Dive into this athlete’s performance at 2024 Perth 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 White Alan'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 White Alan'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 White Alan'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 White Alan'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
03:24.
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
Alan White delivered a commendable performance in the 2024 Perth Hyrox race, finishing with an overall rank of 250, placing him in the top 36% of 688 athletes. Within his age group (30-34), he ranked 71st, placing him in the top 45% of 156 competitors. His total running time was 00:40:40, which was 02:39 faster than average, indicating a strong running capability. The data suggests that Alan has a runner's profile, excelling in running segments while needing to focus more on his strength-based exercises. His running splits were consistently faster than average, except for the initial running segment, suggesting a conservative start. However, this approach allowed him to maintain and even improve his pace throughout the race.
Segments to Improve
Burpees Broad Jump: Alan's time was significantly slower than average, indicating a need for improvement in explosive strength and endurance.
Exercises: Incorporate plyometric exercises such as box jumps, squat jumps, and dynamic push-ups to build power and agility.
Drills: Practice high-intensity interval training (HIIT) focusing on burpees to improve speed and efficiency.
Form Corrections: Focus on landing softly and using the arms to propel forward, reducing time spent on each jump.
Roxzone: Alan's slower transition times suggest a need for better transition strategies and overall fitness.
Exercises: Engage in circuit training that mimics race conditions, practicing quick transitions between different activities.
Techniques: Use visualization techniques to mentally rehearse transitions, reducing downtime.
Sandbag Lunges: Slightly slower performance in this segment suggests a need for improved lower body strength and endurance.
Exercises: Strengthen the legs with exercises like lunges, squats, and deadlifts, focusing on high-rep, moderate-weight training for endurance.
Drills: Practice sandbag carries and lunges to simulate race conditions, improving stamina and technique.
Race Strategies
Start Strong, Pace Wisely: Ensure a balanced start, utilizing his running strength without overexerting in early stages to conserve energy for strength-based segments.
Efficient Transitions: Focus on minimizing transition times by rehearsing transitions during training, ensuring equipment is easily accessible and prepped for quick access.
Strategic Recovery: Use the running segments as active recovery to prepare for upcoming strength-intensive exercises, maintaining a steady pace that allows for physical and mental recalibration.
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