Season 22/23 2023 London (2223) HYROX (1930) Men (1277) Cracknell Alan

Cracknell Alan Hyrox Result

Dive into this athlete’s performance at 2023 London 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 458 similar athletes.

Performance Highlights

GBR GBR Flag Men 45-49 #164035 01:58:09 111th in AG | Top 93.3% 1214th | Top 95.1%
-01:35
55:38
Run Total
-00:11
06:57
Avg. Lap
-00:13
05:24
Best Lap
+01:16
51:32
Workout Total
+00:09
06:26
Avg. Workout
+00:21
11:03
Roxzone

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 458 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 458 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Cracknell 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 Cracknell 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 458 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 Cracknell 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 Cracknell 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 07:19. Check the detail of the improvement plan below.

03:15 Potential Improvement 44.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:15 12:55 to 09:40 44.4%
Burpees Broad Jump 02:08 10:05 to 07:57 29.2%
Run Total 01:25 55:38 to 54:13 19.4%
Rowing 00:31 05:58 to 05:27 7.1%
Ski Erg 00:00 04:32 to 04:32 0.0%
Sled Push 00:00 04:04 to 04:04 0.0%
Sled Pull 00:00 05:15 to 05:15 0.0%
Farmers Carry 00:00 02:50 to 02:50 0.0%
Sandbag Lunges 00:00 05:53 to 05:53 0.0%

Splits Time

Cracknell Alan Perfect Race
Splits Total Average Total
Running 1 05:24 00:00 05:35 -00:11 00:00 +00:00
Ski Erg 04:32 05:24 04:54 -00:22 05:35 -00:11
Running 2 05:41 09:56 06:19 -00:38 10:29 -00:33
Sled Push 04:04 15:37 03:55 +00:09 16:48 -01:11
Running 3 06:42 19:41 07:06 -00:24 20:43 -01:02
Sled Pull 05:15 26:23 07:03 -01:48 27:49 -01:26
Running 4 06:24 31:38 07:07 -00:43 34:52 -03:14
Burpees Broad Jump 10:05 38:02 08:21 +01:44 41:59 -03:57
Running 5 08:11 48:07 07:30 +00:41 50:20 -02:13
Rowing 05:58 56:18 05:32 +00:26 57:50 -01:32
Running 6 07:47 01:02:16 07:12 +00:35 01:03:22 -01:06
Farmers Carry 02:50 01:10:03 02:54 -00:04 01:10:34 -00:31
Running 7 07:02 01:12:53 07:18 -00:16 01:13:28 -00:35
Sandbag Lunges 05:53 01:19:55 07:42 -01:49 01:20:46 -00:51
Running 8 08:32 01:25:48 09:04 -00:32 01:28:28 -02:40
Wall Balls 12:55 01:34:20 09:55 +03:00 01:37:32 -03:12
Roxzone 11:03 01:58:09 10:42 +00:21 01:58:09
Based on 458 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Alan Cracknell had a solid performance in the 2023 London Hyrox race, finishing with an overall time of 01:58:09. He ranked 1214th out of 1930 athletes, placing him in the top 62% overall. In his age group (45-49), he ranked 111th out of 176 athletes, placing him in the top 63%.

Alan's total running time was 00:55:38, which was 19 seconds slower than the average for his finish time. This suggests that he could benefit from improving his overall fitness and transition time in order to optimize his performance in the race.

Segments to Improve


1. Wall Balls:
Alan's time of 00:12:55 for the Wall Balls segment was 02:58 slower than the average. To improve in this area, Alan should focus on increasing his upper body strength and endurance. Specific exercises to incorporate into his training routine include weighted squats, medicine ball slams, and wall ball throws. He should also work on improving his form and efficiency during the wall ball movement, ensuring that he maintains proper depth and accuracy with each repetition.

2. Burpees Broad Jump:
Alan's time of 00:10:05 for Burpees Broad Jump was 02:14 slower than the average. To enhance his performance in this segment, Alan should focus on improving his explosive power and cardiovascular endurance. Incorporating exercises such as box jumps, plyometric push-ups, and high-intensity interval training (HIIT) workouts will help him develop the necessary power and stamina for this movement. Additionally, Alan should focus on maintaining a consistent pace and efficient technique during the burpees to minimize time lost during transitions.

3. Running 5:
Alan's time of 00:08:11 for Running 5 was 00:47 slower than the average. To improve his running performance, Alan should incorporate interval training and hill sprints into his training routine. These exercises will help him increase his speed and endurance. Additionally, Alan should focus on developing proper running form and technique, ensuring that he maintains a strong stride and efficient arm swing.

4. Running 6:
Alan's time of 00:07:47 for Running 6 was 00:34 slower than the average. To improve his performance in this segment, Alan should focus on increasing his overall cardiovascular endurance and stamina. Incorporating long-distance runs, tempo runs, and interval training will help him build the necessary endurance to maintain a faster pace during this section of the race.

5. Rowing:
Alan's time of 00:05:58 for the Rowing segment was 00:28 slower than the average. To improve his rowing performance, Alan should focus on developing his upper body strength and endurance. Incorporating exercises such as seated rows, bent-over rows, and pull-ups will help him build the necessary strength and power for rowing. Additionally, Alan should focus on maintaining proper form and technique during the rowing movement, ensuring that he engages his core and uses a smooth, efficient stroke.

6. Roxzone:
Alan's time of 00:11:03 for the Roxzone was 00:24 slower than the average. To improve in this segment, Alan should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, plyometric exercises, and circuit training will help him increase his overall fitness and speed up his transitions between exercises.

Strategies


1. Pacing:
Alan should focus on maintaining a consistent pace throughout the race. It is important for him to avoid starting too fast and burning out early. He should aim to maintain a steady and sustainable pace that allows him to finish strong.

2. Transitions:
Alan should work on improving his transition time between exercises. This can be achieved by practicing specific transitions during training sessions and finding the most efficient ways to move from one exercise to the next. By minimizing the time spent in the Roxzone, Alan can gain an advantage over his competitors.

3. Mental Preparation:
Alan should focus on mental preparation before the race. Visualizing a successful race, setting specific goals, and maintaining a positive mindset will help him stay focused and motivated throughout the event.

Overall, Alan Cracknell has shown strength in his running performance, especially in the earlier segments of the race. However, he can improve his overall performance by focusing on specific areas of weakness, such as the Wall Balls, Burpees Broad Jump, and Running 5 segments. By incorporating the suggested training strategies and techniques, Alan can enhance his performance and achieve better results in future races.

Similar Athletes
Lim Ming Hui Vincent 2024 Taipei 01:57:55
Richter Björn 2024 Frankfurt 01:58:34
Hasselbalch Lars 2024 Copenhagen 01:58:23
Todd Steve 2023 London 01:58:04
Martinez Felipe 2023 Los Angeles 01:57:50
Rich Brian 2023 Dallas 01:58:08
Lee Leonard 2024 Singapore National Stadium 01:57:55
Hegde Pratul 2024 Singapore National Stadium 01:57:49
Vitiello Andrea 2024 Milan 01:57:43
Jennings Michael 2023 Manchester 01:58:26

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