Dive into this athlete’s performance at 2023 New York 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 Alexander Rob'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 Alexander Rob'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 Alexander Rob'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 Alexander Rob'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 09:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 09:42 | 55:34 to 45:52 | 100.0% |
| Ski Erg | 00:00 | 04:23 to 04:23 | 0.0% |
| Sled Push | 00:00 | 02:56 to 02:56 | 0.0% |
| Sled Pull | 00:00 | 05:14 to 05:14 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:42 to 05:42 | 0.0% |
| Rowing | 00:00 | 04:40 to 04:40 | 0.0% |
| Farmers Carry | 00:00 | 02:03 to 02:03 | 0.0% |
| Sandbag Lunges | 00:00 | 04:56 to 04:56 | 0.0% |
| Wall Balls | 00:00 | 06:20 to 06:20 | 0.0% |
| Alexander Rob | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:33 | 00:00 | 04:58 +01:35 | 00:00 +00:00 |
| Ski Erg | 04:23 | 06:33 | 04:36 -00:13 | 04:58 +01:35 |
| Running 2 | 06:42 | 10:56 | 05:23 +01:19 | 09:34 +01:22 |
| Sled Push | 02:56 | 17:38 | 03:13 -00:17 | 14:57 +02:41 |
| Running 3 | 07:03 | 20:34 | 05:51 +01:12 | 18:10 +02:24 |
| Sled Pull | 05:14 | 27:37 | 05:34 -00:20 | 24:01 +03:36 |
| Running 4 | 07:06 | 32:51 | 05:52 +01:14 | 29:35 +03:16 |
| Burpees Broad Jump | 05:42 | 39:57 | 06:17 -00:35 | 35:27 +04:30 |
| Running 5 | 07:06 | 45:39 | 06:06 +01:00 | 41:44 +03:55 |
| Rowing | 04:40 | 52:45 | 05:03 -00:23 | 47:50 +04:55 |
| Running 6 | 06:54 | 57:25 | 05:55 +00:59 | 52:53 +04:32 |
| Farmers Carry | 02:03 | 01:04:19 | 02:26 -00:23 | 58:48 +05:31 |
| Running 7 | 06:49 | 01:06:22 | 05:54 +00:55 | 01:01:14 +05:08 |
| Sandbag Lunges | 04:56 | 01:13:11 | 05:52 -00:56 | 01:07:08 +06:03 |
| Running 8 | 07:23 | 01:18:07 | 06:50 +00:33 | 01:13:00 +05:07 |
| Wall Balls | 06:20 | 01:25:30 | 07:35 -01:15 | 01:19:50 +05:40 |
| Roxzone | 03:49 | 01:35:32 | 08:07 -04:18 | 01:35:32 |
Rob's total running time was 00:55:34, which was 10:20 slower than the average for his finish time. This indicates that his running performance could be improved. His best running lap was 00:06:33.
To improve Rob's overall running performance and reduce the time lost in these segments, he should incorporate specific training strategies and techniques. Here are some recommendations:
1. Endurance Training: Rob should focus on improving his overall fitness and endurance. Incorporate longer distance runs, interval training, and tempo runs to build cardiovascular endurance and muscular endurance.
2. Speed Training: To improve Rob's speed, he can include interval training sessions such as sprints, hill sprints, and fartlek runs. This will help him increase his running pace and improve his overall running performance.
3. Strength Training: While Rob's strength performance seemed to be relatively better than his running, he can still benefit from strength training exercises. Focus on compound exercises like squats, deadlifts, lunges, and plyometric exercises to improve lower body strength and power.
4. Transition Training: To reduce the time spent in the roxzone, Rob should work on improving his transition speed between exercises. Incorporate circuit training workouts that simulate the race environment, incorporating quick transitions between different exercises.
5. Pacing Strategy: Rob should also work on developing a better pacing strategy during the race. Analyze his splits and identify segments where he may have gone too fast or too slow. Practice pacing during training runs to better understand his limits and optimize his race performance.
By implementing these strategies and incorporating specific training techniques, Rob can improve his overall performance in future HYROX races and achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Formisano Fabio | 2024 Sports Direct HYROX London | 01:35:20 | |
| Tomlinson Simon | 2024 London | 01:35:52 | |
| McCord Christopher | 2021 Dallas | 01:35:14 | |
| Healy Luke | 2024 Melbourne | 01:35:34 | |
| Westen René | 2024 Köln | 01:35:38 | |
| Gordon Thomas | 2024 Birmingham | 01:35:53 | |
| Cleere Thomas | 2024 Chicago Navy Pier | 01:35:46 | |
| Mainwaring Chris | 2023 Malaga | 01:35:35 | |
| Giavazzi Andrea | 2024 Turin | 01:35:28 | |
| White Gareth | 2024 Manchester | 01:35:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 New York | 01:42:28 | |
| 2022 New York | 01:41:48 | |
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
