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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 9 to 60.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox 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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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 249 to 320.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 116 to 326.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of Ford Andrew's 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 Ford Andrew 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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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -31 to 61.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox 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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Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4524 to 4655.
End of interactive chart.
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 Ford Andrew’s 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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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 866.
End of interactive chart.
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 Ford 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
03:52.
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:
Andrew Ford demonstrated a strong performance in the 2024 Copenhagen HYROX, finishing in the top 21% of all athletes and the top 28% in his age group. His overall time of 01:15:25 with a total running time of 00:37:00, which was 01:30 faster than the average, indicates a runner profile with significant endurance and speed. However, there's a clear indication that while Andrew excels in running, there is room for improvement in strength-focused segments and transitions between exercises, as highlighted by the Roxzone time being 00:52 slower than average. This suggests that Andrew started the race slightly slower but managed to gain momentum, performing exceptionally well in the middle to later running segments.
Segments to Improve:
Sandbag Lunges: Andrew's performance was 00:25 slower than average in this segment. To improve, focus on lower body strength and endurance. Incorporate Bulgarian split squats, weighted step-ups, and lunges with heavier weights into training routines. Emphasize on improving grip strength through dead hangs and farmer's walks to manage the sandbag more efficiently.
Sled Push: Being 00:25 slower than average indicates a need for explosive lower body power. Incorporate plyometric exercises such as box jumps and squat jumps. Practice sled pushes with varying weights, focusing on short, high-intensity bursts to improve explosive power and technique.
Roxzone: A slower transition time suggests a need for improved overall fitness and efficiency in switching between exercises. Implement circuit training that mimics race day transitions, focusing on reducing rest times and improving exercise setup speed.
Burpees Broad Jump: A 00:07 slower performance suggests room for improvement in both endurance and explosive power. Target plyometric exercises, including broad jumps and burpees separately, before combining them to mimic the race scenario. Focus on form and efficiency to reduce time spent on each rep.
Rowing & Farmers Carry: Slower times here suggest the need for upper body strength and endurance improvements. For rowing, focus on interval training on the rower to improve stroke power and efficiency. For the Farmer's Carry, strengthen grip and core stability through exercises like deadlifts, suitcase carries, and wrist curls.
Race Strategies:
Start Strong: Given Andrew's tendency to start slower, a more aggressive start can help capitalize on his running strength and set a competitive pace early on.
Focus on Transitions: Reduce Roxzone time by practicing quick transitions between exercises during training. Create a race-day simulation that includes setting up for the next exercise to improve efficiency.
Strength Endurance Balance: Since Andrew has a runner profile, balancing running with strength training will be crucial. Incorporate at least two strength-focused training sessions per week, targeting the specific areas of improvement identified.
Pacing Strategy: Analyze splits to understand where energy can be conserved or expended more efficiently. Use this analysis to create a pacing strategy that allows for consistent performance across all segments, avoiding burnout in strength-focused exercises.
Mental Toughness: Mental resilience training, including visualization techniques and stress management strategies, can help Andrew maintain focus and performance under race-day pressures, particularly in weaker segments.
By addressing these key areas of improvement and implementing focused training strategies, Andrew Ford can significantly enhance his race performance in future HYROX events, potentially achieving higher rankings both overall and 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.
Chart
Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 9 to 64.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men