Williams Alex Hyrox Result

Dive into this athlete’s performance at 2024 Dallas 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 530 similar athletes.

Performance Highlights

USA USA Flag Men 30-34 #192057 01:22:18 31st in AG | Top 51.7% 88th | Top 42.1%
+04:02
43:08
Run Total
+00:31
05:23
Avg. Lap
+01:00
05:09
Best Lap
-04:41
32:40
Workout Total
-00:35
04:05
Avg. Workout
+00:40
06:35
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 Pro 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 530 athletes with similar finish time in Hyrox Pro 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 530 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Williams 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 Williams 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 530 athletes with similar finish time in Hyrox Pro 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 Williams 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 Pro 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 Williams 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 05:49. Check the detail of the improvement plan below.

04:49 Potential Improvement 82.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 04:49 43:08 to 38:19 82.8%
Burpees Broad Jump 00:42 04:49 to 04:07 12.0%
Sandbag Lunges 00:11 04:59 to 04:48 3.2%
Ski Erg 00:07 04:16 to 04:09 2.0%
Sled Push 00:00 03:27 to 03:27 0.0%
Sled Pull 00:00 05:04 to 05:04 0.0%
Rowing 00:00 04:20 to 04:20 0.0%
Farmers Carry 00:00 01:37 to 01:37 0.0%
Wall Balls 00:00 04:08 to 04:08 0.0%

Splits Time

Williams Alex Perfect Race
Splits Total Average Total
Running 1 05:38 00:00 04:07 +01:31 00:00 +00:00
Ski Erg 04:16 05:38 04:11 +00:05 04:07 +01:31
Running 2 05:09 09:54 04:31 +00:38 08:18 +01:36
Sled Push 03:27 15:03 03:44 -00:17 12:49 +02:14
Running 3 05:14 18:30 04:55 +00:19 16:33 +01:57
Sled Pull 05:04 23:44 06:18 -01:14 21:28 +02:16
Running 4 05:26 28:48 04:56 +00:30 27:46 +01:02
Burpees Broad Jump 04:49 34:14 04:24 +00:25 32:42 +01:32
Running 5 05:24 39:03 05:04 +00:20 37:06 +01:57
Rowing 04:20 44:27 04:32 -00:12 42:10 +02:17
Running 6 05:17 48:47 04:57 +00:20 46:42 +02:05
Farmers Carry 01:37 54:04 02:16 -00:39 51:39 +02:25
Running 7 05:10 55:41 05:01 +00:09 53:55 +01:46
Sandbag Lunges 04:59 01:00:51 05:05 -00:06 58:56 +01:55
Running 8 05:53 01:05:50 05:31 +00:22 01:04:01 +01:49
Wall Balls 04:08 01:11:43 06:51 -02:43 01:09:32 +02:11
Roxzone 06:35 01:22:18 05:55 +00:40 01:22:18
Based on 530 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Alex! First off, congrats on your performance at the 2024 Dallas Hyrox! Finishing with an overall rank of 87 out of 392 athletes and being in the top 22% is no small feat—you're crushing it! Your overall time of 01:22:18 shows you’ve got the drive, but there’s definitely room to fine-tune your game plan.

Now, let’s break it down a bit. Your total running time of 00:43:11 is about 04:00 slower than the average, suggesting that while you have some solid speed, there’s potential for improvement in your running endurance. Your best running lap at 00:05:09 is impressive, but the pacing in your early runs seems to have been a bit off; starting a little too fast in Running 1 could have set you back overall. It’s like showing up to a buffet and sprinting straight for the dessert table—great in theory, but you might miss the good stuff if you don’t pace yourself! 😄

In terms of your profile, it looks like you have a hybrid athlete potential, but you might lean slightly towards being a stronger runner. To maximize your performance, we’ll want to balance your strength training with a focus on running endurance.

Segments to Improve:
  • Roxzone: Your transition time was 00:10:43, which is a whopping 04:52 slower than average. This is an area where you can gain significant time. Work on your transitions by practicing quick changes between exercises during training. Consider using a stopwatch to track your transitions and push yourself to beat your previous times.
  • Burpees Broad Jump: At 00:04:49, you were 00:27 slower than average. Focus on explosive power with targeted drills. Practice broad jumps paired with burpees to build efficiency. Try sets of 5-10 reps, ensuring you maintain form to avoid fatigue too early.
  • Sandbag Lunges: Clocking in at 00:04:59, you were 00:05 faster than average, which is solid. However, let’s work on making this a strength. Incorporate weighted lunges into your routine, aiming for 3-4 sets of 10-15 reps. Focus on maintaining an upright torso and engaging your core.
  • Sled Push: While you were 00:18 faster than average at 00:03:27, there's still room for improvement. Implement sled pushes into your weekly training, focusing on explosive starts. Try alternating between heavier sleds for strength and lighter sleds for speed.
Race Strategies:
  • Pacing: Start with a conservative pace in the first running segment. Aim to keep your heart rate in check; you want to feel like you've got a bit left in the tank for the later runs.
  • Transition Efficiency: Set up your transition area in training as you would in the race. Practice switching from one exercise to the next with minimal downtime—maybe even throw in a quick rest to keep it realistic.
  • Hydration and Nutrition: Make sure to hydrate properly before and during the race. Consider quick-digesting carbs during the event to maintain energy levels without feeling bogged down.
Conclusion:

Alex, you’ve got a great foundation to build on! Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep pushing yourself in each training session, and don’t be afraid to mix things up. A little humor goes a long way too—like, why did the runner take a nap? Because he needed to “rest up” for his next race! 🏆💪

Stay focused, keep grinding, and let’s make those improvements happen! I’m here cheering for you, and together we’ll turn those weaknesses into strengths. Keep it up, champ! You got this, and I’m the Rox-Coach, ready to help you take it to the next level!

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 Pro Men
Similar Athletes
Ceballos Omar 2024 Marseille 01:22:31
Sarisoy Aytan 2024 Sydney 01:22:37
Juarez Cristian 2024 Ciudad de Mexico 01:22:09
Mackowski Tomasz 2023 World Championships Manchester 01:22:37
Ramirez Jean 2022 Dallas 01:22:37
NationGrainger Stephen 2024 Sports Direct HYROX London 01:22:24
Kaiser Michael 2024 Karlsruhe 01:22:25
Nitschke Tim 2021 Stuttgart 01:21:59
Biancofiore Domenico pio 2024 Milan 01:22:14
Kock Lars 2023 Hamburg 01:21:50

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Dallas 01:22:33
2024 New York 01:18:36

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