Dive into this athlete’s performance at 2024 Malaga 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's performance in the 2024 Malaga HYROX race places him impressively at the top 37% overall and top 26% within his age group, demonstrating a strong competitive edge among a broad field of athletes. Significantly, his total running time was 03:04 faster than average, indicating a runner's profile with robust endurance and speed. This strength in running, however, was contrasted by slower-than-average performances in several strength-focused segments. The pacing analysis suggests Andre began the race slightly slower than average in Running 1 but notably improved his pace in the subsequent runs, which aligns with a strategy that might have aimed to conserve energy for the race's latter half. Nonetheless, this approach indicates a potential area for pacing strategy adjustments to optimize performance across all segments.
Segments to Improve:
Burpees Broad Jump: The performance here was significantly slower (01:30 slower than average), indicating a need for improvement in explosive strength and endurance. Training suggestions: Incorporate plyometric exercises such as box jumps, squat jumps, and interval burpee sessions focusing on speed and form. Practicing broad jumps with a focus on technique can also enhance efficiency in this segment.
Wall Balls: Another area for improvement, being 00:38 slower than average, suggests a need for better muscular endurance and coordination. Training suggestions: Incorporate wall ball shots in high-repetition sets to improve endurance, and focus on squat depth and throwing technique for efficiency. Overhead pressing strength exercises can also contribute to better performance.
Sled Push: Andre’s time was 00:51 slower than average, highlighting a potential weakness in lower body and core strength. Training suggestions: Increase leg strength through weighted squats, leg presses, and incorporate sled push drills in training, gradually increasing weight to build power and endurance.
Sandbag Lunges: Being 00:35 slower than average suggests room for improvement in leg strength and balance. Training suggestions: Focus on lunges with varying weights and lengths to build endurance and strength in legs and core. Balance exercises and unilateral leg training can also improve stability and performance.
For the compromised running scenarios post these strength-focused exercises, integrating transition runs into training can help. This involves short, intense runs immediately following strength exercises to adapt more efficiently to the shift between strength and running segments in the race.
Race Strategies:
Pacing: Given his strong running capability, Andre should aim to start slightly faster in the initial running segments to capitalize on his strengths while ensuring he does not exhaust his reserves for the latter part of the race. Interval training can help fine-tune this pacing strategy.
Transition Efficiency: Improving transition times between exercises, known as the Roxzone, can shave off crucial seconds. Practicing quick changes between running and strength exercises in training can enhance overall race time.
Strength-Endurance Balance: Given the identified areas for improvement, focusing on a balanced training regimen that enhances both running endurance and muscular strength will be key. This includes integrating back-to-back days of strength and endurance training within the same session to mimic race day conditions.
Mental Preparation: Mental resilience is crucial for maintaining focus and pushing through challenging segments. Visualization techniques and scenario-based training can help prepare Andre mentally for the race's demands.
By addressing these specific areas of improvement with targeted training and strategic race pacing, Andre Rankin has the potential to significantly enhance his performance in future HYROX races. The combination of his natural running strength with improved efficiency and strength in the identified segments could make him a formidable competitor in his age group.
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