Hawksley Andrew
Hyrox Result
Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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 Hawksley 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 Hawksley 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 Hawksley 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 Hawksley 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
10:34.
Check the detail of the improvement plan below.
09:18
Potential Improvement
88.0%
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 Hawksley showed a commendable performance in the 2024 Sports Direct HYROX London, finishing in the top 48% overall and top 46% in his age group, which is a solid achievement. Notably, Andrew excelled in strength-based exercises, particularly in the Ski Erg, Sled Pull, Rowing, Farmers Carry, and Sandbag Lunges, consistently outperforming the average times. This indicates a strong strength profile. However, his total running time was significantly slower than average, suggesting that while Andrew has developed considerable strength, there's substantial room for improvement in his running efficiency and endurance. His pacing appeared to start too fast, as evidenced by quicker initial running segments, which could have contributed to slower times in subsequent runs. The data suggests Andrew has a more strength-oriented profile, with running endurance and pacing as areas for improvement.
Segments to Improve:
- Total Running Time: Andrew's running segments were consistently slower than average, indicating a need to focus on improving cardiovascular fitness and running efficiency. Incorporating interval training, such as 400 to 800-meter repeats at a challenging pace with equal rest periods, can improve VO2 max and running economy. Long runs at a steady, moderate pace will also enhance endurance. Additionally, focusing on running technique, including foot strike and cadence, through drills like high knees, butt kicks, and strides, can improve efficiency.
- Wall Balls: To improve in Wall Balls, focusing on squat depth and explosive power is key. Practicing air squats for form, then transitioning to squat jumps can build the necessary leg strength and power. Incorporating medicine ball throws against a wall, focusing on maintaining a strong, upright posture and using the legs to generate power, will directly translate to better performance in Wall Balls.
- Sled Push: The Sled Push segment can be improved by building both lower body strength and power. Weighted squats, leg press, and explosive exercises like box jumps and sprinting will build the necessary muscular foundation. Practicing with the sled push itself, focusing on low body position and powerful leg extensions, can also significantly improve times in this segment.
- Burpees Broad Jump: Efficiency in Burpees Broad Jump can benefit from plyometric training, focusing on explosive leg power and cardiovascular endurance. Exercises like broad jumps, plyometric push-ups, and burpees will build the necessary skills. Emphasizing quick, efficient movements and minimizing ground contact time during practice will translate to better performance.
Race Strategies:
- Start Conservatively: Andrew should consider starting the race at a slightly slower pace than feels easy to conserve energy for the later stages. This approach will help manage fatigue and allow for a stronger finish.
- Transitions: Since Andrew showed strength in the Roxzone, focusing on minimizing transition times further can help shave off crucial seconds. Practicing quick transitions between running and strength exercises during training sessions will improve overall race time.
- Strength Training Integration: While continuing to build on his strength, integrating strength workouts that mimic race day conditions (e.g., high-intensity circuits with minimal rest between exercises) can help improve both strength and cardiovascular endurance simultaneously.
- Recovery Focus: Implementing active recovery sessions and ensuring adequate rest and nutrition will support training adaptations and prevent overtraining, allowing Andrew to arrive on race day in peak condition.
By focusing on these areas, Andrew has the potential to significantly improve his HYROX performance, turning identified weaknesses into strengths while continuing to leverage his strong performance in strength-based segments.
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
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