Swan Alex Hyrox Result

Dive into this athlete’s performance at 2024 Sports Direct HYROX 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 1000 similar athletes.

Performance Highlights

GBR GBR Flag Men 25-29 #174027 01:19:19 121st in AG | Top 55.5% 626th | Top 43.6%
+03:08
43:03
Run Total
+00:24
05:23
Avg. Lap
+00:09
04:29
Best Lap
-02:14
31:10
Workout Total
-00:17
03:53
Avg. Workout
-00:49
05:11
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 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 Swan 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 Swan 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 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 Swan 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 Swan 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 05:27. Check the detail of the improvement plan below.

04:21 Potential Improvement 79.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:21 43:03 to 38:42 79.8%
Sandbag Lunges 00:25 04:43 to 04:18 7.6%
Wall Balls 00:25 05:44 to 05:19 7.6%
Farmers Carry 00:08 01:59 to 01:51 2.4%
Ski Erg 00:07 04:21 to 04:14 2.1%
Sled Pull 00:01 04:09 to 04:08 0.3%
Sled Push 00:00 02:19 to 02:19 0.0%
Burpees Broad Jump 00:00 03:34 to 03:34 0.0%
Rowing 00:00 04:21 to 04:21 0.0%

Splits Time

Swan Alex Perfect Race
Splits Total Average Total
Running 1 05:14 00:00 04:20 +00:54 00:00 +00:00
Ski Erg 04:21 05:14 04:20 +00:01 04:20 +00:54
Running 2 05:13 09:35 04:40 +00:33 08:40 +00:55
Sled Push 02:19 14:48 02:41 -00:22 13:20 +01:28
Running 3 05:33 17:07 05:03 +00:30 16:01 +01:06
Sled Pull 04:09 22:40 04:29 -00:20 21:04 +01:36
Running 4 05:38 26:49 05:03 +00:35 25:33 +01:16
Burpees Broad Jump 03:34 32:27 04:45 -01:11 30:36 +01:51
Running 5 05:38 36:01 05:11 +00:27 35:21 +00:40
Rowing 04:21 41:39 04:40 -00:19 40:32 +01:07
Running 6 05:45 46:00 05:04 +00:41 45:12 +00:48
Farmers Carry 01:59 51:45 02:02 -00:03 50:16 +01:29
Running 7 05:37 53:44 05:03 +00:34 52:18 +01:26
Sandbag Lunges 04:43 59:21 04:38 +00:05 57:21 +02:00
Running 8 04:29 01:04:04 05:31 -01:02 01:01:59 +02:05
Wall Balls 05:44 01:08:33 05:49 -00:05 01:07:30 +01:03
Roxzone 05:11 01:19:19 06:00 -00:49 01:19:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Alex Swan's performance in the 2024 Sports Direct HYROX London event showcases a strong athlete with notable strengths and areas for improvement. Finishing in the top 22% overall and 27% within his age group highlights Alex's competitive edge in a challenging field. One of the most impressive aspects of Alex's race was his exceptional performance in the sled push, sled pull, burpees broad jump, and rowing segments, where he significantly outperformed the average. These results suggest that Alex has a strong base in power and strength exercises. However, his total running time was slower than average, indicating that while he has a solid foundation in strength, his running endurance and speed could be enhanced. The pacing analysis shows that Alex started the running segments slower than average but was able to finish strong, which suggests a conservative start but excellent finishing capacity. This indicates that Alex may benefit from a more evenly distributed effort throughout the race.

Segments to Improve:

  • Running Segments: The total running time indicates that running is a significant area for improvement. To enhance running performance, Alex should incorporate interval training to improve speed and VO2 max, such as 400m repeats at a fast pace with equal rest periods. Long, slow distance runs will also build endurance, while hill sprints can improve power and running economy. Focusing on running form, such as maintaining a slight forward lean and ensuring proper foot strike, can also contribute to more efficient running.
  • Wall Balls: Although not the weakest segment, there's room for improvement. Alex can work on squat depth and explosiveness, practicing wall balls with varied weights to improve strength and endurance. Incorporating plyometric exercises, such as box jumps and squat jumps, can also enhance the power needed for more efficient wall ball performance.
  • Sandbag Lunges: To improve in this segment, Alex should focus on lower body and core strength, ensuring he can maintain form and endurance throughout. Exercises like weighted lunges, step-ups, and deadlifts will build the necessary strength. Additionally, practicing lunges with uneven weights can simulate the instability of sandbag lunges, improving balance and core engagement.

Race Strategies:

  • Even Pacing: Given Alex's tendency to start slower in the running segments, focusing on a more even pace from the start can help conserve energy and improve overall time. Setting target paces based on training performances can help manage effort throughout the race.
  • Transition Efficiency: The roxzone time suggests that Alex transitions well between exercises, but there's always room for refinement. Practicing quick and efficient transitions in training, including setting up for the next exercise, can shave precious seconds off the overall time.
  • Strength and Endurance Balance: Alex's training should focus on balancing his evident strength with improved running endurance. Incorporating at least two focused running sessions per week into his training plan, along with maintaining strength training, can help achieve a more balanced performance.
  • Mental Preparation: Mental resilience is crucial in endurance events. Visualization techniques, setting small in-race goals, and positive self-talk can help Alex maintain focus and motivation throughout the race.

In conclusion, Alex Swan has demonstrated strong potential and impressive performances in several segments of the HYROX race. By focusing on improving running endurance and speed, refining weaker exercise segments, and implementing strategic race strategies, Alex can further enhance his athletic performance and competitive standing in future events.

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
Similar Athletes
Daniels Richard 2023 London 01:19:16
Ballard Grant 2024 Manchester 01:19:31
Longman Tom 2024 Birmingham 01:19:37
Eades Johnny 2024 Malaga 01:18:59
Afarjancas Benas 2024 Malaga 01:19:35
Godfrey Luke 2023 London 01:19:39
Mziu Adrian 2023 Hamburg 01:19:46
Whelan Jake 2023 Melbourne 01:19:46
Kalita Benjamin 2024 Bordeaux 01:19:34
Philliskirk Robert 2022 London 01:19:36

Measure Your Performance Against Top Athletes

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