Mirley Alex
Hyrox Result
Dive into this athlete’s performance at 2024 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
722 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 722 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 722 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Mirley Alex'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 Mirley Alex'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 722 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 Mirley Alex'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 Mirley Alex'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
03:46.
Check the detail of the improvement plan below.
01:29
Potential Improvement
39.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alex Mirley has shown a commendable performance in the 2024 Birmingham HYROX, ranking in the top 2% of all athletes, and notably at the top tier of his age group. His total running time of 00:31:40, which is 02:02 faster than the average, suggests that he has a strong runner's profile. His best running lap time of 00:03:42 and consistent faster-than-average running split times from Running 2 to Running 7 further highlight his strength in running.
His performance in the initial running segment was slower than average, which could suggest a cautious start or a potential area for improvement. However, his pacing strategy seemed to work well for him, as he picked up speed and consistently outperformed the average times in the subsequent running segments.
Segments to Improve:
- Wall Balls: With a time of 00:05:40, this segment was significantly slower than average and has the most room for improvement. A routine with a focus on strength training, particularly in the lower body and core, could help improve this. Exercises such as squats, lunges, and leg presses along with core strengthening exercises like planks, crunches, and Russian twists may enhance performance.
- Burpees Broad Jump: This segment was slower than average by 00:50. To improve, Alex could incorporate more plyometric exercises like box jumps, tuck jumps, and broad jumps in his training. Additionally, improving burpee form and efficiency through regular practice can also help decrease the time taken.
- Roxzone: This segment was slower than average by 00:28, indicating a need to improve overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions, which closely mimic the exertion and rest periods in a race, could help improve performance in this segment. Also, practicing transitions between exercises can help decrease the roxzone time.
- Sandbag Lunges: This segment was slower than average by 00:09. Strength training targeting the lower body muscles can improve performance in this segment. Exercises such as lunges, squats, and deadlifts, particularly with added weight, can be beneficial.
Race Strategies:
Maintaining a steady pace from the start, instead of starting slower than average, could help Alex improve his initial running segment time. Given his strength in running, he could leverage this by starting at a faster pace without compromising his performance in subsequent segments.
In the strength-based segments, focusing on maintaining proper form and technique could help increase efficiency and speed. For this, regular practice of these exercises in the training phase is essential.
Alex should also consider incorporating active recovery techniques during the roxzone periods to help maintain a steady energy level throughout the race. This could include controlled breathing exercises and dynamic stretches.
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
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