Cooke Alan Hyrox Result

Dive into this athlete’s performance at 2023 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

IRL Flag Cooke Alan Man Men 50-54 #140014 01:30:48 48th in AG | Top 50.5% 792nd | Top 62.0%
-00:56
43:54
Run Total
-00:06
05:29
Avg. Lap
+00:04
04:50
Best Lap
+03:08
41:37
Workout Total
+00:24
05:12
Avg. Workout
-02:12
05:22
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.

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Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 27 to 89.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 286 to 397.
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Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 113 to 583.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -132 to 159.
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Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5017 to 5448.
End of interactive chart.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
End of interactive chart.
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 his 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 05:29. Check the detail of the improvement plan below.

03:04 Potential Improvement 55.9% Focus During Training

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Bar chart with 55 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 600.
The chart has 1 Y axis displaying values. Data ranges from 2 to 3583.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 03:04 (From 09:43 to 06:39) 55.9%
BBJ 01:40 (From 07:12 to 05:32) 30.4%
Sandbag Lunges 00:35 (From 05:50 to 05:15) 10.6%
Rowing 00:10 (From 05:02 to 04:52) 3.0%
Ski Erg 00:00 (From 04:25 to 04:25) 0.0%
Sled Push 00:00 (From 02:53 to 02:53) 0.0%
Sled Pull 00:00 (From 04:39 to 04:39) 0.0%
Farmers Carry 00:00 (From 01:53 to 01:53) 0.0%
Run Total 00:00 (From 43:54 to 43:54) 0.0%

Splits Time

Cooke Alan Perfect Race
Splits Total Average Total
Running 1 04:50 00:00 04:46 +00:04 00:00 +00:00
Ski Erg 04:25 04:50 04:31 -00:06 04:46 +00:04
Running 2 04:56 09:15 05:11 -00:15 09:17 -00:02
Sled Push 02:53 14:11 03:04 -00:11 14:28 -00:17
Running 3 05:19 17:04 05:39 -00:20 17:32 -00:28
Sled Pull 04:39 22:23 05:17 -00:38 23:11 -00:48
Running 4 05:25 27:02 05:38 -00:13 28:28 -01:26
Burpees Broad Jump 07:12 32:27 05:49 +01:23 34:06 -01:39
Running 5 05:52 39:39 05:50 +00:02 39:55 -00:16
Rowing 05:02 45:31 04:56 +00:06 45:45 -00:14
Running 6 05:20 50:33 05:40 -00:20 50:41 -00:08
Farmers Carry 01:53 55:53 02:18 -00:25 56:21 -00:28
Running 7 05:37 57:46 05:38 -00:01 58:39 -00:53
Sandbag Lunges 05:50 01:03:23 05:30 +00:20 01:04:17 -00:54
Running 8 06:37 01:09:13 06:23 +00:14 01:09:47 -00:34
Wall Balls 09:43 01:15:50 07:04 +02:39 01:16:10 -00:20
Roxzone 05:22 01:30:48 07:34 -02:12 01:30:48
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Alan Cooke performed well in the Hyrox race, finishing in the top 41% overall and top 36% in his age group. His overall time of 01:30:48 is respectable, but there are areas where he can improve to further enhance his performance.
- Alan's total running time of 00:43:54 is slightly slower than the average for his finish time. This suggests that he may benefit from focusing on improving his running ability and endurance.
- It is worth noting that Alan's best running lap was 00:04:50, which indicates that he has the potential to excel in running segments.

Segments to Improve


1. Wall Balls:
Alan's time of 00:09:43 for wall balls is 02:42 slower than the average. To improve this segment, he should focus on building strength and endurance in his upper body, particularly in the shoulders and arms. Incorporating exercises such as shoulder presses, push-ups, and wall ball drills into his training routine can help improve his performance in this area. Additionally, Alan should pay attention to his technique and form during wall balls to ensure optimal efficiency and minimize wasted energy.

2. Burpees Broad Jump:
Alan's time of 00:07:12 for burpees broad jump is 01:44 slower than the average. To improve this segment, he should focus on increasing his explosiveness and power in his lower body. Exercises such as squat jumps, box jumps, and plyometric lunges can help improve his ability to generate power during the broad jump. Alan should also work on his burpee technique to ensure efficiency and minimize time spent on the ground.

3. Sandbag Lunges:
Alan's time of 00:05:50 for sandbag lunges is 00:25 slower than the average. To improve this segment, he should focus on building strength and stability in his legs and core. Exercises such as walking lunges, Bulgarian split squats, and single-leg deadlifts can help improve his performance in sandbag lunges. Alan should also pay attention to his posture and form during the lunges to ensure proper engagement of the targeted muscles.

4. Best Lap:
Although Alan's best running lap was 00:04:50, which is faster than the average, he can still work on improving his overall running performance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his speed and endurance. Alan should also focus on improving his running form and efficiency to maximize his performance in running segments.

5. Running 1 and Run Total:
Alan's time for running 1 was 00:04:50, which is 00:13 slower than the average. His total running time of 00:43:54 is also slightly slower than the average. To improve these segments, Alan should focus on improving his overall fitness and endurance through consistent aerobic and anaerobic training. Incorporating long runs, interval training, and tempo runs into his training routine can help improve his running performance.

6. Rowing:
Alan's time of 00:05:02 for rowing is 00:11 slower than the average. To improve this segment, he should focus on building strength and endurance in his upper body and core. Incorporating exercises such as rows, pull-ups, and planks into his training routine can help improve his rowing performance. Alan should also work on his rowing technique to ensure efficient and powerful strokes.

Strategies


- Alan should focus on pacing himself appropriately throughout the race to avoid burning out too early or finishing with excess energy. He can achieve this by practicing strategic pacing during his training runs and incorporating interval training to simulate race conditions.
- During the race, Alan should prioritize maintaining proper form and technique in each segment to maximize efficiency and minimize time wasted. This includes paying attention to proper breathing, posture, and movement patterns.
- Alan should also consider incorporating specific training sessions that simulate the transitions between segments, such as practicing quick and efficient equipment changes and mentally preparing for the next challenge.
- Finally, Alan should work on mental resilience and mindset training to push through fatigue and overcome any obstacles during the race. Incorporating visualization techniques and positive self-talk can help him maintain focus and motivation throughout the event.

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.

Chart

Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 91.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Brophy Philip 2024 Dublin 01:30:53
Knight Thomas 2021 Dallas 01:30:47
Coakley Kevin 2024 Madrid 01:31:18
Tse Chun Yu 2024 Hong Kong 01:30:29
Hall Andy 2023 Glasgow 01:31:03
Klein Patrick 2024 Frankfurt 01:30:44
Jones Mark 2024 Glasgow 01:31:11
Wooding Matthew 2023 Glasgow 01:31:00
Dittrich Marco 2021 Hamburg 01:30:23
Klauser Ruslan 2022 Hamburg 01:30:54

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Birmingham Cooke Alan 01:31:24

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