Dive into this athlete’s performance at 2024 Rimini 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
GBR Men #151020 01:29:49
91st in
AG
| Top 7.9%
604th | Top 52.2%
-00:53
43:32
Run Total
-00:07
05:26
Avg. Lap
+00:36
05:21
Best Lap
+00:54
38:56
Workout Total
+00:07
04:52
Avg. Workout
+00:03
07:26
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.
Percentile based on all the athletes who competed in Hyrox Men
Running
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Workouts
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Alcock Steve'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 Alcock Steve's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Men
Spread of Splits Time
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 Alcock Steve'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.
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 Alcock Steve'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
03:26.
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:
Steve Alcock's performance in the 2024 Rimini HYROX race places him solidly in the top half of his age group and overall, indicating a strong base level of fitness and competitive capability. His total running time was 01:20 faster than the average, showcasing his proficiency and endurance in running, which is a significant component of the race. This suggests that Steve has a runner's profile, with running being a strength in his race performance. However, his overall time and specific segment splits reveal that there are areas, particularly in strength-based exercises and transitions (Roxzone), where improvements can be made to elevate his performance further. Steve's pacing appeared to start strong but showed signs of inconsistency in maintaining optimal speeds across different segments, indicating potential areas for strategy refinement.
Segments to Improve:
Burpees Broad Jump: Steve's performance was significantly below average in this segment. To improve, focus on plyometric training to increase explosive power and endurance. Exercises such as box jumps, squat jumps, and interval training can enhance his ability to perform explosive movements over extended periods. Practicing the specific movement of the broad jump with burpees in sequence will also help in reducing the time taken.
Roxzone (Transition Times): Improvement in overall fitness and efficiency in transitions is needed. Incorporating circuit training with minimal rest between exercises can simulate the race conditions and improve Steve's ability to recover quickly. Practicing transitions between running and strength exercises will also help minimize downtime.
Sled Pull: To enhance performance in this segment, Steve should focus on strengthening his posterior chain. Exercises such as deadlifts, kettlebell swings, and pull-throughs can be beneficial. Implementing sled drag drills with gradually increasing weight can also directly improve his sled pull time.
Farmers Carry: Grip strength and core stability are crucial for this segment. Grip strengthening exercises, farmer's walks with increasing distance and weight, and core strengthening routines should be incorporated into his training regimen.
Rowing: Improving technique and endurance on the rowing machine can drastically reduce his time. High-intensity interval training (HIIT) on the rower, combined with longer, steady-state sessions, will build the necessary endurance and power. Technique drills focusing on efficient stroke cycles can also contribute to better performance.
Race Strategies:
Start Strong but Pace Wisely: While Steve's initial running segment was impressive, it's crucial to balance the effort throughout the race to prevent early fatigue, especially before strength-based segments. Implementing a pacing strategy that allows for consistent performance across all segments will be beneficial.
Strength Before the Race: Given Steve's running proficiency, dedicating more training time to strength and power exercises, particularly those identified as weak segments, can provide a more balanced performance profile.
Transitional Efficiency: Focusing on reducing transition times through practice and maintaining a higher level of fitness will help in minimizing the Roxzone time. This includes quick and efficient movements between running and exercises, as well as mastering the setup and execution of each exercise station.
Mid-Race Nutrition and Hydration: Implementing a nutrition and hydration strategy that supports sustained energy levels throughout the race can help maintain performance, especially in the latter half of the race where Steve showed signs of slowing down.
By focusing on these targeted improvements and implementing the suggested strategies, Steve Alcock can significantly enhance his performance in future HYROX races, leveraging his running strengths while elevating his proficiency in strength-based segments for a more balanced and competitive performance.