Dive into this athlete’s performance at 2024 Glasgow 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 Rousing Anders'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 Rousing Anders'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 Rousing Anders'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 Rousing Anders'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
05:06.
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:
Anders Rousing showcased an impressive performance in the 2024 Glasgow HYROX race, securing a top 23% overall rank among 2584 athletes and a commendable 4th place in his age group (55-59). His overall time was 01:21:19, with a total running time of 00:39:17, indicating a strong runner profile as he finished 01:46 faster than the average. Despite a somewhat slower start in Running 1, Anders managed to consistently outperform the average times in subsequent running segments, demonstrating effective pacing and recovery. However, certain strength-based segments such as the Wall Balls, Sled Pull, and Sandbag Lunges highlighted areas for potential improvement. Anders' ability to maintain a faster Roxzone time suggests good transition efficiency and overall fitness, albeit with room for enhancement in specific strength exercises.
Segments to Improve:
Wall Balls: The most significant area for improvement is the Wall Balls segment, where Anders was 01:58 slower than average. Focusing on lower body strength and endurance can enhance performance. Drills such as squat presses and thrusters with increasing weights can help build the necessary strength and stamina. Additionally, practicing wall balls with a focus on form, specifically the depth of the squat and the efficiency of the ball's trajectory, can improve time significantly.
Sled Pull: With a time 01:07 slower than average, this segment indicates a need for improved posterior chain strength and endurance. Exercises like deadlifts, kettlebell swings, and farmer's walks can strengthen the back, glutes, and hamstrings. Incorporating sled pull drills with progressive resistance can also directly translate to better performance in this specific segment.
Sandbag Lunges: Anders' performance was 00:25 slower than average in this segment. To enhance this, focus should be on leg strength and balance. Techniques such as weighted lunges, step-ups, and Bulgarian split squats can provide the necessary strength foundation. Practicing lunges with the sandbag across various terrains can also improve stability and adaptability.
Sled Push: Being 00:06 slower than average suggests minor improvements are needed. Strength and explosive power in the legs will be key. Drills including weighted sled pushes, squats, and plyometric exercises like box jumps can build the required power to enhance performance in this segment.
Race Strategies:
Start Pace Adjustment: Given the slightly slower start in Running 1, adjusting the initial pace to conserve energy for strength segments while maintaining a competitive running speed could yield overall time improvements.
Segment Transition: Although Anders displayed efficient transitions (Roxzone), there's always room for improvement. Practicing rapid transitions between running and strength exercises in training can further reduce Roxzone time. This includes setting up mock stations to simulate race conditions.
Strength-Endurance Balance: Focusing training on balancing running endurance with strength will cater to Anders' runner profile while elevating his performance in strength-focused segments. Incorporating compound movements and circuit training can enhance this balance.
Mid-Race Recovery: Implementing strategies for active recovery during the race, such as controlled breathing techniques and dynamic stretching during slower segments, can help maintain performance throughout.
Overall, Anders Rousing has demonstrated considerable potential and with targeted training adjustments, he can further elevate his performance in future HYROX 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.
Percentile based on all the athletes who competed in Hyrox Men