Minford Alden
Performance Analysis
Dive into this athlete’s performance at 2024 Dublin 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.
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 Minford Alden'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 Minford Alden'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 Minford Alden'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 Minford Alden'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
04:51.
Check the detail of the improvement plan below.
01:56
Potential Improvement
39.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alden Minford's performance in the 2024 HYROX Dublin event demonstrated a strong running profile, with a total running time of 00:43:14, which was 01:01 faster than the average. This is a clear strength for Alden, particularly noticeable in segments such as Running 1, where he was 01:26 faster than average. His performance in the roxzone was also commendable, being 01:43 faster than average, indicating good overall fitness and efficient transition times.
However, Alden's performance in the strength-related events could use some improvement. Although he showed above-average performance in the Farmers Carry and Sandbag Lunges, his times in exercises such as the Ski Erg, Sled Push, and Sled Pull were slower than average. Furthermore, his performance in high-intensity segments such as the Burpees Broad Jump and Wall Balls was significantly slower than average.
Segments to Improve:
- Burpees Broad Jump: This segment was significantly slower than average, indicating a need for improved explosive strength and endurance. Alden should incorporate more plyometric exercises like box jumps, squat jumps, and power cleans into his training regimen. Additionally, improving cardiovascular fitness through high-intensity interval training (HIIT) can help improve performance in this high-intensity segment.
- Wall Balls: Alden's performance in this segment was slower than average, suggesting a need to enhance lower body strength and core stability. Incorporating exercises like squats, deadlifts, and kettlebell swings can help build lower body strength, while planks, Russian twists, and medicine ball slams can improve core stability. Practicing the wall ball exercise itself will also help improve technique and efficiency.
- Ski Erg, Sled Push, Sled Pull: These segments were slower than average, indicating a need for increased upper body strength and endurance. Alden should consider adding more upper body strength exercises like rows, pull-ups, and bench presses to his routine. Additionally, incorporating sled pushes and pulls in his training can help improve technique and endurance for these specific events.
Race Strategies:
Alden should consider pacing himself more evenly throughout the race. While his running times were generally faster than average, his pace seemed to slow in the later running segments, suggesting potential fatigue. Incorporating endurance training into his routine can help improve stamina and maintain a consistent pace throughout the race.
Additionally, focusing on transition times between running and strength segments can enhance overall performance. This involves not only physical conditioning but also mental preparation to swiftly shift focus from one type of exercise to another.
Finally, while Alden's strong running performance is a clear asset, balancing this with improved strength performance can lead to better overall results. This means not only training for strength but also adapting race strategy to conserve energy for strength-centric segments.
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