Alex Shabo Hyrox Result

Dive into this athlete’s performance at 2024 Washington D.C. 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 33 similar athletes.

Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
Compare With Another Athlete

Performance Highlights

USA Flag Alex Shabo Woman Women 30-34 #161001 01:03:51 🥈 in AG | Top 2.9% 🥈 | Top 0.7%
-16:43
16:20
Run Total
+00:09
04:21
Avg. Lap
-00:26
03:21
Best Lap
-00:13
26:00
Workout Total
-00:01
03:15
Avg. Workout
-02:10
01:52
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.

Chart

Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 11.
End of interactive chart.

Chart

Line chart with 10 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 11.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Chart

Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 201 to 303.
End of interactive chart.
Based on 33 athletes with similar finish time in Hyrox Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Chart

Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 98 to 295.
End of interactive chart.
Based on 33 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Chart

Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -130 to 91.
End of interactive chart.
Based on 33 athletes with similar finish time in Hyrox Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Chart

Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3738 to 4396.
End of interactive chart.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

Chart

Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 831.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women

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 his 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 performance we identified a possible improvement of 00:55. Check the detail of the improvement plan below.

00:23 Potential Improvement 41.8% Focus During Training

Chart

Bar chart with 79 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 4834.
CurrentTarget
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Sled Push 00:23 (From 02:04 to 01:41) 41.8%
Rowing 00:13 (From 04:55 to 04:42) 23.6%
Ski Erg 00:08 (From 04:36 to 04:28) 14.5%
Sandbag Lunges 00:08 (From 03:16 to 03:08) 14.5%
Farmers Carry 00:02 (From 01:38 to 01:36) 3.6%
BBJ 00:01 (From 03:37 to 03:36) 1.8%
Sled Pull 00:00 (From 03:25 to 03:25) 0.0%
Wall Balls 00:00 (From 02:29 to 02:29) 0.0%
Run Total 00:00 (From 16:20 to 16:20) 0.0%

Splits Time

Alex Shabo Perfect Race
Splits Total Average Total
Running 1 03:21 00:00 03:48 -00:27 00:00 +00:00
Ski Erg 04:36 03:21 04:34 +00:02 03:48 -00:27
Running 2 04:13 07:57 04:03 +00:10 08:22 -00:25
Sled Push 02:04 12:10 02:01 +00:03 12:25 -00:15
Running 3 04:22 14:14 04:13 +00:09 14:26 -00:12
Sled Pull 03:25 18:36 03:42 -00:17 18:39 -00:03
Running 4 04:25 22:01 04:14 +00:11 22:21 -00:20
Burpees Broad Jump 03:37 26:26 03:29 +00:08 26:35 -00:09
Running 5 04:30 30:03 04:20 +00:10 30:04 -00:01
Rowing 04:55 34:33 04:42 +00:13 34:24 +00:09
Running 6 04:24 39:28 04:16 +00:08 39:06 +00:22
Farmers Carry 01:38 43:52 01:39 -00:01 43:22 +00:30
Running 7 04:30 45:30 04:16 +00:14 45:01 +00:29
Sandbag Lunges 03:16 50:00 03:05 +00:11 49:17 +00:43
Running 8 05:03 53:16 04:26 +00:37 52:22 +00:54
Wall Balls 02:29 58:19 03:01 -00:32 56:48 +01:31
Roxzone 01:52 01:03:51 04:02 -02:10 01:03:51
Based on 33 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Alex Shabo's performance in the 2024 Washington - North American Championships was exceptional, securing an overall rank of 2 among 767 athletes and a rank of 2 within the age group of 30-34. This places Alex in the top echelon of competitors, underscoring a high level of fitness and competitive edge. Notably, Alex's total running time was significantly faster than average, highlighting a strong runner profile. However, a closer analysis suggests a need for improvement in specific strength segments to achieve a more balanced hybrid athlete profile. Alex's pacing seemed well-managed across the initial runs but indicated a potential for fatigue or strategic pacing in later segments, as evidenced by slower times towards the race's end.

