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 410 similar athletes.
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.
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.
This section showcases the entire Shambrook 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 Shambrook Alex's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Shambrook 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.
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 Shambrook 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 08:01. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 05:41 | 12:40 to 06:59 | 70.9% |
| Farmers Carry | 01:08 | 03:54 to 02:46 | 14.1% |
| Sandbag Lunges | 00:58 | 07:15 to 06:17 | 12.1% |
| Ski Erg | 00:08 | 05:41 to 05:33 | 1.7% |
| Sled Pull | 00:05 | 07:27 to 07:22 | 1.0% |
| Burpees Broad Jump | 00:01 | 08:29 to 08:28 | 0.2% |
| Sled Push | 00:00 | 02:54 to 02:54 | 0.0% |
| Rowing | 00:00 | 05:46 to 05:46 | 0.0% |
| Run Total | 00:00 | 51:16 to 51:16 | 0.0% |
| Shambrook Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:03 | 00:00 | 06:01 -00:58 | 00:00 +00:00 |
| Ski Erg | 05:41 | 05:03 | 05:32 +00:09 | 06:01 -00:58 |
| Running 2 | 06:21 | 10:44 | 06:36 -00:15 | 11:33 -00:49 |
| Sled Push | 02:54 | 17:05 | 03:23 -00:29 | 18:09 -01:04 |
| Running 3 | 06:28 | 19:59 | 06:56 -00:28 | 21:32 -01:33 |
| Sled Pull | 07:27 | 26:27 | 07:26 +00:01 | 28:28 -02:01 |
| Running 4 | 06:21 | 33:54 | 07:00 -00:39 | 35:54 -02:00 |
| Burpees Broad Jump | 08:29 | 40:15 | 08:48 -00:19 | 42:54 -02:39 |
| Running 5 | 06:43 | 48:44 | 07:19 -00:36 | 51:42 -02:58 |
| Rowing | 05:46 | 55:27 | 05:56 -00:10 | 59:01 -03:34 |
| Running 6 | 06:33 | 01:01:13 | 07:11 -00:38 | 01:04:57 -03:44 |
| Farmers Carry | 03:54 | 01:07:46 | 02:47 +01:07 | 01:12:08 -04:22 |
| Running 7 | 06:33 | 01:11:40 | 07:08 -00:35 | 01:14:55 -03:15 |
| Sandbag Lunges | 07:15 | 01:18:13 | 06:33 +00:42 | 01:22:03 -03:50 |
| Running 8 | 07:18 | 01:25:28 | 08:02 -00:44 | 01:28:36 -03:08 |
| Wall Balls | 12:40 | 01:32:46 | 07:04 +05:36 | 01:36:38 -03:52 |
| Roxzone | 07:56 | 01:53:12 | 09:30 -01:34 | 01:53:12 |
- Transition Time: Alex performed well in the roxzone, spending 00:07:56, which was 01:27 faster than the average. To further improve transition time, Alex should focus on improving his overall fitness and reducing the time taken for transitions. Incorporating interval training, circuit workouts, and practicing quick transitions between exercises will help enhance his overall fitness and efficiency during the race.
- Strength Training: While Alex displayed strength in the running segments, he can benefit from incorporating strength training exercises into his routine. Focusing on exercises that target the upper body, such as pull-ups, push-ups, and kettlebell exercises, will help improve his performance in segments that require upper body strength, such as wall balls and farmers carry.
- Form Correction: Paying attention to proper form during each segment is crucial for optimizing performance. Alex should ensure he receives proper guidance and coaching on the correct techniques for each exercise, specifically wall balls, sandbag lunges, and burpees broad jump. Practicing these exercises with correct form during training sessions will help improve efficiency and minimize time lost during the race.
By implementing these strategies and incorporating specific exercises and drills tailored to address the areas of improvement identified, Alex can enhance his performance in the Hyrox race and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Chng Isabelle | 2024 Incheon | 01:53:20 | |
| Baumann Simone | 2019 Leipzig | 01:53:03 | |
| Scott Courtney | 2024 Glasgow | 01:53:32 | |
| Verweij Dorien | 2023 Rotterdam | 01:53:18 | |
| Shaw Stacey | 2024 Sports Direct HYROX London | 01:52:49 | |
| Ellis Lindsy | 2022 London | 01:52:51 | |
| Menicanin Isabell | 2024 Vienna - European Championship | 01:53:22 | |
| Kjellin Jackie | 2024 Malaga | 01:53:26 | |
| Scheithauer Juliane | 2023 Stuttgart | 01:52:45 | |
| Kluger Luna | 2024 Milan | 01:53:25 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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