Dive into this athlete’s performance at 2024 Copenhagen 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.
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 Rankin Andre'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 Rankin Andre'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 Rankin Andre'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 Rankin Andre'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
05:35.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Andre Rankin showcased strong endurance and running capabilities in the 2024 Copenhagen HYROX, finishing in the top 37% overall and top 26% in his age group. His total running time was significantly faster than average, suggesting a runner profile with a clear strength in maintaining a swift pace throughout the race. However, while his running was a standout, Andre's performance in several strength-focused segments and transitions (Roxzone) indicates room for improvement. His pacing at the start appeared slightly slower, but he quickly adjusted to perform better in subsequent running segments. This adjustment strategy worked well for running but may have contributed to energy deficits in strength-focused challenges.
Segments to Improve:
Burpees Broad Jump: Andre's performance was significantly slower than average in this segment. Focusing on plyometric exercises such as box jumps, squat jumps, and lunge jumps can improve explosive power and efficiency. Practicing burpees with an emphasis on broad jump technique, ensuring full hip extension and a soft landing to conserve energy, can also be beneficial. Integrating interval training with burpees and broad jumps can simulate race conditions, improving both speed and endurance.
Wall Balls: To enhance performance in this segment, Andre should focus on building strength in his quads, shoulders, and core. Exercises like thrusters, kettlebell swings, and medicine ball slams can improve the required muscle groups. Practicing wall balls with varied weights and heights, focusing on form and the efficiency of movement, will also help. Incorporating wall balls into high-intensity interval training (HIIT) sessions can increase stamina and muscle endurance.
Sled Push: This segment requires powerful leg drive and core stability. Strength training focusing on leg press, squats, and deadlifts can build the necessary lower body power. Additionally, incorporating sled push drills with varying loads and distances, focusing on maintaining a low center of gravity and driving through the legs, can directly improve performance. Core-strengthening exercises will also aid in maintaining form and stability during the push.
Sandbag Lunges: To improve in this segment, Andre should focus on leg strength and balance. Exercises like weighted lunges, step-ups, and Bulgarian split squats can strengthen the legs and improve stability. Practicing lunges with a sandbag, focusing on form and control, will also help simulate race conditions. Balance exercises, such as single-leg deadlifts, can enhance stability under load.
Roxzone: Improving transition times and overall fitness will require a focus on metabolic conditioning and efficiency of movement between exercises. Interval training that mimics the race's structure, alternating between strength and endurance segments with minimal rest, can improve both fitness and transition speed. Practicing quick transitions between exercises in training can also reduce Roxzone time.
Race Strategies:
Start Pace: Given Andre's slight slow start, focusing on a more aggressive opening pace in future races may prevent early time losses, especially in running segments. However, this should be balanced to avoid premature fatigue.
Strength Training Emphasis: While maintaining his running prowess, Andre should place a greater emphasis on strength training specific to the HYROX events' demands. This balanced approach will ensure improvements in weaker segments without compromising his running strength.
Transitions: Practicing efficient transitions between segments in training can significantly reduce Roxzone time. This includes quick changes between running and strength exercises and efficient use of equipment.
Energy Management: Andre should focus on strategies that allow for consistent energy expenditure throughout the race. This includes pacing strategies for running segments to conserve energy for strength-focused challenges and practicing nutrition and hydration strategies that support sustained performance.
By addressing these specific areas of improvement and implementing the suggested training strategies and race tactics, Andre Rankin can build on his already impressive running capabilities to become a more well-rounded and competitive HYROX athlete.
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