Ellis Andrew Hyrox Result

Dive into this athlete’s performance at 2023 London 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.

Performance Highlights

GBR GBR Flag Men 45-49 #140045 01:20:12 44th in AG | Top 23.9% 624th | Top 33.8%
-01:00
39:19
Run Total
-00:07
04:55
Avg. Lap
-00:29
03:53
Best Lap
+02:00
35:46
Workout Total
+00:15
04:28
Avg. Workout
-00:59
05:11
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.
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 Ellis 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 Ellis Andrew'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 Ellis 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.

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 Ellis 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 05:11. Check the detail of the improvement plan below.

02:20 Potential Improvement 45.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:20 07:45 to 05:25 45.0%
Farmers Carry 01:00 02:52 to 01:52 19.3%
Sled Pull 00:55 05:07 to 04:12 17.7%
Ski Erg 00:23 04:38 to 04:15 7.4%
Rowing 00:18 04:53 to 04:35 5.8%
Run Total 00:15 39:19 to 39:04 4.8%
Sled Push 00:00 02:18 to 02:18 0.0%
Burpees Broad Jump 00:00 03:53 to 03:53 0.0%
Sandbag Lunges 00:00 04:20 to 04:20 0.0%

Splits Time

Ellis Andrew Perfect Race
Splits Total Average Total
Running 1 03:53 00:00 04:23 -00:30 00:00 +00:00
Ski Erg 04:38 03:53 04:21 +00:17 04:23 -00:30
Running 2 04:40 08:31 04:43 -00:03 08:44 -00:13
Sled Push 02:18 13:11 02:43 -00:25 13:27 -00:16
Running 3 04:49 15:29 05:06 -00:17 16:10 -00:41
Sled Pull 05:07 20:18 04:33 +00:34 21:16 -00:58
Running 4 05:10 25:25 05:05 +00:05 25:49 -00:24
Burpees Broad Jump 03:53 30:35 04:51 -00:58 30:54 -00:19
Running 5 05:05 34:28 05:14 -00:09 35:45 -01:17
Rowing 04:53 39:33 04:40 +00:13 40:59 -01:26
Running 6 05:08 44:26 05:06 +00:02 45:39 -01:13
Farmers Carry 02:52 49:34 02:02 +00:50 50:45 -01:11
Running 7 04:57 52:26 05:05 -00:08 52:47 -00:21
Sandbag Lunges 04:20 57:23 04:41 -00:21 57:52 -00:29
Running 8 05:40 01:01:43 05:34 +00:06 01:02:33 -00:50
Wall Balls 07:45 01:07:23 05:55 +01:50 01:08:07 -00:44
Roxzone 05:11 01:20:12 06:10 -00:59 01:20:12
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Andrew Ellis performed well in the 2023 London Hyrox race. He achieved an overall rank of 624, which places him in the top 22% of the 2806 athletes. In his age group (45-49), he ranked 44th, placing him in the top 15% of the 280 athletes. His overall time of 01:20:12 reflects a strong effort.

Andrew's total running time was 00:39:19, which is 21 seconds slower than the average. This suggests that he may need to focus on improving his overall fitness and transition time. However, his best running lap of 00:03:53 was 22 seconds faster than the average, indicating that he has good speed and endurance.

Segments to Improve



1. Wall Balls:
Andrew's time of 00:07:45 for this segment was 1 minute and 48 seconds slower than the average. To improve this, he should focus on building strength and endurance in his lower body and core. Specific exercises to incorporate into his training routine include squats, lunges, and medicine ball exercises. Additionally, he should work on his form and technique to ensure efficient movement during the wall ball exercise.

2. Farmers Carry:
Andrew's time of 00:02:52 for this segment was 46 seconds slower than the average. To improve his performance in this area, he should focus on grip strength and overall endurance. Exercises such as farmer's walks, kettlebell swings, and deadlifts can help improve grip strength and overall muscular endurance in the upper body and core.

3. Run Total:
Despite having a strong overall running time, Andrew's running segments could still be improved. To enhance his running performance, he should focus on interval training, including speed work and hill repeats. Incorporating exercises such as sprints, tempo runs, and interval workouts into his training routine will help improve his running speed and endurance.

4. Ski Erg:
Andrew's time of 00:04:38 for this segment was 20 seconds slower than the average. To improve his performance on the Ski Erg, he should work on building overall cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, and upper body strength training will help improve his performance on this segment.

5. Rowing:
Andrew's time of 00:04:53 for this segment was 17 seconds slower than the average. To improve his rowing performance, he should focus on building overall cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, and upper body strength training will help improve his performance on this segment.

6. Sled Pull:
Andrew's time of 00:05:07 for this segment was 15 seconds slower than the average. To improve his performance in the sled pull, he should focus on building overall strength and power in his lower body and core. Exercises such as deadlifts, squats, and sled pushes can help improve his performance in this area.

Strategies

During the race, Andrew should focus on maintaining a steady and consistent pace. It is important for him to avoid starting too fast and burning out early. Proper pacing will help him maintain energy levels throughout the race and avoid unnecessary fatigue.

Additionally, Andrew should strategically plan his transitions between different segments. He should aim to minimize the time spent in the roxzone, as a slower transition time can negatively impact overall performance. Practicing quick and efficient transitions during training will help improve his performance on race day.

Finally, Andrew should prioritize his strengths during the race. If his total running time is faster than average, he should leverage his running abilities and focus on maintaining a strong pace during the running segments. On the other hand, if his total running time is slower than average, he should prioritize his strength training and focus on building overall strength and power.

By implementing these race strategies and focusing on the identified areas of improvement, Andrew can enhance his performance in future Hyrox races.

Similar Athletes
Tomas Riera Miguel 2023 Barcelona 01:20:03
Tuithof Brian 2024 Maastricht 01:20:04
李 逢时 2024 Beijing 01:19:52
Tigges Brandon 2022 Dallas 01:20:24
Karampasis Angelos 2024 Dubai 01:20:24
Thamke Rene 2024 Stuttgart 01:20:23
Deming Jack 2024 Chicago Navy Pier 01:20:17
Skonieczko Adam 2024 Gdansk 01:19:59
Evans Huw 2024 London 01:19:46
Lengwiler Pascal 2023 Köln 01:19:59

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