Williams Ashley Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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 358 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #123048 02:00:24 548th in AG | Top 97.5% 2621st | Top 97.0%
-02:24
56:12
Run Total
-00:15
07:02
Avg. Lap
+00:18
06:07
Best Lap
+00:59
51:45
Workout Total
+00:08
06:28
Avg. Workout
+01:14
12:31
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 358 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 358 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Williams Ashley'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 Williams Ashley'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 358 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 Williams Ashley'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 Williams Ashley'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 06:55. Check the detail of the improvement plan below.

02:45 Potential Improvement 39.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:45 09:47 to 07:02 39.8%
Burpees Broad Jump 02:31 10:37 to 08:06 36.4%
Run Total 01:21 56:12 to 54:51 19.5%
Farmers Carry 00:11 03:12 to 03:01 2.7%
Sled Push 00:07 04:16 to 04:09 1.7%
Ski Erg 00:00 04:42 to 04:42 0.0%
Rowing 00:00 05:10 to 05:10 0.0%
Sandbag Lunges 00:00 06:33 to 06:33 0.0%
Wall Balls 00:00 07:28 to 07:28 0.0%

Splits Time

Williams Ashley Perfect Race
Splits Total Average Total
Running 1 05:54 00:00 05:43 +00:11 00:00 +00:00
Ski Erg 04:42 05:54 04:54 -00:12 05:43 +00:11
Running 2 06:07 10:36 06:24 -00:17 10:37 -00:01
Sled Push 04:16 16:43 03:59 +00:17 17:01 -00:18
Running 3 06:43 20:59 07:12 -00:29 21:00 -00:01
Sled Pull 09:47 27:42 07:03 +02:44 28:12 -00:30
Running 4 07:17 37:29 07:15 +00:02 35:15 +02:14
Burpees Broad Jump 10:37 44:46 08:23 +02:14 42:30 +02:16
Running 5 07:59 55:23 07:41 +00:18 50:53 +04:30
Rowing 05:10 01:03:22 05:32 -00:22 58:34 +04:48
Running 6 06:32 01:08:32 07:21 -00:49 01:04:06 +04:26
Farmers Carry 03:12 01:15:04 02:54 +00:18 01:11:27 +03:37
Running 7 06:30 01:18:16 07:23 -00:53 01:14:21 +03:55
Sandbag Lunges 06:33 01:24:46 07:50 -01:17 01:21:44 +03:02
Running 8 09:14 01:31:19 09:22 -00:08 01:29:34 +01:45
Wall Balls 07:28 01:40:33 10:11 -02:43 01:38:56 +01:37
Roxzone 12:31 02:00:24 11:17 +01:14 02:00:24
Based on 358 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ashley Williams, in the HYROX event, demonstrated a commendable performance, ranking in the top 63% of all athletes and in the top 67% of his age group. Notably, his total running time was faster than average by as much as 2 minutes and 35 seconds, indicating a strong running profile. Looking at his performance across the initial segments, Ashley maintained a steady pace, neither starting too fast nor too slow compared to the average. His best running lap was clocked at 6 minutes and 7 seconds.

Segments to Improve:

  • Burpees Broad Jump: Ashley’s performance in this segment was slower than the average by over two minutes. To improve his time in this area, Ashley could work on his explosive power through plyometric exercises like squat jumps, box jumps, and power push-ups. These exercises will enhance his ability to generate power quickly, which is crucial for broad jumps.
  • Sled Pull: This is another segment where Ashley lost significant time. The incorporation of heavy sled drags and pulls into his strength training program can help build his pulling strength. He should also work on his technique, ensuring he's maintaining a strong posture during the pull to maximise efficiency and minimise fatigue.
  • Roxzone: Ashley spent more time in this segment, indicating that he rested more or took more time to transition. Incorporating circuit training into his routine can help improve his overall fitness and transition times. Circuit training involves performing a series of exercises in quick succession with minimal rest, which can mimic the conditions of transitioning between exercise zones in a HYROX event.

Race Strategies:

While Ashley has demonstrated excellent running prowess, it is essential to balance this with equally sound strength training. A hybrid approach to training that includes both high-intensity running and strength-building exercises can lead to better overall performance. Also, practising the specific exercises of the HYROX event during training can help improve technique and efficiency, leading to better performance during the race. Lastly, working on transition times between exercises, perhaps through circuit training, can shave off valuable seconds from the overall time.

Similar Athletes
Curbelo Ignacio 2024 Madrid 02:00:50
Kiew Ray 2023 Singapore 02:00:44
Nykamp Clint 2023 Birmingham 02:00:19
Kharchi Thomas 2024 Paris 02:00:48
Lehmann Marko 2022 Karlsruhe 02:00:38
John Daniel 2023 Barcelona 02:00:36
Centi Fabrizio 2024 Rimini 02:00:18
Daza Rosero Cristian 2023 Bilbao 02:00:25
Jungo Christian 2024 Vienna - European Championship 02:00:30
Krelle Jon 2022 Manchester 02:00:44

Measure Your Performance Against Top Athletes

Other Results from this athlete
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