Season 21/22 2022 Manchester (834) HYROX (684) Men (474) Aberdeen Andrew

Aberdeen Andrew Hyrox Result

Dive into this athlete’s performance at 2022 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 785 similar athletes.

Performance Highlights

GBR GBR Flag Men 40-44 #120002 01:49:42 78th in AG | Top 94.0% 427th | Top 90.1%
-02:37
50:37
Run Total
-00:56
05:42
Avg. Lap
+03:22
08:46
Best Lap
+05:00
51:43
Workout Total
+00:37
06:27
Avg. Workout
+02:39
12:28
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 785 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 785 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Aberdeen Andrew'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 Aberdeen Andrew'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 785 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 Aberdeen Andrew'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 Aberdeen Andrew'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 05:36. Check the detail of the improvement plan below.

01:47 Potential Improvement 31.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:47 08:34 to 06:47 31.8%
Wall Balls 01:41 10:37 to 08:56 30.1%
Farmers Carry 01:08 03:55 to 02:47 20.2%
Burpees Broad Jump 00:42 08:04 to 07:22 12.5%
Ski Erg 00:12 05:02 to 04:50 3.6%
Sled Pull 00:05 06:33 to 06:28 1.5%
Sled Push 00:01 03:49 to 03:48 0.3%
Rowing 00:00 05:09 to 05:09 0.0%
Run Total 00:00 50:37 to 50:37 0.0%

Splits Time

Aberdeen Andrew Perfect Race
Splits Total Average Total
Running 1 03:46 00:00 05:24 -01:38 00:00 +00:00
Ski Erg 05:02 03:46 04:47 +00:15 05:24 -01:38
Running 2 04:23 08:48 05:57 -01:34 10:11 -01:23
Sled Push 03:49 13:11 03:44 +00:05 16:08 -02:57
Running 3 06:51 17:00 06:37 +00:14 19:52 -02:52
Sled Pull 06:33 23:51 06:28 +00:05 26:29 -02:38
Running 4 05:12 30:24 06:37 -01:25 32:57 -02:33
Burpees Broad Jump 08:04 35:36 07:30 +00:34 39:34 -03:58
Running 5 07:41 43:40 06:57 +00:44 47:04 -03:24
Rowing 05:09 51:21 05:19 -00:10 54:01 -02:40
Running 6 05:24 56:30 06:42 -01:18 59:20 -02:50
Farmers Carry 03:55 01:01:54 02:46 +01:09 01:06:02 -04:08
Running 7 05:35 01:05:49 06:45 -01:10 01:08:48 -02:59
Sandbag Lunges 08:34 01:11:24 07:02 +01:32 01:15:33 -04:09
Running 8 06:48 01:19:58 08:11 -01:23 01:22:35 -02:37
Wall Balls 10:37 01:26:46 09:07 +01:30 01:30:46 -04:00
Roxzone 12:28 01:49:42 09:49 +02:39 01:49:42
Based on 785 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Andrew Aberdeen had a solid performance in the Hyrox race in Manchester, finishing with an overall time of 01:49:42. He achieved an overall rank of 427, placing him in the top 62% of 684 athletes. In his age group (40-44), he ranked 78th, which is in the top 70% of 111 athletes. Andrew's total running time was 00:50:37, which was 6 seconds slower than the average for his finish time. His best running lap was completed in 00:08:46.

Based on the splits analysis, Andrew demonstrated strength in several segments, including Running 1, Running 2, Sled Push, Sled Pull, Running 4, Rowing, Running 6, and Running 7. In these segments, he consistently outperformed the average time, with notable improvements in Running 1, Running 2, and Running 4 where he was significantly faster than average.

However, there are areas where Andrew can focus on improving his performance. The segments that showed the most time lost were the Best Lap, Roxzone, Sandbag Lunges, Wall Balls, Farmers Carry, Burpees Broad Jump, Running 5, Ski Erg, and Running 3. These segments should be the main areas of focus for Andrew to enhance his overall race performance.

Segments to Improve


1. Best Lap:
Andrew's best lap time was 00:08:46, which is a good performance. No specific improvements are needed in this segment.

2. Roxzone:
Andrew's time spent in the Roxzone was 00:12:28, which is 2 minutes and 36 seconds slower than the average. To improve this segment, Andrew should focus on improving his overall fitness and transition time. High-intensity interval training (HIIT) workouts can be beneficial for increasing cardiovascular endurance and speed. Incorporating plyometric exercises, such as box jumps and burpees, can also help improve transition times and overall fitness.

