Season 24/25 2024 Melbourne (4307) HYROX (3848) Men (2450) Werner Alex

Werner Alex Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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

AUS AUS Flag Men 40-44 #161008 01:27:09 99th in AG | Top 25.3% 600th | Top 24.5%
-02:24
41:00
Run Total
-00:18
05:07
Avg. Lap
+00:10
04:48
Best Lap
-00:28
36:19
Workout Total
-00:03
04:32
Avg. Workout
+02:54
09:55
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 Werner 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 Werner 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 Werner 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 Werner 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 02:01. Check the detail of the improvement plan below.

00:53 Potential Improvement 43.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 00:53 05:50 to 04:57 43.8%
Wall Balls 00:33 06:47 to 06:14 27.3%
Burpees Broad Jump 00:25 05:34 to 05:09 20.7%
Farmers Carry 00:06 02:11 to 02:05 5.0%
Sled Pull 00:03 04:48 to 04:45 2.5%
Rowing 00:01 04:47 to 04:46 0.8%
Ski Erg 00:00 04:11 to 04:11 0.0%
Sled Push 00:00 02:11 to 02:11 0.0%
Run Total 00:00 41:00 to 41:00 0.0%

Splits Time

Werner Alex Perfect Race
Splits Total Average Total
Running 1 04:40 00:00 04:42 -00:02 00:00 +00:00
Ski Erg 04:11 04:40 04:28 -00:17 04:42 -00:02
Running 2 04:48 08:51 05:02 -00:14 09:10 -00:19
Sled Push 02:11 13:39 02:57 -00:46 14:12 -00:33
Running 3 05:07 15:50 05:28 -00:21 17:09 -01:19
Sled Pull 04:48 20:57 05:02 -00:14 22:37 -01:40
Running 4 05:10 25:45 05:27 -00:17 27:39 -01:54
Burpees Broad Jump 05:34 30:55 05:25 +00:09 33:06 -02:11
Running 5 05:09 36:29 05:38 -00:29 38:31 -02:02
Rowing 04:47 41:38 04:52 -00:05 44:09 -02:31
Running 6 05:09 46:25 05:30 -00:21 49:01 -02:36
Farmers Carry 02:11 51:34 02:13 -00:02 54:31 -02:57
Running 7 05:07 53:45 05:28 -00:21 56:44 -02:59
Sandbag Lunges 05:50 58:52 05:12 +00:38 01:02:12 -03:20
Running 8 05:53 01:04:42 06:06 -00:13 01:07:24 -02:42
Wall Balls 06:47 01:10:35 06:38 +00:09 01:13:30 -02:55
Roxzone 09:55 01:27:09 07:01 +02:54 01:27:09
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Alex Werner delivered a commendable performance in the 2024 Melbourne Hyrox event, ranking in the top third of all competitors and within his age group. His total running time of 41 minutes was impressively 2 minutes and 42 seconds faster than the average, underscoring his strong running capabilities. However, the initial running segments suggest a slightly slow start, which gradually improved, indicating potential for better overall pacing. Alex's strength is evident in segments like the Sled Push, where he achieved a high percentile rank. His profile leans more toward a running-oriented athlete, with room for improvement in strength-based segments.

Segments to Improve

  • Roxzone: Alex's time in the Roxzone was significantly slower than average. Improving transition speed can greatly enhance his overall time. Incorporate drills focusing on quick transitions and agility, such as shuttle runs and ladder drills, to boost efficiency.
  • Sandbag Lunges: Here, Alex was 39 seconds slower than average. Focus on building lower body strength and endurance through exercises like weighted lunges, Bulgarian split squats, and plyometric lunges. Ensure proper form by maintaining a straight back and engaging the core.
  • Burpees Broad Jump: Being 17 seconds slower than average indicates a need for better explosive power and endurance. Incorporate burpee variations and plyometric exercises like box jumps and squat jumps to enhance performance.
  • Wall Balls: Alex was 12 seconds slower here. Work on improving shoulder strength and endurance with exercises like overhead pressing, medicine ball slams, and wall ball drills focusing on rhythm and breath control to maintain form under fatigue.
  • Sled Pull: Despite being faster than average, there is still room for improvement. Focus on upper body and core strength through exercises such as cable rows, deadlifts, and plank variations to improve pulling efficiency.

Race Strategies

  • Pacing Strategy: Begin the race with a more consistent pace to avoid the slower start observed in the initial running segments. A well-planned pacing strategy can help conserve energy for strength-based exercises.
  • Transition Efficiency: Practice quick transitions between exercises to shave off valuable time. This will require developing a rhythm and mental focus to move swiftly from one segment to the next.
  • Compromised Running Scenarios: Train under conditions that mimic post-exercise fatigue to simulate race conditions. For example, perform a high-intensity exercise followed by a running drill to acclimate the body to transitioning from strength exercises to running.
Similar Athletes
Mcinroy Owen 2023 Manchester 01:26:42
Löhe Max 2023 Hamburg 01:27:30
Morris Eric 2024 Melbourne 01:26:46
Brewin James 2024 London 01:27:35
Nolan Stephen 2023 Chicago 01:27:34
Witt Wolfgang 2022 Karlsruhe 01:27:32
Saunders Matt 2024 Birmingham 01:26:45
Roth Eric 2024 Hamburg 01:27:27
Köhn Lukas 2018 Hamburg 01:26:45
Harrison Lloyd 2024 Dubai 01:27:26

Measure Your Performance Against Top Athletes

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