Dive into this athlete’s performance at 2023 Dublin 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 Manole 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 Manole 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 Manole 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 Manole 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 06:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:05 | 47:34 to 41:29 | 91.5% |
| Sled Push | 00:19 | 03:00 to 02:41 | 4.8% |
| Wall Balls | 00:15 | 06:16 to 06:01 | 3.8% |
| Ski Erg | 00:00 | 04:05 to 04:05 | 0.0% |
| Sled Pull | 00:00 | 03:56 to 03:56 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:36 to 04:36 | 0.0% |
| Rowing | 00:00 | 04:34 to 04:34 | 0.0% |
| Farmers Carry | 00:00 | 01:37 to 01:37 | 0.0% |
| Sandbag Lunges | 00:00 | 04:06 to 04:06 | 0.0% |
| Manole Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:15 | 00:00 | 04:36 -01:21 | 00:00 +00:00 |
| Ski Erg | 04:05 | 03:15 | 04:27 -00:22 | 04:36 -01:21 |
| Running 2 | 05:54 | 07:20 | 04:57 +00:57 | 09:03 -01:43 |
| Sled Push | 03:00 | 13:14 | 02:54 +00:06 | 14:00 -00:46 |
| Running 3 | 06:19 | 16:14 | 05:23 +00:56 | 16:54 -00:40 |
| Sled Pull | 03:56 | 22:33 | 04:57 -01:01 | 22:17 +00:16 |
| Running 4 | 06:28 | 26:29 | 05:21 +01:07 | 27:14 -00:45 |
| Burpees Broad Jump | 04:36 | 32:57 | 05:18 -00:42 | 32:35 +00:22 |
| Running 5 | 06:35 | 37:33 | 05:31 +01:04 | 37:53 -00:20 |
| Rowing | 04:34 | 44:08 | 04:49 -00:15 | 43:24 +00:44 |
| Running 6 | 06:24 | 48:42 | 05:23 +01:01 | 48:13 +00:29 |
| Farmers Carry | 01:37 | 55:06 | 02:11 -00:34 | 53:36 +01:30 |
| Running 7 | 06:31 | 56:43 | 05:22 +01:09 | 55:47 +00:56 |
| Sandbag Lunges | 04:06 | 01:03:14 | 05:06 -01:00 | 01:01:09 +02:05 |
| Running 8 | 06:14 | 01:07:20 | 05:58 +00:16 | 01:06:15 +01:05 |
| Wall Balls | 06:16 | 01:13:34 | 06:30 -00:14 | 01:12:13 +01:21 |
| Roxzone | 05:53 | 01:25:32 | 06:49 -00:56 | 01:25:32 |
His overall time was 01:25:32, with a total running time of 00:47:34. While his total running time was 06:12 slower than the average, it's important to note that his best running lap was 00:03:15, which was 01:13 faster than the average. This indicates that Alex has the potential to excel in running segments.
To improve his performance in these segments, Alex should prioritize specific training strategies and techniques. Here are some suggestions:
1. Interval Training: Incorporate interval training into his running workouts to improve speed and endurance. This can include alternating between high-intensity sprints and recovery periods.
2. Hill Training: Include hill repeats in his training routine to build strength and improve running efficiency. This will also help him tackle incline sections during races more effectively.
3. Strength Training: Focus on lower body strength exercises such as squats, lunges, and deadlifts to improve power and stability during running segments. Incorporate plyometric exercises like box jumps and lateral bounds to enhance explosive strength.
4. Transition Practice: Work on improving transition times between segments to minimize time lost in the roxzone. This can be achieved through specific drills that simulate the transitions between exercises, such as practicing quick and smooth equipment changes.
By implementing these strategies and focusing on targeted training techniques, Alex Manole can improve his performance in the identified areas and continue to excel in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Storey John | 2024 Birmingham | 01:25:59 | |
| Moses Lee | 2024 Chicago Navy Pier | 01:25:45 | |
| Kovacs Demeter | 2024 London | 01:25:38 | |
| Lopez Jesus | 2023 London | 01:25:56 | |
| Horgan Liam | 2024 Stockholm | 01:25:49 | |
| Akkaya Deniz | 2023 Dubai | 01:25:14 | |
| Van Der Velde Benjamin | 2024 Berlin | 01:25:54 | |
| Depee Anderson | 2021 Dallas | 01:25:14 | |
| Morton Craig | 2024 Birmingham | 01:25:25 | |
| Baks Nicky | 2023 Maastricht European Championships | 01:25:30 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:22:06 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
