Nunn Andrew
Hyrox Result
Dive into this athlete’s performance at 2024 Frankfurt 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.
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 Nunn 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 Nunn 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 Nunn 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 Nunn 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
04:25.
Check the detail of the improvement plan below.
01:59
Potential Improvement
44.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Andrew, you took on the 2024 Frankfurt Hyrox and emerged from the battlefield with a commendable overall time of 01:23:01. Finishing in the top 46% overall and 50% in your age group shows that you've got the heart of a lion and the tenacity to keep pushing. Your total running time of 00:40:08 was impressive, coming in 01:23 faster than average. This clearly indicates that you have more of a runner's profile, so let’s harness that speed while also beefing up your strength.
Your pacing strategy had some ups and downs; you started strong with a blistering first lap, but then your subsequent laps showed signs of compromise. The first running segment was 00:28 faster than average, which is awesome, but you may have gone out a bit too hot, leading to slower performances in later segments. This is a classic case of “starting like a cheetah but finishing like a tortoise.” Remember, slow and steady wins the race—unless you're a cheetah, in which case, you probably just win. 🐆
Overall, you're clearly a strong runner, but your performance in the strength segments needs attention to balance out your skills.
Segments to Improve:
Let’s dive into the segments where you can turn things around:
- Wall Balls (00:07:44): This was your slowest segment, taking a whopping 01:29 slower than average. To improve here, focus on your squat depth and throwing technique. Integrate Wall Ball drills into your training, aiming for sets of 10-15 with a focus on explosive power. A good drill is to perform 3 sets of 15 wall balls with a lighter weight, followed by a set of 10 with your competition weight to build endurance.
- Burpees Broad Jump (00:05:44): At 42 seconds slower than average, it's clear we need to up your burpee game. Incorporate burpee intervals into your weekly training, aiming for 5 rounds of 10 burpees followed by a broad jump. Work on your explosiveness by practicing broad jumps, focusing on landing softly to protect your knees.
- Sled Push (00:03:28): You were 37 seconds slower than average here. To improve your sled push, practice pushing heavier weights in shorter distances. Start with a sled and aim for 20-30 meters, focusing on maintaining a low center of gravity and driving through your legs. Do this 3 times a week to build that explosive strength.
- Ski Erg (00:04:43): Slower by 19 seconds than average, your technique may need some tweaking. Work on your arm drive and core engagement. Try doing intervals of 30 seconds of max effort followed by 1-minute rest. This will not only build strength but also improve your endurance on the ski erg.
Race Strategies:
Now that we’ve identified the segments, let's talk strategy. During the race, you want to maintain a steady pace after your initial burst. Here are a few strategies:
- Pacing: Start strong but not at your maximum. Aim for a sustainable pace that allows you to maintain energy for later segments.
- Transitions: Your roxzone time of 00:05:39 was 49 seconds faster than average, which is excellent! Keep that momentum going by practicing quick transitions in training to minimize rest time.
- Focus on Breathing: During strength segments like wall balls and burpees, control your breathing. Inhale during the eccentric phase and exhale explosively during the concentric phase.
Conclusion:
Andrew, you have a lot to be proud of, and with some focused training on those weaker segments, you’re poised to crush your next Hyrox! Remember what David Goggins says: “You will never learn from people if you always tap dance around the truth.” So, let’s face those challenges head-on and transform them into strengths. 🏆
Keep pushing, keep grinding, and always aim for progress, not perfection. You got this! 💪
Remember, I’m the Rox-Coach, and I’m here to help you unleash your full potential! Let's turn that potential into performance! 💥
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