Dive into this athlete’s performance at 2024 Rotterdam 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 Anderson James'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 Anderson James'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 Anderson James'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 Anderson James'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
05:37.
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:
James Anderson demonstrated a balanced profile with notable strengths in both strength-based and endurance segments during the 2024 Rotterdam HYROX race. Ranking in the top 53% of all athletes and top 54% of his age group, James showed a commendable overall performance. His total running time was slightly slower than average, suggesting a stronger inclination towards strength exercises over pure running endurance. Notably, James excelled in the Sled Push and Sled Pull segments, indicating significant power and strength capabilities. However, his performance in the initial running segment and the Roxzone time suggests room for improvement in pacing strategies and transition efficiency. James appears to start off slower in running, which could indicate a cautious approach or a need to build up initial running speed.
Segments to Improve:
Run Total & Roxzone: James's total running time and Roxzone duration highlight areas for improvement in endurance and transition efficiency. To enhance his running performance, interval training focusing on varying speeds and inclines can be beneficial. Incorporating tempo runs and fartlek training can improve his pacing and overall running efficiency. For quicker transitions, practicing specific drills that mimic moving from one exercise to another swiftly can reduce Roxzone time. Circuit training that combines strength exercises with short, intense running intervals can also be advantageous.
Sandbag Lunges: The slower performance in Sandbag Lunges suggests a need for focused strength training in the lower body. Incorporating exercises such as weighted lunges, squats, and deadlifts can build the required muscular endurance and strength. Plyometric exercises like jump squats and box jumps can also enhance explosiveness, which is beneficial for this segment.
Burpees Broad Jump: To improve in this area, James should focus on exercises that increase his explosive power and endurance. Burpees combined with broad jumps in training, plyometric drills, and HIIT sessions can enhance his performance. Practicing burpees with an emphasis on form and efficiency can also reduce fatigue, allowing for better execution during the race.
Rowing: A slower-than-average performance in rowing indicates potential for improvement in technique and endurance. Rowing drills focusing on power strokes and interval training on the rowing machine can enhance both strength and cardiovascular endurance. Technique workshops or sessions with a rowing coach can further refine his form for better efficiency and speed.
Race Strategies:
Start Strong: Implementing a more aggressive start in the running segments can help James capitalize on his strength capabilities while keeping up a competitive pace. Warming up with dynamic stretches and a short jog can prepare his body for an intense start.
Pacing: Developing a race-pace strategy based on his training performances can help James manage his energy more efficiently throughout the race. He should aim to maintain a steady pace in the middle segments and reserve energy for a strong finish.
Transitions: Focusing on reducing Roxzone time through practice and strategic planning can significantly improve his overall time. This includes organizing his gear for quick access, rehearsing transitions, and mentally preparing for the next segment during the final meters of the preceding one.
Strength and Endurance Balance: Given James's balanced profile, maintaining a training regimen that equally focuses on building endurance and strength will be crucial. Tailoring his workouts to address specific weaknesses while continuing to leverage his strengths will provide a holistic improvement in his performance.
By concentrating on these targeted areas of improvement and implementing strategic race-day tactics, James Anderson can look forward to enhancing his performance in future HYROX races, potentially achieving higher rankings and personal bests.