Dive into this athlete’s performance at 2024 Manchester 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 145 similar athletes.
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!
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.
Here’s the full breakdown of Cole Alisa'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 Cole Alisa hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Cole Alisa’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.
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 Cole Alisa'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 04:59. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:57 | 47:59 to 45:02 | 59.2% |
| Burpees Broad Jump | 01:31 | 07:13 to 05:42 | 30.4% |
| Farmers Carry | 00:26 | 03:25 to 02:59 | 8.7% |
| Ski Erg | 00:05 | 05:02 to 04:57 | 1.7% |
| Sled Push | 00:00 | 03:45 to 03:45 | 0.0% |
| Sled Pull | 00:00 | 06:37 to 06:37 | 0.0% |
| Rowing | 00:00 | 05:13 to 05:13 | 0.0% |
| Sandbag Lunges | 00:00 | 05:01 to 05:01 | 0.0% |
| Wall Balls | 00:00 | 06:27 to 06:27 | 0.0% |
| Cole Alisa | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:10 | 00:00 | 04:54 -00:44 | 00:00 +00:00 |
| Ski Erg | 05:02 | 04:10 | 04:58 +00:04 | 04:54 -00:44 |
| Running 2 | 05:45 | 09:12 | 05:21 +00:24 | 09:52 -00:40 |
| Sled Push | 03:45 | 14:57 | 04:31 -00:46 | 15:13 -00:16 |
| Running 3 | 05:59 | 18:42 | 05:55 +00:04 | 19:44 -01:02 |
| Sled Pull | 06:37 | 24:41 | 07:28 -00:51 | 25:39 -00:58 |
| Running 4 | 06:18 | 31:18 | 05:51 +00:27 | 33:07 -01:49 |
| Burpees Broad Jump | 07:13 | 37:36 | 05:42 +01:31 | 38:58 -01:22 |
| Running 5 | 06:24 | 44:49 | 05:53 +00:31 | 44:40 +00:09 |
| Rowing | 05:13 | 51:13 | 05:17 -00:04 | 50:33 +00:40 |
| Running 6 | 06:17 | 56:26 | 05:46 +00:31 | 55:50 +00:36 |
| Farmers Carry | 03:25 | 01:02:43 | 02:59 +00:26 | 01:01:36 +01:07 |
| Running 7 | 06:17 | 01:06:08 | 05:51 +00:26 | 01:04:35 +01:33 |
| Sandbag Lunges | 05:01 | 01:12:25 | 05:48 -00:47 | 01:10:26 +01:59 |
| Running 8 | 06:53 | 01:17:26 | 06:23 +00:30 | 01:16:14 +01:12 |
| Wall Balls | 06:27 | 01:24:19 | 07:17 -00:50 | 01:22:37 +01:42 |
| Roxzone | 06:08 | 01:36:47 | 06:53 -00:45 | 01:36:47 |
Alisa Cole gave a commendable performance in the 2024 Manchester HYROX PRO event. She ranked in the top 72% overall and in the top 73% of her age group (25-29). Her overall time was 01:36:47, which speaks volumes of her endurance, stamina and dedication. However, there are certain areas where Alisa can improve to bring her performance to the next level.
Her total running time was 02:09 slower than the average, indicating that her strength likely lies in exercises requiring physical power rather than endurance running. This is further substantiated by her faster performance in strength-intensive exercises like sled push, sled pull, sandbag lunges and wall balls. It is also worth noting that although her roxzone time was faster than average, indicating good transition speed and overall fitness, her running segments were slower than average. This suggests that she started the race at a fast pace but was unable to maintain it throughout, indicating a need for pacing strategies.
Alisa should work on her pacing strategy to ensure a more consistent performance throughout the race. Starting the race with a fast pace and then slowing down can lead to early fatigue. Instead, she should aim to maintain a steady, sustainable pace. She could also focus on her transition speed between exercises, aiming to minimize rest time without compromising form or safety.
Furthermore, as she has a strength-dominant profile, she should leverage this during the race. This means pushing harder on strength-based exercises where she naturally excels and adopting a steady, conservative pace during running segments to conserve energy. Lastly, regular practice of the exercises she struggles with during the race will help her become more familiar and efficient with them, leading to improved race times.
| Similar Athletes | |||
|---|---|---|---|
| Rodda Jessica | 2024 Melbourne | 01:37:07 | |
| Dunne Hayley | 2024 World Championships Nice | 01:36:36 | |
| Mathews Nicci | 2024 Melbourne | 01:37:00 | |
| Sullivan Sharon | 2022 London | 01:36:47 | |
| Naranjo Mayo Janeth | 2024 Ciudad de Mexico | 01:37:13 | |
| Bourdiaux Cindy | 2024 Milan | 01:36:36 | |
| Salaz Crystal | 2023 Houston | 01:36:41 | |
| Rich Amy | 2024 Sports Direct HYROX London | 01:36:26 | |
| Dächert Anja | 2023 Köln | 01:36:36 | |
| Endres Kristina | 2023 München | 01:36:36 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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