Season 23/24 2024 Malaga (2234) HYROX (1855) Men (1229) Alker Jack

Alker Jack Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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 154 similar athletes.

Performance Highlights

GBR GBR Flag Men 25-29 #125013 02:12:57 94th in AG | Top 39.5% 537th | Top 43.7%
-01:04
01:03:48
Run Total
-00:06
07:58
Avg. Lap
+00:31
06:34
Best Lap
+00:15
56:49
Workout Total
+00:02
07:06
Avg. Workout
+00:40
12:25
Roxzone

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 154 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 154 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Alker Jack'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 Alker Jack'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 154 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 Alker Jack'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 Alker Jack'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 13:59. Check the detail of the improvement plan below.

06:27 Potential Improvement 46.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:27 01:03:48 to 57:21 46.1%
Burpees Broad Jump 06:09 14:47 to 08:38 44.0%
Wall Balls 01:06 11:41 to 10:35 7.9%
Ski Erg 00:12 05:15 to 05:03 1.4%
Rowing 00:05 05:41 to 05:36 0.6%
Sled Push 00:00 03:10 to 03:10 0.0%
Sled Pull 00:00 06:18 to 06:18 0.0%
Farmers Carry 00:00 02:02 to 02:02 0.0%
Sandbag Lunges 00:00 07:55 to 07:55 0.0%

Splits Time

Alker Jack Perfect Race
Splits Total Average Total
Running 1 05:52 00:00 06:00 -00:08 00:00 +00:00
Ski Erg 05:15 05:52 05:03 +00:12 06:00 -00:08
Running 2 06:34 11:07 06:50 -00:16 11:03 +00:04
Sled Push 03:10 17:41 04:14 -01:04 17:53 -00:12
Running 3 08:55 20:51 07:56 +00:59 22:07 -01:16
Sled Pull 06:18 29:46 07:54 -01:36 30:03 -00:17
Running 4 07:36 36:04 07:55 -00:19 37:57 -01:53
Burpees Broad Jump 14:47 43:40 09:36 +05:11 45:52 -02:12
Running 5 08:04 58:27 08:27 -00:23 55:28 +02:59
Rowing 05:41 01:06:31 05:55 -00:14 01:03:55 +02:36
Running 6 07:17 01:12:12 08:17 -01:00 01:09:50 +02:22
Farmers Carry 02:02 01:19:29 03:10 -01:08 01:18:07 +01:22
Running 7 08:35 01:21:31 08:11 +00:24 01:21:17 +00:14
Sandbag Lunges 07:55 01:30:06 09:17 -01:22 01:29:28 +00:38
Running 8 10:58 01:38:01 11:02 -00:04 01:38:45 -00:44
Wall Balls 11:41 01:48:59 11:25 +00:16 01:49:47 -00:48
Roxzone 12:25 02:12:57 11:45 +00:40 02:12:57
Based on 154 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jack Alker's performance in the 2024 Malaga Hyrox race placed him in the top 28% overall and the top 25% in his age group, showcasing a strong competitive edge among a broad field of 1854 athletes. A notable aspect of Jack's performance was his exceptional total running time, which was 01:15 faster than the average, indicating a pronounced runner profile. Despite this strength, there were segments where Jack showed potential for significant improvement, particularly in areas requiring a blend of endurance and functional strength. The data suggests Jack started the race with a good pace but encountered challenges in maintaining consistency across strength-focused exercises, with the Burpees Broad Jump segment standing out as the most in need of improvement. His roxzone time also indicates room for better efficiency in transitions between exercises.

Segments to Improve:

  • Burpees Broad Jump: This was Jack's most challenging segment, significantly slower than average. To improve, focus on plyometric training to enhance explosive power and endurance. Exercises such as box jumps, jump squats, and burpee variations (including burpees over a bar) will build the necessary strength and agility. Practicing the broad jump technique, emphasizing hip extension and arm swing, can also improve performance. Incorporating interval training with high-intensity burpee sets followed by active recovery periods will help build stamina for this demanding segment.
  • Roxzone: The slower roxzone time suggests a need for improved overall fitness and faster transitions. Circuit training that mimics the race layout, combining short runs with functional exercises, can enhance transition efficiency. Practicing quick recovery techniques, like deep breathing and dynamic stretching between sets, will also reduce transition times.
  • Wall Balls: To address the slower time in Wall Balls, Jack should focus on building muscular endurance and coordination. Targeted exercises include thrusters, kettlebell swings, and medicine ball squat throws. Emphasizing form and the efficient transfer of energy from the lower body through the core to the upper body will also help. Wall ball drills focusing on accuracy, rhythm, and consistency can turn this segment into a strength.
  • Ski Erg: The Ski Erg segment, being slower than average, points to a need for enhanced upper body strength and endurance. Specific training on the Ski Erg machine, focusing on technique and power generation, will be beneficial. Incorporating pull-ups, lat pulldowns, and core strengthening exercises will support better performance in this segment.

Race Strategies:

  • Start Strong but Pace Wisely: Given Jack's tendency to start with a good pace, it's crucial to maintain this without overexerting in the initial segments. Monitoring heart rate and perceived exertion levels can help balance effort throughout the race.
  • Segment Focus: Prioritize efficiency in weaker segments during training to minimize time loss. This includes strategizing the approach to each exercise, such as breaking down burpees into manageable sets or focusing on form and breathing in Wall Balls.
  • Transition Efficiency: Practice swift transitions between running and exercises. This could involve setting up mock transition zones in training to mimic race day conditions, focusing on reducing any unnecessary movements or delays.
  • Endurance and Recovery: Incorporate endurance runs and recovery strategies into the training regimen. This could mean longer distance runs at a steady pace to build aerobic capacity and implementing active recovery techniques post-training to enhance overall fitness.

By addressing these specific areas of improvement with targeted training and strategic race planning, Jack Alker has the potential to significantly enhance his performance in future Hyrox races. Focusing on turning weaknesses into strengths while leveraging his running capabilities will be key to achieving better overall rankings and times.

Similar Athletes
Kusch Ronald 2024 Karlsruhe 02:12:42
Goh Melvrick 2024 Singapore National Stadium 02:13:05
Ong Alex 2023 Singapore 02:12:56
Iriart Julien 2024 Bordeaux 02:12:59
Artz Daniel 2023 Rotterdam 02:12:36
Willeme Julien 2023 Singapore 02:13:25
Ercolini Andrea 2024 Rimini 02:13:04
Guerrero Mora Dan Job 2024 Ciudad de Mexico 02:13:21
Peatling James 2024 Melbourne 02:13:03
Göthe Robert 2024 Stockholm 02:12:40

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