Dive into this athlete’s performance at 2024 Milan 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.
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 Ilg Alexander'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 Ilg Alexander'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 Ilg Alexander'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 Ilg Alexander'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
05:06.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Alexander Ilg's performance in the 2024 Milan Hyrox race was commendable, with a notable strength in running. His total running time was 06:45 faster than average, highlighting his proficiency in this area, and suggesting a runner's profile. The standout performance was during the Running 8 segment, where he was 2:55 faster than average, achieving the 1st percentile rank. However, the Roxzone time was significantly slower than average, indicating potential areas of improvement in transition efficiency and overall fitness. Furthermore, pacing analysis from the initial segments suggests that Alexander started the race at a moderate pace, neither too fast nor too slow, as he performed consistently across the running segments.
Segments to Improve
Roxzone: With a time 3:44 slower than average, enhancing transition techniques is crucial. Focus on drills that improve swift and efficient movement between stations. Practice high-intensity interval training (HIIT) to boost overall fitness and reduce recovery time. Implement transition workouts by simulating race conditions, moving quickly from one exercise to another.
Burpees Broad Jump: Being 2:24 slower than average suggests a need for improved power and endurance. Incorporate plyometric exercises such as box jumps and squat jumps into training. Focus on form correction by keeping the core engaged and ensuring explosive jumps.
Sled Pull: At 1:40 slower than average, strength training is essential. Implement resistance training, focusing on the upper body and core, with exercises like seated rows and lat pull-downs. Practice sled pulls under varied resistance to simulate race conditions.
Farmers Carry: With a 0:53 slower than average time, grip strength and endurance are key areas to focus on. Include deadlifts and grip strength exercises, such as farmer's walks with heavier weights, in your routine.
Wall Balls: A 0:14 faster than average time, yet with room for improvement. Focus on building leg strength and endurance with squats and lunges, and practice wall ball shots with a focus on rhythm and breathing.
Race Strategies
Efficient Pacing: Ensure a consistent pace throughout the race, avoiding early fatigue. Utilize a pacing strategy that allows for energy conservation during strength-based exercises.
Transition Optimization: Minimize time spent in the Roxzone by planning transitions and practicing them during training sessions.
Compromised Running: Implement training that simulates running immediately after strength exercises to prepare the body for compromised running scenarios.
Strength-Endurance Balance: Given the runner profile, integrate strength training to build endurance, focusing on exercises that complement running, such as squats and lunges.