Dive into this athlete’s performance at 2023 Karlsruhe 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.
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 Willesch Alexander'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 Willesch Alexander'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 Willesch Alexander'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 Willesch Alexander'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 06:30. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:02 | 47:01 to 40:59 | 92.8% |
| Burpees Broad Jump | 00:24 | 05:14 to 04:50 | 6.2% |
| Sled Pull | 00:04 | 04:35 to 04:31 | 1.0% |
| Ski Erg | 00:00 | 04:02 to 04:02 | 0.0% |
| Sled Push | 00:00 | 02:29 to 02:29 | 0.0% |
| Rowing | 00:00 | 04:17 to 04:17 | 0.0% |
| Farmers Carry | 00:00 | 01:49 to 01:49 | 0.0% |
| Sandbag Lunges | 00:00 | 04:28 to 04:28 | 0.0% |
| Wall Balls | 00:00 | 04:58 to 04:58 | 0.0% |
| Willesch Alexander | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:44 | 00:00 | 04:34 -00:50 | 00:00 +00:00 |
| Ski Erg | 04:02 | 03:44 | 04:25 -00:23 | 04:34 -00:50 |
| Running 2 | 05:41 | 07:46 | 04:53 +00:48 | 08:59 -01:13 |
| Sled Push | 02:29 | 13:27 | 02:52 -00:23 | 13:52 -00:25 |
| Running 3 | 06:25 | 15:56 | 05:19 +01:06 | 16:44 -00:48 |
| Sled Pull | 04:35 | 22:21 | 04:50 -00:15 | 22:03 +00:18 |
| Running 4 | 06:00 | 26:56 | 05:17 +00:43 | 26:53 +00:03 |
| Burpees Broad Jump | 05:14 | 32:56 | 05:11 +00:03 | 32:10 +00:46 |
| Running 5 | 06:25 | 38:10 | 05:27 +00:58 | 37:21 +00:49 |
| Rowing | 04:17 | 44:35 | 04:47 -00:30 | 42:48 +01:47 |
| Running 6 | 06:11 | 48:52 | 05:19 +00:52 | 47:35 +01:17 |
| Farmers Carry | 01:49 | 55:03 | 02:08 -00:19 | 52:54 +02:09 |
| Running 7 | 06:16 | 56:52 | 05:18 +00:58 | 55:02 +01:50 |
| Sandbag Lunges | 04:28 | 01:03:08 | 04:59 -00:31 | 01:00:20 +02:48 |
| Running 8 | 06:23 | 01:07:36 | 05:53 +00:30 | 01:05:19 +02:17 |
| Wall Balls | 04:58 | 01:13:59 | 06:17 -01:19 | 01:11:12 +02:47 |
| Roxzone | 05:18 | 01:24:07 | 06:38 -01:20 | 01:24:07 |
Based on the splits analysis, Alexander's best running lap was 00:03:44, which was 00:40 faster than the average time. However, he struggled in Running 2, Running 3, Running 5, Running 7, Running 6, Running 4, Burpees Broad Jump, and Running 8, as he was slower than the average time in these segments.
- Interval Training: Incorporate high-intensity interval training (HIIT) sessions into his training routine. This can involve alternating between periods of intense running and active recovery.
- Long Runs: Increase the distance of his long runs gradually to improve his endurance.
- Fartlek Training: Include fartlek runs, which consist of varying the pace throughout the run, incorporating periods of faster running and slower recovery.
- Hill Training: Incorporate hill sprints and hill repeats to improve his leg strength and running power.
- Plyometric Exercises: Include exercises such as box jumps, squat jumps, and bounding to improve his explosive power and running efficiency.
- Form Correction: Work on maintaining proper running form, including posture, arm swing, and foot strike. This will help optimize his running economy and reduce energy wastage.
By implementing these strategies and focusing on the identified areas of improvement, Alexander Willesch can enhance his performance in future HYROX races. It is important to tailor the training strategies and techniques to his specific needs and goals. Regular assessment and feedback can help track progress and make necessary adjustments to the training plan.
| Similar Athletes | |||
|---|---|---|---|
| Wylie Mark | 2024 London | 01:23:44 | |
| Weston Howard | 2024 Incheon | 01:24:11 | |
| Moralee Chris | 2024 London | 01:24:14 | |
| Tartaix Ivan | 2024 Birmingham | 01:24:26 | |
| Carrilero Huerta Juan Angel | 2024 Madrid | 01:23:57 | |
| Hendriks Koen | 2024 Maastricht | 01:23:42 | |
| Dietze Stefan | 2024 Frankfurt | 01:23:40 | |
| Curry Adam | 2023 Barcelona | 01:24:00 | |
| Tholberg Søren | 2024 Hamburg | 01:24:26 | |
| Butterworth Tom | 2024 Stockholm | 01:24:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 München | 01:30:04 | |
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