Dive into this athlete’s performance at 2024 Manchester 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
329 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 329 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 329 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Mucklestone 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 Mucklestone 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 329 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 Mucklestone 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 Mucklestone 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
18:37.
Check the detail of the improvement plan below.
Based on 329 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Andrew Mucklestone's performance in the 2024 Manchester HYROX race places him in the top 65% of all athletes and in the top 71% within his age group (55-59), showcasing a commendable effort. A standout observation is his exceptional total running time, which was 05:29 faster than average, indicating a strong runner profile. However, there's a notable disparity between his running and strength segments, with significant time lost in Burpees Broad Jump, Wall Balls, and Sandbag Lunges. Additionally, Andrew's race pacing suggests he started out strong, maintaining a consistent pace throughout the early running segments, but his performance in strength-focused challenges indicates areas for improvement. His quick transitions, as shown by the faster Roxzone time, further underscore his fitness and agility.
Segments to Improve:
Burpees Broad Jump: This segment significantly impacted Andrew's overall time. To improve, focus should be placed on plyometric training to enhance explosive power, including exercises like box jumps, squat jumps, and lunge jumps. Practicing burpees separately to increase efficiency and endurance, then combining them with broad jumps for specificity training, will also help. Ensuring proper form, especially during the jump phase to maximize distance and minimize time, is crucial.
Wall Balls: A 06:30 slower performance indicates a need for better muscular endurance and technique. Incorporating wall ball-specific workouts, aiming for volume and consistency, can help. Additionally, workouts that build core strength and stability, like planks and Russian twists, will improve the ability to sustain effort during this segment. Practicing the squat and throw motion with focus on form and rhythm will also enhance efficiency.
Sandbag Lunges: The 04:08 slower time suggests room for improvement in lower body strength and endurance. Including weighted lunges, step-ups, and deadlifts in training can increase leg power. Sandbag-specific training, focusing on carrying and moving with uneven loads, will also be beneficial. Emphasizing form and balance during lunges, especially under fatigue, is important for efficiency and injury prevention.
Race Strategies:
Start Strong but Pace Wisely: Given Andrew's strong start, maintaining a strategic pace that conserves energy for strength segments is advisable. Implementing interval training with a mix of running and strength exercises can simulate race conditions and improve endurance management.
Strength Segment Focus: Prioritizing strength training sessions, particularly targeting weak segments, can balance Andrew's performance. Including circuit training that mimics race day sequences will improve both strength and transition times between segments.
Technique and Recovery: Emphasizing technique in both running and strength exercises will enhance efficiency. Additionally, incorporating active recovery and mobility work into training routines will aid in overall performance and reduce the risk of injury.
Transitions and Mental Preparation: Given the faster Roxzone time, continuing to focus on quick transitions is key. Mental preparation strategies, such as visualization and race day simulations, can also help Andrew manage pacing and energy distribution more effectively throughout the race.
By addressing these specific areas of improvement with targeted training and strategic race planning, Andrew Mucklestone has the potential to significantly enhance his HYROX race performance, balancing his running prowess with strength and endurance across all segments.