Armstrong Alan
Hyrox Result
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 Armstrong 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 Armstrong 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 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 Armstrong 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 Armstrong 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
06:50.
Check the detail of the improvement plan below.
02:46
Potential Improvement
40.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alan Armstrong put up quite a performance at the 2024 Dublin Hyrox Race. His Overall Rank was 1377, placing him in the Top 51% of all athletes. He ranked 324 in his age group (35-39), placing him in the Top 58% of his peers. Alan's total running time was 00:45:47, which is 01:15 faster than the average time, indicating his strength in running. His best running lap was the second one, with a time of 00:05:04.
Looking at his performance, it seems that Alan started off strong in the first half of the race, evidenced by his faster than average times in Running 1, Ski Erg, Running 2, and Sled Push. However, he started losing momentum in Running 3 and his performance slumped in the second half of the race. This suggests that Alan might have started off too fast, causing him to tire out prematurely. His overall performance indicates that he has a runner profile, with room for improvement in his strength training.
Segments to Improve:
- Wall Balls: Alan's Wall Balls time was 00:10:02, which is 02:23 slower than average. To improve his performance in this segment, he could incorporate exercises like squats, thrusters, and kettlebell swings in his routine. These exercises will help improve his squatting form, strength, and endurance, which are crucial for Wall Balls.
- Burpees Broad Jump: With a time of 00:08:43, Alan was 02:27 slower than average in this segment. To boost his performance, he could perform plyometric exercises like box jumps and long jumps. Also, training burpees separately would help him increase his speed and endurance in this segment.
- Sandbag Lunges: Alan's performance in this segment was slower than average by 00:39. Weighted lunges and squats could help improve his strength and balance for this exercise. Additionally, carrying sandbags during his regular runs can help improve his overall performance in this segment.
- Sled Pull: Alan was 00:19 slower than average in this segment. Incorporating resistance training, like rope climbing and farmer's walks, can help improve his strength for this exercise.
Race Strategies:
Alan should consider pacing himself better during the race. Starting too fast might cause him to tire out earlier, leading to poorer performance in the latter half of the race. A steady pace throughout the race might help him conserve energy for the more demanding segments later on.
Alan can also benefit from improving his transitions between different segments. Lowering his Roxzone time could help optimize his overall time. This could be achieved through better overall fitness and working on quick transitions during training.
Lastly, Alan should focus more on his strength training. Given his runner profile, incorporating more strength segments in his training could help balance out his performance and enhance his overall results.
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
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Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator