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 Mcphillips 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 Mcphillips 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 Mcphillips 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 Mcphillips 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
04:35.
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 Mcphillips competed well in the 2024 Dublin Hyrox, finishing in the top 29% in his age group and overall in the top 28% of all athletes. His overall time was 01:22:08, with a total running time of 00:42:12, slightly slower than the average time by 00:57. Pacing seems to be an area of strength for Andrew, as he started the race strong, with his first running segment being 01:30 faster than the average. His performance in strength exercises such as the Ski Erg, Sled Push, and Sled Pull were also above average, indicating a well-rounded fitness profile. However, Andrew lost some time in later running segments and strength exercises like Wall Balls, Burpees Broad Jump and Farmers Carry, which suggests a need for improvement in these areas.
Segments to Improve:
Running Segments: Andrew started strong in his first running segment but slowed down in subsequent ones. This suggests that he may benefit from endurance training to maintain a consistent pace throughout the race. High-intensity interval training (HIIT) can be effective for this, alternating between short, intense bursts of running and slower recovery periods. Long, steady-state runs at a comfortable pace can also help improve endurance.
Wall Balls: Andrew's Wall Ball performance was slower than average. To improve in this area, he could incorporate exercises that target the quads, glutes, and shoulders into his training routine. Squats, lunges, and shoulder presses would be beneficial. Practicing the wall ball exercise itself can also help improve technique and form, leading to better performance.
Burpees Broad Jump: Andrew's performance in this segment was slower than average. To improve, he could focus on plyometric exercises to develop explosive power and strength. Box jumps, plyo pushups, and skater jumps are a few exercises that can help improve performance in this area.
Farmers Carry: Andrew's time was slower in this segment. To improve, he could incorporate grip strength training into his routine. Exercises like deadlifts, pull-ups, and wrist curls can be beneficial. Additionally, practicing the farmer's carry with gradually increasing weights can help him get accustomed to the exercise.
Race Strategies:
Pacing: Given Andrew's strong start and slower finish in the running segments, he might benefit from a more consistent pacing strategy. Starting at a comfortable pace and gradually increasing it can help conserve energy for later stages of the race.
Strength Training: As Andrew's performance in some strength segments was slower than average, focusing on strength training specific to these exercises can lead to significant improvements. This includes targeted exercises for each segment as well as practicing the specific movements involved in the race.
Transition Time: Andrew's roxzone time was faster than average, but there is always room for improvement. Minimizing rest time and optimizing transitions between exercises can shave off valuable seconds from his overall time. This can be practiced during training sessions.