Cook Andrew Hyrox Result

Dive into this athlete’s performance at 2023 Dubai 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 555 similar athletes.

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Performance Highlights

GBR Flag Cook Andrew Man Men 35-39 #153005 01:15:29 4th in AG | Top 26.7% 18th | Top 28.1%
+04:52
41:25
Run Total
+00:37
05:11
Avg. Lap
-00:10
03:46
Best Lap
-03:19
30:23
Workout Total
-00:25
03:47
Avg. Workout
-01:28
03:45
Roxzone

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 11 to 77.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 11 to 65.
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Percentile based on all the athletes who competed in Hyrox Pro Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 226 to 364.
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Based on 555 athletes with similar finish time in Hyrox Pro Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 122 to 359.
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Based on 555 athletes with similar finish time in Hyrox Pro Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -88 to 161.
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Based on 555 athletes with similar finish time in Hyrox Pro Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4449 to 4712.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 845.
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Percentile based on all the athletes who competed in Hyrox Pro 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 his 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 06:54. Check the detail of the improvement plan below.

06:01 Potential Improvement 87.2% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 665.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Run Total 06:01 (From 41:25 to 35:24) 87.2%
Farmers Carry 00:31 (From 02:22 to 01:51) 7.5%
Sled Push 00:21 (From 03:22 to 03:01) 5.1%
Ski Erg 00:01 (From 04:03 to 04:02) 0.2%
Sled Pull 00:00 (From 04:31 to 04:31) 0.0%
BBJ 00:00 (From 03:12 to 03:12) 0.0%
Rowing 00:00 (From 04:17 to 04:17) 0.0%
Sandbag Lunges 00:00 (From 03:43 to 03:43) 0.0%
Wall Balls 00:00 (From 04:53 to 04:53) 0.0%

Splits Time

Cook Andrew Perfect Race
Splits Total Average Total
Running 1 03:46 00:00 03:59 -00:13 00:00 +00:00
Ski Erg 04:03 03:46 04:06 -00:03 03:59 -00:13
Running 2 04:37 07:49 04:15 +00:22 08:05 -00:16
Sled Push 03:22 12:26 03:22 +00:00 12:20 +00:06
Running 3 05:24 15:48 04:37 +00:47 15:42 +00:06
Sled Pull 04:31 21:12 05:31 -01:00 20:19 +00:53
Running 4 05:12 25:43 04:38 +00:34 25:50 -00:07
Burpees Broad Jump 03:12 30:55 03:52 -00:40 30:28 +00:27
Running 5 05:29 34:07 04:42 +00:47 34:20 -00:13
Rowing 04:17 39:36 04:23 -00:06 39:02 +00:34
Running 6 05:18 43:53 04:37 +00:41 43:25 +00:28
Farmers Carry 02:22 49:11 02:02 +00:20 48:02 +01:09
Running 7 05:38 51:33 04:43 +00:55 50:04 +01:29
Sandbag Lunges 03:43 57:11 04:27 -00:44 54:47 +02:24
Running 8 06:04 01:00:54 05:03 +01:01 59:14 +01:40
Wall Balls 04:53 01:06:58 05:59 -01:06 01:04:17 +02:41
Roxzone 03:45 01:15:29 05:13 -01:28 01:15:29
Based on 555 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Andrew Cook performed well in the 2023 Dubai Hyrox race, finishing in the top 20% of all athletes and achieving a rank of 4 in his age group. His overall time of 01:15:29 is commendable. However, there are areas where he can improve to enhance his performance further.

Based on the splits analysis, it is evident that Andrew Cook excels in certain segments, such as the Burpees Broad Jump, Wall Balls, and Ski Erg, where he performed faster than the average time. This indicates that he has a good level of strength and power. However, he struggled in segments such as Running 3, Sled Push, Running 7, and Running 8, where he was slower than the average time. This suggests that he may need to focus on improving his running endurance and speed.

Segments to Improve


1. Running 3:
Andrew Cook was 32 seconds slower than the average time in this segment. To improve his running endurance, he should incorporate interval training into his routine. High-intensity interval training (HIIT) sessions, alternating between periods of intense running and recovery, can help improve cardiovascular fitness and increase speed. Additionally, incorporating hill sprints or tempo runs into his training can help build endurance and improve race pace.

2. Sled Push:
Andrew Cook was 28 seconds slower than the average time in this segment. To improve his performance in sled pushes, he should focus on building lower body strength and power. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles used in sled pushes. Additionally, incorporating explosive movements like box jumps or power cleans can improve power output, enabling him to push the sled more efficiently.

3. Running 7 and Running 8:
Andrew Cook was 48 and 43 seconds slower than the average time in these segments, respectively. To improve his running endurance and speed, he should incorporate longer distance runs into his training routine. Endurance runs at a comfortable pace will help build aerobic capacity, while speed workouts such as tempo runs or fartlek runs can improve his running speed and efficiency.

4. Running 5:
Andrew Cook was 34 seconds slower than the average time in this segment. To improve his running performance, he should focus on improving his running form and efficiency. Incorporating drills such as high knees, butt kicks, and strides can help improve running mechanics and increase stride length. Additionally, working on core strength through exercises like planks and Russian twists can improve stability and posture during running.

Strategies


To improve overall performance during the race, Andrew Cook should consider the following strategies:

1. Pacing:
It is important for Andrew Cook to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow may result in lost time. By studying his splits and understanding his strengths and weaknesses, he can develop a pacing strategy that allows him to maintain a steady effort level and maximize his performance.

2. Transitions (Roxzone):
Andrew Cook performed well in terms of transition time, being 1 minute 30 seconds faster than the average time. To maintain this advantage, he should focus on improving his overall fitness and reducing transition time even further. Incorporating interval training and practicing quick transitions in his training sessions can help improve his overall fitness and speed during the race.

3. Mental Preparation:
Mental preparation plays a crucial role in race performance. Andrew Cook should practice visualization techniques to mentally rehearse the race, visualizing himself performing well in each segment. Additionally, developing a positive mindset and setting realistic goals can help him stay motivated and focused throughout the race.

In conclusion, Andrew Cook displayed a strong performance in the 2023 Dubai Hyrox race, achieving a top 20% overall rank and a top 21% age group rank. To further enhance his performance, he should focus on improving his running endurance and speed in segments where he was slower than the average time. By incorporating specific training strategies and techniques, such as interval training, strength-building exercises, and running form drills, he can work towards becoming a more well-rounded athlete. Additionally, implementing effective race strategies, including pacing, efficient transitions, and mental preparation, will contribute to his overall success in future races.

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.

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Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 7 to 77.
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Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 7 to 65.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Garard Ben 2024 Sydney 01:15:56
Jochmann Eric World Championships 01:15:11
Day Michael 2022 Chicago 01:15:56
Fowler Will 2024 World Championships Nice 01:15:54
Reinhard Sebastian 2024 World Championships Nice 01:15:40
Chapman Chris 2023 London 01:15:39
Schmalkoke Thilo 2020 Hannover 01:15:09
Leuchtmann Phillipp 2024 Copenhagen 01:15:44
Budzisz Krzysztof 2023 World Championships Manchester 01:15:49
Macneal Hector 2024 Frankfurt 01:15:03
Other Results from this athlete
2024 Dubai Cook Andrew 01:09:27

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