Ball Andrew
Hyrox Result
Dive into this athlete’s performance at 2024 London 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.
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 Ball 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 Ball 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 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 Ball 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 Ball 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
06:39.
Check the detail of the improvement plan below.
02:08
Potential Improvement
32.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Andrew, you put in a solid effort at the 2024 London Hyrox event, finishing with an overall time of 01:28:43. That places you in the top 58% of 2309 athletes and 21st in your age group, which is commendable! Your total running time of 00:39:44 shows you have a strong runner profile, being 04:21 faster than the average. However, we need to fine-tune your Hyrox performance to transform those running legs into a hybrid beast!
Looking at your pacing strategy, it seems you started a bit too conservatively in the first running segment (00:06:13), which hurt your momentum. However, you picked up the pace significantly in subsequent runs, notably smashing your best running lap at 00:04:28! This indicates great potential in your running ability, but we also need to strengthen your muscular endurance and transitions to tackle those strength-based segments more effectively.
Segments to Improve:
- Wall Balls (00:08:33) - 81st Percentile: This segment was your slowest, costing you valuable time. Focus on perfecting your form. Aim for high reps in training, ideally 3 sets of 15-20 reps. Use a lighter ball to practice explosiveness and ensure a full squat to maximize power. Consider integrating Tabata-style workouts for endurance.
- Sled Push (00:04:11) - 90th Percentile: Your sled push needs some love. Try incorporating heavy sled drags and pushes into your weekly routine. Focus on short, explosive pushes over 20-30 meters, resting adequately between sets to maintain intensity. Additionally, practice your grip and body position to optimize your push efficiency.
- Sled Pull (00:05:52) - 75th Percentile: Similar to the sled push, improve your pulling technique. Use a harness and perform high-intensity intervals, pulling for 20-30 seconds followed by rest. Incorporate rows and deadlifts to build the back and leg strength crucial for this exercise.
- Sandbag Lunges (00:06:00) - 72nd Percentile: Enhance your lunging technique. Aim for 3 sets of 10 lunges per leg with a focus on form—keep your back straight and core engaged. Add weights gradually. Use tempo variations to increase intensity; for instance, take 3 seconds to lower and 1 second to rise.
- Burpees Broad Jump (00:05:53) - 62nd Percentile: These can be taxing, but you need to become a Burpee machine! Practice sets of 10-15 burpees followed by broad jumps to develop explosiveness. Consider doing a circuit of burpees, jumping jacks, and high knees to improve your overall cardio and power.
- Rowing (00:05:14) - 80th Percentile: To improve your rowing, focus on your stroke technique. Aim for 5-minute intervals at a moderate pace, then 1-minute sprints. Incorporate strength training for your back and legs to enhance your rowing power.
Race Strategies:
- Start Strong: Aim for a consistent pace from the get-go! Avoid going out too fast, but don't let yourself dawdle. A strong start can set the tone for the whole race.
- Transitions Matter: Your roxzone time of 00:06:45 is solid; however, trimming it down will yield big returns. Practice quick transitions in your training. Consider setting up mock transitions between exercises to simulate race day.
- Mindset is Key: Embrace the pain and fatigue. Remember David Goggins’ words: “Suffering is a test. That’s it. Suffering is the price of admission for a better life.” Lean into the tough moments; they build character!
- Pacing Strategy: During the race, keep an eye on your heart rate and breathing. Stay within your limits but push yourself during the running segments to maintain your lead. Use your strong running ability to recover during the strength segments.
- Hydration and Nutrition: Don’t forget to fuel properly before and during the race. A well-timed gel or electrolyte drink can make all the difference!
Conclusion:
Andrew, you’re already operating at a competitive level, but with focused training and strategic adjustments, I know you can break into the top tier of your age group! Remember, every second counts, so let’s sharpen those weaknesses into strengths. As Jocko Willink says, “Discipline equals freedom.” Embrace the grind, and let’s crush it together! 💪💥
Keep pushing your limits, and let’s get ready to turn that 21st place into a top 10 finish next time! You've got this! Remember, I’m your Rox-Coach, here to supercharge your performance every step of the way! 🏆
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
Ready to conquer your next race?
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