Dive into this athlete’s performance at 2024 Cape Town 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 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!
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.
Here’s the full breakdown of Woods Alastair's 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 Woods Alastair hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Woods Alastair’s 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.
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 Woods Alastair'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 05:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:41 | 41:59 to 38:18 | 65.6% |
| Burpees Broad Jump | 00:57 | 05:11 to 04:14 | 16.9% |
| Wall Balls | 00:29 | 05:43 to 05:14 | 8.6% |
| Sandbag Lunges | 00:14 | 04:28 to 04:14 | 4.2% |
| Farmers Carry | 00:13 | 02:02 to 01:49 | 3.9% |
| Sled Pull | 00:03 | 04:07 to 04:04 | 0.9% |
| Ski Erg | 00:00 | 03:54 to 03:54 | 0.0% |
| Sled Push | 00:00 | 01:28 to 01:28 | 0.0% |
| Rowing | 00:00 | 04:06 to 04:06 | 0.0% |
| Woods Alastair | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:59 | 00:00 | 04:19 +00:40 | 00:00 +00:00 |
| Ski Erg | 03:54 | 04:59 | 04:20 -00:26 | 04:19 +00:40 |
| Running 2 | 04:46 | 08:53 | 04:37 +00:09 | 08:39 +00:14 |
| Sled Push | 01:28 | 13:39 | 02:40 -01:12 | 13:16 +00:23 |
| Running 3 | 05:03 | 15:07 | 05:00 +00:03 | 15:56 -00:49 |
| Sled Pull | 04:07 | 20:10 | 04:27 -00:20 | 20:56 -00:46 |
| Running 4 | 05:12 | 24:17 | 04:59 +00:13 | 25:23 -01:06 |
| Burpees Broad Jump | 05:11 | 29:29 | 04:38 +00:33 | 30:22 -00:53 |
| Running 5 | 05:39 | 34:40 | 05:07 +00:32 | 35:00 -00:20 |
| Rowing | 04:06 | 40:19 | 04:39 -00:33 | 40:07 +00:12 |
| Running 6 | 05:27 | 44:25 | 05:01 +00:26 | 44:46 -00:21 |
| Farmers Carry | 02:02 | 49:52 | 02:01 +00:01 | 49:47 +00:05 |
| Running 7 | 05:13 | 51:54 | 05:00 +00:13 | 51:48 +00:06 |
| Sandbag Lunges | 04:28 | 57:07 | 04:34 -00:06 | 56:48 +00:19 |
| Running 8 | 05:43 | 01:01:35 | 05:26 +00:17 | 01:01:22 +00:13 |
| Wall Balls | 05:43 | 01:07:18 | 05:45 -00:02 | 01:06:48 +00:30 |
| Roxzone | 05:34 | 01:18:29 | 05:56 -00:22 | 01:18:29 |
Alastair Woods delivered a commendable performance in the 2024 Cape Town Hyrox race, securing an overall rank of 61 out of 394 athletes, placing him in the top 15%. Within his age group, he ranked 9th, which is an impressive top 13% finish. His overall time was 01:18:29. Notably, Alastair demonstrated exceptional strength in exercises like the Ski Erg and Sled Push, ranking in the top 2% and 1%, respectively. However, his total running time of 00:41:59 was 02:06 slower than the average, indicating a slight need to enhance his running capabilities. His pacing seemed consistent, though slightly slower in the latter half of the running segments, suggesting a potential need to maintain endurance throughout the race. Based on his performance, Alastair exhibits a balanced profile with strong inclinations towards strength exercises rather than running.
| Similar Athletes | |||
|---|---|---|---|
| Klos Johannes | 2021 Berlin | 01:18:03 | |
| Carrilho Joao | 2023 Stuttgart | 01:18:52 | |
| Warner Matt | 2023 London | 01:18:57 | |
| Camacho Gómez Carlos | 2024 Malaga | 01:18:38 | |
| Sterling Ross | 2024 London | 01:18:09 | |
| Gonzalez Rodríguez Abel Aaron | 2024 Bilbao | 01:18:14 | |
| Morgan Mitch | 2024 London | 01:18:49 | |
| Puente Angel | 2023 München | 01:18:38 | |
| Como Andrea | 2024 Rimini | 01:18:34 | |
| Romero Omar | 2023 Chicago - North American Open Championship | 01:18:39 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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