3. Sandbag Lunges:
Andrew's time for the Sandbag Lunges was 00:08:34, which is 1 minute and 33 seconds slower than the average. To improve this segment, Andrew should focus on strengthening his leg muscles, particularly the quadriceps and glutes. Exercises such as squats, lunges, and step-ups can help build strength and endurance in these muscles. Additionally, practicing lunges with a weighted sandbag can help simulate the demands of the race and improve performance in this specific segment.

4. Wall Balls:
Andrew's time for the Wall Balls was 00:10:37, which is 1 minute and 33 seconds slower than the average. To improve this segment, Andrew should focus on improving his upper body strength, particularly in the shoulders and core. Exercises such as overhead presses, push-ups, and planks can help build strength in these areas. Additionally, practicing wall balls with a medicine ball of appropriate weight can help improve accuracy and efficiency in this movement.

5. Farmers Carry:
Andrew's time for the Farmers Carry was 00:03:55, which is 1 minute and 8 seconds slower than the average. To improve this segment, Andrew should focus on improving his grip strength and overall upper body strength. Exercises such as deadlifts, pull-ups, and farmer's walks can help build strength in the muscles used for carrying heavy objects. Additionally, using grip strengtheners or performing specific grip exercises can help improve grip strength.

6. Burpees Broad Jump:
Andrew's time for the Burpees Broad Jump was 00:08:04, which is 1 minute and 2 seconds slower than the average. To improve this segment, Andrew should focus on improving his explosive power and cardiovascular endurance. Plyometric exercises, such as burpees, jump squats, and box jumps, can help improve explosive power. Incorporating high-intensity interval training (HIIT) workouts can also improve cardiovascular endurance.

7. Running 5:
Andrew's time for Running 5 was 00:07:41, which is 48 seconds slower than the average. To improve this segment, Andrew should focus on improving his overall running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve running performance. Additionally, incorporating strength training exercises that target the muscles used in running, such as the glutes, hamstrings, and calves, can help improve running efficiency.

8. Ski Erg:
Andrew's time for the Ski Erg was 00:05:02, which is 19 seconds slower than the average. To improve this segment, Andrew should focus on improving his upper body and core strength. Exercises such as rowing, planks, and Russian twists can help strengthen the muscles used in the Ski Erg. Additionally, practicing proper technique and focusing on maintaining a consistent rhythm and pace can help improve performance in this segment.

9. Running 3:
Andrew's time for Running 3 was 00:06:51, which is 11 seconds slower than the average. To improve this segment, Andrew should focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve running performance. Additionally, incorporating strength training exercises that target the muscles used in running, such as the glutes, hamstrings, and calves, can help improve running efficiency.

Strategies


To improve overall race performance, Andrew can implement the following strategies:

1. Pacing:
It's important for Andrew to find a balance between pushing himself to maintain a fast pace and avoiding burnout. Analyzing his splits, he generally performed well in the running segments. However, he should be cautious not to push too hard in the early stages of the race, as this could lead to fatigue later on. Finding a sustainable pace and maintaining it throughout the race will help optimize performance.

2. Transition Efficiency:
Andrew should focus on improving his transition times between segments, particularly in the Roxzone. Practicing quick and efficient transitions during training sessions can help save valuable time during the actual race. Setting up a mock race scenario and practicing transitions under timed conditions can help simulate the race environment and improve efficiency.

3. Specific Training:
Based on Andrew's performance and split analysis, it is evident that he excels in running segments but struggles in strength-based segments such as Sandbag Lunges, Wall Balls, and Farmers Carry. Incorporating specific strength training exercises targeting the muscles used in these segments can help improve performance. It is essential to strike a balance between running training and strength training to enhance overall performance.

4. Mental Preparation:
Hyrox races can be mentally and physically challenging. Andrew should focus on mental preparation techniques such as visualization, positive self-talk, and goal setting. Developing a strong mental game can help him push through challenging moments during the race and maintain focus and motivation.

By implementing these strategies and focusing on improving the identified areas of weakness, Andrew can enhance his overall performance in future Hyrox races. Consistency in training, attention to form and technique, and a well-rounded approach to fitness will contribute to his success in the sport.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Azcona Loinaz Iker 2023 London 01:49:44
Martwich Tim 2023 Hamburg 01:49:30
Somers Liam 2024 Manchester 01:49:23
Koster Jarno 2023 Amsterdam 01:49:45
Newell Alex 2023 Birmingham 01:49:51
Rooney Jay 2023 Dallas 01:49:35
Biggen Sven 2024 Karlsruhe 01:49:20
Mcfarlane Anthony 2023 Sydney 01:49:16
Joris Ward 2023 Rotterdam 01:49:19
Jenkins James 2022 London 01:49:59

Measure Your Performance Against Top Athletes

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