Dive into this athlete’s performance at 2023 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 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 Wareing 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 Wareing Andrew'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 Wareing 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.
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 Wareing 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 05:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:23 | 51:15 to 45:52 | 94.4% |
| Sled Pull | 00:12 | 05:35 to 05:23 | 3.5% |
| Sandbag Lunges | 00:07 | 05:45 to 05:38 | 2.0% |
| Ski Erg | 00:00 | 04:16 to 04:16 | 0.0% |
| Sled Push | 00:00 | 02:44 to 02:44 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:35 to 05:35 | 0.0% |
| Rowing | 00:00 | 04:50 to 04:50 | 0.0% |
| Farmers Carry | 00:00 | 01:55 to 01:55 | 0.0% |
| Wall Balls | 00:00 | 07:02 to 07:02 | 0.0% |
| Wareing Andrew | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:46 | 00:00 | 04:57 +01:49 | 00:00 +00:00 |
| Ski Erg | 04:16 | 06:46 | 04:35 -00:19 | 04:57 +01:49 |
| Running 2 | 07:55 | 11:02 | 05:23 +02:32 | 09:32 +01:30 |
| Sled Push | 02:44 | 18:57 | 03:13 -00:29 | 14:55 +04:02 |
| Running 3 | 06:07 | 21:41 | 05:51 +00:16 | 18:08 +03:33 |
| Sled Pull | 05:35 | 27:48 | 05:33 +00:02 | 23:59 +03:49 |
| Running 4 | 06:01 | 33:23 | 05:52 +00:09 | 29:32 +03:51 |
| Burpees Broad Jump | 05:35 | 39:24 | 06:16 -00:41 | 35:24 +04:00 |
| Running 5 | 06:03 | 44:59 | 06:06 -00:03 | 41:40 +03:19 |
| Rowing | 04:50 | 51:02 | 05:03 -00:13 | 47:46 +03:16 |
| Running 6 | 05:48 | 55:52 | 05:54 -00:06 | 52:49 +03:03 |
| Farmers Carry | 01:55 | 01:01:40 | 02:26 -00:31 | 58:43 +02:57 |
| Running 7 | 05:53 | 01:03:35 | 05:54 -00:01 | 01:01:09 +02:26 |
| Sandbag Lunges | 05:45 | 01:09:28 | 05:52 -00:07 | 01:07:03 +02:25 |
| Running 8 | 06:46 | 01:15:13 | 06:50 -00:04 | 01:12:55 +02:18 |
| Wall Balls | 07:02 | 01:21:59 | 07:34 -00:32 | 01:19:45 +02:14 |
| Roxzone | 06:36 | 01:35:29 | 08:10 -01:34 | 01:35:29 |
In terms of specific splits, Andrew's best running lap was 00:05:48, which is a commendable time. However, there were areas where he lost time compared to the average. Running 1, Running 2, Running 3, and Running 4 were all slower than average, with Running 2 being the segment with the most time lost (02:38 slower than average). Additionally, his overall running time was slower than average, indicating potential areas for improvement in his running performance.
To improve running performance, Andrew should incorporate the following training strategies and techniques:
1. Interval Training: Implement interval training sessions to improve speed and endurance. This can be done by alternating between high-intensity sprints and periods of active recovery. For example, he can perform 400-meter sprints followed by a 200-meter jog for recovery.
2. Hill Training: Incorporate hill sprints and hill repeats into training sessions to build leg strength and improve running power. Find a steep hill and sprint up it, then walk or jog back down for recovery before repeating.
3. Tempo Runs: Include tempo runs in training sessions to improve overall running pace and race-specific fitness. A tempo run involves running at a comfortably hard pace for an extended period of time. Start with a 20-minute tempo run and gradually increase the duration.
4. Form Correction: Focus on running form and technique to optimize efficiency and reduce the risk of injury. This may include exercises to strengthen the core and glutes, as well as drills to improve stride length and cadence.
5. Cross-Training: Incorporate cross-training activities such as cycling or swimming to improve cardiovascular fitness and provide active recovery for the legs.
By implementing these training strategies, techniques, and race strategies, Andrew can enhance his performance in future Hyrox races. Improving his running performance and optimizing transitions will contribute to a more competitive overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Trinh Steven | 2023 Hong Kong | 01:35:44 | |
| Butron Rua Pablo | 2023 Barcelona | 01:35:26 | |
| Gillen Pit | 2024 Karlsruhe | 01:35:23 | |
| Mager Hartmut | 2024 Köln | 01:35:51 | |
| Livingstone Pat | 2023 Dublin | 01:35:02 | |
| Clost Landon | 2024 Anaheim | 01:35:02 | |
| Lusbrink Patrick | 2024 Köln | 01:35:43 | |
| Dyer Matt | 2021 Birmingham | 01:35:52 | |
| Giancristofaro Paolo | 2023 Milan | 01:35:12 | |
| Mcdaid Liam | 2023 Manchester | 01:35:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Malmö | 01:32:24 | |
| 2024 Copenhagen | 01:21:24 | |
| 2024 Malaga | 01:21:24 | |
| 2023 Glasgow | 01:24:46 | |
| 2023 Amsterdam | 01:29:51 | |
| 2022 Birmingham | 01:48:19 | |
| 2024 Manchester | 01:33:03 | |
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
