Dive into this athlete’s performance at 2022 Birmingham 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.
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 Lester Ali'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 Lester Ali'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 Lester Ali'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 Lester Ali'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 05:20. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:54 | 50:49 to 46:55 | 73.1% |
| Sled Pull | 01:26 | 07:09 to 05:43 | 26.9% |
| Ski Erg | 00:00 | 04:50 to 04:50 | 0.0% |
| Sled Push | 00:00 | 02:33 to 02:33 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:51 to 05:51 | 0.0% |
| Rowing | 00:00 | 05:13 to 05:13 | 0.0% |
| Farmers Carry | 00:00 | 02:05 to 02:05 | 0.0% |
| Sandbag Lunges | 00:00 | 04:32 to 04:32 | 0.0% |
| Wall Balls | 00:00 | 04:25 to 04:25 | 0.0% |
| Lester Ali | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:57 | 00:00 | 05:18 +01:39 | 00:00 +00:00 |
| Ski Erg | 04:50 | 06:57 | 05:12 -00:22 | 05:18 +01:39 |
| Running 2 | 06:08 | 11:47 | 05:41 +00:27 | 10:30 +01:17 |
| Sled Push | 02:33 | 17:55 | 02:53 -00:20 | 16:11 +01:44 |
| Running 3 | 06:12 | 20:28 | 06:00 +00:12 | 19:04 +01:24 |
| Sled Pull | 07:09 | 26:40 | 06:03 +01:06 | 25:04 +01:36 |
| Running 4 | 06:31 | 33:49 | 06:01 +00:30 | 31:07 +02:42 |
| Burpees Broad Jump | 05:51 | 40:20 | 06:38 -00:47 | 37:08 +03:12 |
| Running 5 | 06:29 | 46:11 | 06:12 +00:17 | 43:46 +02:25 |
| Rowing | 05:13 | 52:40 | 05:28 -00:15 | 49:58 +02:42 |
| Running 6 | 06:16 | 57:53 | 06:04 +00:12 | 55:26 +02:27 |
| Farmers Carry | 02:05 | 01:04:09 | 02:22 -00:17 | 01:01:30 +02:39 |
| Running 7 | 06:05 | 01:06:14 | 06:03 +00:02 | 01:03:52 +02:22 |
| Sandbag Lunges | 04:32 | 01:12:19 | 05:04 -00:32 | 01:09:55 +02:24 |
| Running 8 | 06:15 | 01:16:51 | 06:33 -00:18 | 01:14:59 +01:52 |
| Wall Balls | 04:25 | 01:23:06 | 05:21 -00:56 | 01:21:32 +01:34 |
| Roxzone | 06:50 | 01:34:12 | 07:19 -00:29 | 01:34:12 |
For Running 1, Ali was 01:49 slower than the average time. To improve his performance in this segment, Ali should focus on increasing his speed and endurance. Interval training, such as high-intensity interval training (HIIT), can be beneficial. Incorporating hill sprints and tempo runs into his training routine will also help improve his running speed and stamina.
In the Sled Pull segment, Ali was 00:53 slower than the average time. To enhance his performance in this area, Ali should focus on strengthening his upper body and core muscles. Exercises such as pull-ups, push-ups, and planks will help improve his strength and stability, which are crucial for efficient sled pulling. Additionally, practicing proper sled pulling technique, including using his legs and maintaining a strong posture, will contribute to faster times in this segment.
Running 4 was another area where Ali lost time compared to the average, being 00:27 slower. To improve his performance in this segment, Ali should continue to work on his running endurance and speed. Incorporating longer distance runs and interval training will help him build his aerobic capacity and increase his running speed. Strength training exercises like squats and lunges will also contribute to stronger leg muscles, improving his running performance.
Ali should also pay attention to his transitions in the Roxzone. As his Roxzone time was faster than average, it indicates that he may need to work on his overall fitness and transition time. Incorporating circuit training and plyometric exercises into his training routine will help improve his overall fitness and agility, allowing for quicker transitions between exercises.
Additionally, considering Ali's overall running time was slower than average, he should focus on incorporating more running-specific training into his routine. This can include longer distance runs, interval training, and hill sprints to improve his running speed and endurance.
In summary, Ali Lester had a strong performance in the 2022 Birmingham Hyrox race, ranking in the top percentages of both overall and age group categories. To improve his future race performance, Ali should focus on the segments where he lost the most time, such as Running 1, Sled Pull, Running 4, Running 2, Running 5, and Running 6. By incorporating specific training strategies and techniques, such as interval training, strength exercises, and pacing strategies, Ali can enhance his performance in these areas and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Whan Suzanne | 2024 Glasgow | 01:34:05 | |
| Hyatt Caitriona | 2022 London | 01:33:57 | |
| Burns Jen | 2023 London | 01:33:54 | |
| Blowes Leah | 2021 New York | 01:34:04 | |
| Bartlett Lucy | 2024 Gdansk | 01:33:54 | |
| Lester Ali | 2023 Birmingham | 01:33:48 | |
| Warrior Gillisa | 2024 Birmingham | 01:34:42 | |
| Mauer Silja | 2019 Hannover | 01:34:40 | |
| Young Susie | 2024 Hong Kong | 01:34:19 | |
| Sarnataro Martina | 2023 Malaga | 01:34:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham | 01:33:48 | |
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