Dive into this athlete’s performance at 2024 Dublin 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 Balmforth 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 Balmforth 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 Balmforth 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 Balmforth 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
04:41.
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 Balmforth's performance at the 2024 Dublin HYROX event positioned him within the top 90% of all athletes, and the top 93% of his age group. His overall time was 01:29:13, with a total running time of 00:44:26, which is on par with the average. His best running lap was completed in 00:04:42.
His performance shows a hybrid profile, with neither running nor strength exercises significantly outperforming the other. His pacing appears to be consistent, although running segments 2 through 7 were slower than average, suggesting a possible need for improvement in endurance and pacing strategy.
Segments to Improve:
Wall Balls: This segment was significantly slower than average by 00:02:29. To improve this, Andrew could incorporate more functional strength training into his routine, focusing on the legs and core. Exercises like squats, lunges, and medicine ball throws can help.
Burpees Broad Jump: His performance was slower than average by 00:01:39. High-intensity interval training (HIIT) workouts that include burpees can help boost power and speed. Plyometric exercises, like box jumps, can also improve broad jump performance.
Running Total: Andrew's total running time was slower than average by 00:01:29. To improve his running speed and endurance, he could include interval training and long-distance runs in his training. Hill sprints and tempo runs can also help improve running efficiency.
Sled Push: He was slower in this segment by 00:00:44. Increasing leg strength via squats, lunges, and deadlifts can enhance performance in this area. Practicing with the sled can also help improve technique.
Sandbag Lunges: This segment was slower than average by 00:00:26. Strength training focused on the lower body, especially lunges and squats with added weight, can help improve this score.
Sled Pull: Andrew was slower by 00:00:21 in this segment. Improvements could be made by working on his pulling strength through exercises like rows and deadlifts. Practicing the technique with a sled will also be beneficial.
Race Strategies:
Andrew should consider implementing the following strategies to enhance his performance during the race:
Pacing Strategy: Based on his running splits, it might be beneficial for Andrew to conserve energy in the early stages of the race to maintain a consistent pace throughout. This could prevent fatigue in later stages.
Transition Times: The Roxzone time, which indicates time between exercise zones, was faster than average. This suggests good fitness and transition speed. However, there's room to improve by practicing transitions during training.
Focus on Strength Training: Since several strength-based exercises were identified as needing improvement, incorporating more strength training into his routine could significantly enhance overall performance.