Stansell Andrew Hyrox Result

Overall Performance:

Andrew Stansell demonstrated a notable performance in the 2024 Dublin HYROX race. With an overall rank of 594 out of 2696 athletes, he positioned himself in the top 22% of all participants. Within his age group of 35-39, he ranked 144th, putting him in the top 26%. His total running time was 00:40:27, which was 00:36 slower than the average. However, his best running lap was impressive at 00:04:22.

Andrew's performance shines particularly in the running segments where he started off remarkably strong in Running 1, clocking 01:22 faster than the average. He also ended the race on a high note with Running 8, with a time that was 01:07 faster than average. This indicates that Andrew has a good running capacity and could potentially improve his overall ranking by focusing on his strength endurance and transitions.

His Roxzone time was also faster than average, which suggests that he could improve his overall fitness and transition time. However, his total running time was slower than average, indicating that he may need to train more on his running.

Segments to Improve:

• Running Total: Andrew's overall running time was slower than average. This indicates a need to improve his endurance and pacing. Interval training, such as Fartlek runs and tempo runs, can help improve his pace and stamina. Incorporating hill sprints and long slow runs into his training can also boost his endurance.
• Burpees Broad Jump: His time in this segment was significantly slower than average, suggesting a need for improvement in explosive power and coordination. Plyometric exercises like box jumps, tuck jumps and power skipping can enhance his power. Practicing burpees separately can also enhance his technique and speed in this segment.
• Sandbag Lunges: Andrew's performance in this segment was slower than average, indicating a need for strength training, specifically in his lower body. Exercises like weighted lunges, squats, and deadlifts can aid in strengthening his legs and improving his time in this segment.
• Sled Pull: Although Andrew was slightly faster than average, there is room for improvement. Strength training focusing on his back and arm muscles, such as rows, deadlifts, and pull-ups, can help improve his sled pull performance.

Race Strategies:

Andrew should consider implementing the following strategies during the races:

• Pacing: Andrew started off strong in the initial running segment but seemed to lose pace in the middle segments. By maintaining a steady pace throughout, he can conserve energy for the more demanding segments later in the race.
• Transitions: Improving transition time can significantly affect the overall time. Practicing quick transitions between running and strength segments, and efficient movements during strength exercises, can potentially shave off valuable seconds.
• Strength Training: As indicated by his slower times in the Burpees Broad Jump and Sandbag Lunges segments, Andrew should incorporate more strength training, particularly focusing on lower body and explosive power, into his routine.