Dive into this athlete’s performance at 2024 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.
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.
Chart
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 17 to 94.
End of interactive chart.
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!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 273 to 383.
End of interactive chart.
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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 127 to 519.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of Burroughs Alastair's 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 Burroughs Alastair hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
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 -137 to 119.
End of interactive chart.
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.
Chart
Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5225 to 5950.
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 Burroughs Alastair’s 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.
Chart
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 866.
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 Burroughs Alastair'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
05:55.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alastair, you put in a solid performance at the 2024 London HYROX, finishing with an overall time of 01:31:08, which places you in the top 67% of all athletes and the top 60% in your age group. That's impressive! Your total running time of 00:40:46 is 4:18 faster than average, showcasing your runner's profile. However, your pacing indicates you might have started a bit too conservatively in the first running segment. A 6:22 is a bit slower than the average, but you picked it up nicely in the subsequent runs, especially with a blistering best lap of 4:33 in Running 2. You've got speed, my friend—now let’s work on that strength and transitions to boost your overall performance! 💪
Segments to Improve:
Now, let's dive into the segments that need some TLC. The following areas stood out as opportunities for improvement:
Wall Balls - 00:08:39 (01:32 slower than average): You definitely want to be hitting those reps quicker. Focus on your squat depth and explosive power out of the squat to improve your wall ball efficiency. Try:
Plyometric Box Squats: Explode up off a box to build power.
Wall Ball Drills: Start with a lighter ball to focus on form before increasing the weight.
Burpees Broad Jump - 00:07:23 (01:31 slower than average): Burpees can be a killer, but they don't have to be! To speed this up:
Burpee Tabatas: Set a timer for 20 seconds of work, 10 seconds of rest, and go hard!
Broad Jump Practice: Work on your jump distance and landing mechanics to minimize time on the ground.
Sandbag Lunges - 00:06:46 (01:14 slower than average): Lunges can sap your energy, but if you work on your form and explosiveness, they can be a strength. Consider:
Weighted Lunges: Gradually increase weight to build strength.
Lunge Variations: Incorporate walking lunges and reverse lunges to increase muscle engagement.
Roxzone - 00:07:53 (00:23 slower than average): Time spent in transition can make or break your race. Let’s tighten that up:
Practice Your Transitions: Simulate race conditions in training to get used to quick transitions.
Circuit Training: Pair exercises with short runs to mimic race dynamics.
Ski Erg - 00:04:58 (00:26 slower than average): To improve your ski erg performance, focus on:
Technique Drills: Ensure you’re maximizing your pull with good form.
Interval Training: Incorporate high-intensity intervals to build endurance and speed.
Race Strategies:
For your next race, here are some strategies to implement:
Pacing: Start off slightly faster to get into a rhythm without burning out. Aim to hit around 5:30 for your first run segment to set a good tone.
Focus on Transitions: Plan your transitions ahead. Have a “battle plan” for how you’ll approach each station. Visualize it!
Nutrition & Hydration: Stay fueled and hydrated throughout the race. A little bit of energy gel before the running segments can go a long way.
Mindset: Keep a positive mental attitude. Remember, “It’s not about being the best; it’s about being better than you were yesterday.”
Conclusion:
Alastair, you’ve got the running chops to really dominate this race format. With a few tweaks and targeted training, those segments that slowed you down will become your new strengths! Remember, every rep counts, and you'll be reaping the rewards when it matters. Keep pushing, and don’t forget: “Pain is temporary; glory lasts forever!” Now go crush those workouts, and let’s get ready for the next challenge ahead. The Rox-Coach believes in you! 💥🏆
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 7 to 94.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men