Dive into this athlete’s performance at 2024 Cape Town 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 Malan Andries Jacobus'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 Malan Andries Jacobus'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 Malan Andries Jacobus'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 Malan Andries Jacobus'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
05:38.
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
Andries Jacobus Malan delivered a commendable performance, finishing in the top 25% of all participants and top 34% in his age group. Despite a strong showing in several strength-based events, his overall running time was notably slower than average, indicating a need for improvement in this area. The initial running segments suggest that Andries may have started too quickly, as his performance declined progressively, particularly noticeable from Running 4 onward. His profile leans towards strength, with exceptional performances in strength-based stations like the Sled Push, Sled Pull, and Farmers Carry, indicating a robust strength foundation. However, a balanced focus on running efficiency and transition speed could significantly enhance his race outcomes.
Segments to Improve
Total Running Time: With a total running time of 00:46:18, which is 03:56 slower than average, focusing on running endurance and speed is crucial. Consider incorporating interval training, tempo runs, and long-distance runs into the weekly routine. Drills such as hill sprints and fartlek sessions can enhance speed and endurance, while maintaining focus on running form and efficiency.
Roxzone (Transition Time): The Roxzone time was 00:55 slower than average, indicating a need for improved transition efficiency. Practice quick transitions between exercises in training sessions. Set up mock transitions to simulate race conditions, focusing on minimizing downtime and maintaining momentum.
Wall Balls: At 00:07 slower than average, slight improvements in technique and pacing could yield better results. Focus on maintaining a steady rhythm, using the legs effectively to drive the motion. Practicing wall ball sets with varying weights and heights can help improve endurance and efficiency.
Race Strategies
Pacing: Start the race with a controlled pace to avoid premature fatigue. Use the initial running segments to gauge effort levels, ensuring adequate energy reserves for later stages.
Compromised Running: Integrate compromised running drills into training. Practice running after strength exercises to simulate race conditions and improve the ability to transition from strength to endurance efficiently.
Nutrition and Hydration: Implement a nutrition and hydration strategy to fuel adequately during the race. Consider electrolyte-rich and easily digestible options to maintain energy levels and prevent cramps.
Mental Focus: Develop mental strategies to maintain focus and motivation during tougher segments. Visualization techniques and positive self-talk can help overcome challenging points in the race.