Fraser Alistair
Hyrox Result
Dive into this athlete’s performance at 2024 Glasgow 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.
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 Fraser Alistair'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 Fraser Alistair'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 Fraser Alistair'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 Fraser Alistair'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
05:59.
Check the detail of the improvement plan below.
03:13
Potential Improvement
53.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alistair Fraser's performance in the 2024 Glasgow HYROX race places him solidly within the top half of competitors, showcasing particular strength in his running capabilities. With a total running time significantly faster than average, Alistair demonstrates a strong runner profile. However, this strength in running contrasts with certain exercise zones where his performance significantly drops, particularly in strength-focused tasks like the Burpees Broad Jump and Wall Balls. His early running splits indicate a robust start, maintaining a quicker pace than average, which suggests good initial energy levels and pacing strategy. However, the significant time lost in strength-focused segments hints at a potential imbalance in training focus or perhaps a strategy misalignment during transitions between exercises.
Segments to Improve:
- Burpees Broad Jump: Alistair's time in this segment is notably slower than average, highlighting a key area for improvement. To enhance performance, focus on plyometric exercises such as box jumps, squat jumps, and broad jumps to build explosive power. Additionally, incorporate burpee drills to improve technique and endurance. Combining these exercises in circuit training can mimic the race's intensity and improve efficiency in transitions between jumping and burpee phases.
- Wall Balls: Another area of concern is the Wall Balls segment, where Alistair's performance was significantly below average. To address this, Alistair should work on developing lower body strength and power through exercises like squats and lunges, while also improving upper body and core stability with medicine ball throws and catches. Practicing the specific movement pattern of the wall ball shot, focusing on form and efficiency, can also greatly enhance performance.
- Farmer's Carry: The slower time in this segment suggests a need for improved grip strength and overall endurance. Training should include grip strengthening exercises (e.g., dead hangs, farmer's walks with progressively heavier weights) and core stabilization exercises to maintain posture under load. Endurance can be enhanced by integrating longer carries into training, gradually increasing distance and weight.
Race Strategies:
- Pacing: Given Alistair's strong runner profile, maintaining a competitive pace in running segments while conserving enough energy for strength-focused exercises is crucial. Implementing interval training with a mix of running and strength exercises can help simulate race conditions, improving his ability to maintain performance throughout the event.
- Transitions: The roxzone time indicates room for improvement in transition speed. Practice quick transitions between running and exercise zones in training sessions to minimize rest time and improve overall race fluidity. This can also include mental rehearsals of the race day to enhance efficiency and reduce time spent in the roxzone.
- Strength Training: To balance his runner profile, Alistair should focus more on strength training, particularly in areas identified as weaknesses. Incorporating strength exercises into running workouts, through circuit training or cross-training, can help build a more balanced athlete capable of excelling in both running and strength segments.
By addressing these specific areas of improvement with targeted training and adopting strategic race approaches, Alistair Fraser has the potential to significantly enhance his performance in future HYROX events.
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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