 2024 Marseille | 01:51:41 | |
| Borseti Luigi | 2023 Rimini | 01:51:57 | |
| Francisco Anthony | 2022 Dallas | 01:51:46 | |
| Mürmann Christopher | 2019 Essen | 01:52:11 | |
| Bracchi Jacopo | 2023 Milan | 01:51:41 | |
| Kohl Jeff | 2023 Chicago - North American Open Championship | 01:51:37 | |
| Lagé Clément | 2024 Paris | 01:51:39 | |
| Falconnet Benoit | 2024 Paris | 01:51:39 | |
| Mhatey AbdulKader | 2024 Cape Town | 01:51:54 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:29:04 | |
| 2022 Birmingham | 01:25:39 | |
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