Segments to Improve:

  • Burpees Broad Jump: Alex's performance was slower than average, indicating a potential weakness in explosive strength and coordination. To improve, focus on plyometric exercises like box jumps, squat jumps, and lunge jumps to enhance explosive power. Practicing burpees separately to increase efficiency and stamina, then integrating broad jumps to ensure a seamless transition between movements can also be beneficial. Incorporating HIIT sessions that mimic the race's intensity can help improve endurance in this segment.
  • Rowing: The slower pace in rowing suggests an area for improvement in both technique and cardiovascular endurance. Technique drills focusing on efficient stroke length and power application can enhance performance. Interval training on the rowing machine, alternating between high intensity and recovery periods, can improve cardiovascular capacity and muscular endurance, specifically targeting the back, arms, and legs.

Race Strategies:

  • Focus on Transition Efficiency: Given Alex's faster than average Roxzone time, continuing to minimize transition times between exercises can further enhance performance. Practicing quick transitions in training, including setting up equipment for the next exercise during rest periods, can shave seconds off the overall time.
  • Strength and Endurance Balance: To complement Alex's strong running capabilities, incorporating more strength training focused on power and endurance can create a more balanced athlete. This includes compound movements like squats, deadlifts, and presses, along with functional fitness exercises that mimic race activities.
  • Pacing Strategy: Although Alex managed pacing well in the initial segments, there's room for improvement in maintaining strength and speed throughout the race. Implementing a pacing strategy that reserves energy for challenging strength segments while capitalizing on running prowess can lead to more consistent segment times. Training should include back-to-back running and strength work to simulate race conditions and improve endurance across both types of challenges.

In conclusion, Alex Shabo's performance in the HYROX race is commendable, with standout capabilities in running. To ascend from a top-tier competitor to a champion, focusing on improving strength segments, particularly in Burpees Broad Jump and Rowing, alongside strategic pacing and efficient transitions, will be key. Tailoring training to address these areas while maintaining running prowess can help achieve a well-rounded, hybrid athlete profile, poised for even greater success in future competitions.

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.

Chart

Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 100.
End of interactive chart.

Chart

Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 59.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Anne Stellaard 2024 Gdansk 01:04:20
Lena Putters 2024 Karlsruhe 01:03:25
Kim Richter 2023 Los Angeles 01:03:47
Jennifer Nikolaus 2023 Maastricht 01:03:39
Lisa Richter 2023 Maastricht 01:04:05
Eadaoin Mcguinness 2024 Taipeh 01:03:54
Georgia Billings 2024 Manchester 01:03:32
Rachel Legacy 2023 Dallas 01:04:06
Hollie Hughes 2019 New York 01:04:21
Katharina Wetzel 2024 Köln 01:03:50
Other Results from this athlete
2023 Anaheim Alex Shabo 01:14:10
2023 Chicago Alex Shabo 01:14:21
2022 New York Alex Shabo 01:19:16
2023 New York Alex Shabo 01:19:04
2024 Fort Lauderdale Alex Shabo 01:12:12
2024 Houston Alex Shabo 01:11:43
2024 Nice Alex Shabo 01:11:36
2024 Chicago Alex Shabo 01:10:46
2024 Anaheim Alex Shabo 01:12:53
2024 Toronto Alex Shabo 01:14:16
2024 New York Lauren Hsu, Daria Daspin, Alex Shabo, Alexis Dreiss 01:03:36
2024 Washington D.C. Alex Shabo, Amanda Wilson, Katy Howell, Sarah Cotter 01:01:44
2024 Nice Alex Shabo, Katy Howell 01:02:31
2024 Toronto Alex Shabo, Katy Howell 01:00:30
2025 Las Vegas Alex Shabo 01:15:22

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.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download