Dive into this athlete’s performance at 2024 Melbourne 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
803 similar athletes.
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 803 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 803 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Anderson Nathan'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 Anderson Nathan'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 803 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 Anderson Nathan'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 Anderson Nathan'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
04:01.
Check the detail of the improvement plan below.
Based on 803 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Nathan Anderson's overall performance in the 2024 Melbourne Hyrox event placed him in the top 56% of all competitors and top 57% in his age group. His total running time was notably faster than average, suggesting a strong running profile. His pacing strategy appeared effective, as he progressively improved his running segments, particularly from Running 6 to Running 8, indicating potential energy conservation for a strong finish. However, there are opportunities for enhancing his strength-based exercises and transitions, as these areas lagged behind his running performance.
Segments to Improve
Wall Balls: Nathan's performance was significantly slower than average. To improve:
Drills: Incorporate wall ball practice sessions that focus on technique, such as maintaining a consistent squat depth and fluid arm movement.
Exercises: Include thrusters and overhead squats in training to build leg and shoulder endurance.
Form Correction: Focus on breathing consistency and rhythm to sustain effort over time.
Roxzone: The transition times were slower, indicating a need for efficiency:
Drills: Practice transitions in training by simulating race conditions, minimizing time spent between exercises.
Exercises: High-intensity interval training (HIIT) to improve cardiovascular fitness and reduce transition recovery needs.
Burpees Broad Jump: Performance was below average:
Drills: Perform burpee ladder drills to enhance explosive power and endurance.
Exercises: Plyometric exercises, such as box jumps and squat jumps, to increase leg power.
Sandbag Lunges: Improve leg strength and endurance:
Drills: Practice walking lunges with progressively heavier sandbags to build strength.
Exercises: Incorporate single-leg exercises like Bulgarian split squats to improve balance and muscle endurance.
Race Strategies
Conserve Energy Early: Begin the race at a slightly slower pace during initial running segments to reserve energy for strength exercises.
Efficient Transitions: Focus on reducing transition times by practicing the sequence of exercises and moving quickly between stations.
Compromised Running Training: Include compromised running drills in training, such as running immediately after strength exercises, to simulate race fatigue conditions.
Breathing Technique: Implement breathing techniques during strength exercises to maintain oxygen flow and reduce fatigue.
By focusing on these targeted improvements and strategies, Nathan can work towards enhancing his overall race performance and leveraging his strengths in running to achieve better results in future events.