Laws Andy
Hyrox Result
Dive into this athlete’s performance at 2024 Birmingham 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 Laws Andy'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 Laws Andy'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 Laws Andy'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 Laws Andy'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
04:05.
Check the detail of the improvement plan below.
01:33
Potential Improvement
38.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Andy Laws, who competes in the 55-59 age group, placed in the top 45% of all athletes and the top 40% within his age group in the 2024 Birmingham HYROX race. His overall time of 01:32:34 is commendable for his age group.
Andy's performance was notably strong in the running segments, with his total running time being 01:52 faster than average. This suggests that Andy has a runner's profile. His quickest running lap was recorded at 00:04:58.
Although Andy started slower than average in Running 1, he managed to consistently outpace the average time in the subsequent running segments. This indicates a strong pacing strategy that allowed Andy to conserve energy for the later stages of the race.
Segments to Improve
- Wall Balls: Andy's performance was significantly below average, finishing 01:04 slower than the average. To improve this, Andy could incorporate more wall ball drills into his training regimen, such as the "Wall Ball 2-for-1s" exercise. This involves performing a standard wall ball shot, but adding an extra squat when catching the ball. This will help to build both strength and endurance.
- Burpees Broad Jump: This segment was completed 01:19 slower than the average. To enhance his performance in this area, Andy should focus on plyometric exercises and burpee variations. A good start could be to integrate "Burpee Broad Jump Complexes" into his training routine. This would involve a sequence of broad jumps immediately followed by burpees, aiming to increase the distance of the jumps over time.
- Roxzone: This segment was 00:17 slower than average, suggesting a need to improve transition time and overall fitness. Incorporating high intensity interval training (HIIT) could help to increase cardiovascular endurance and speed up recovery time between exercises. Additionally, practicing transitions between exercises could help to cut down on wasted time during this segment.
- Sandbag Lunges and Rowing: These segments were slower than average by 00:29 and 00:23 respectively. For sandbag lunges, Andy could incorporate more strength training focused on the lower body, such as weighted lunges and squats. For the rowing segment, practising rowing intervals on a rowing machine could help to increase speed and endurance in this area.
Race Strategies
While Andy's pacing strategy for the running segments appears to work well for him, implementing a similar approach for the strength exercises could yield improvements. Starting at a controlled, sustainable pace and gradually increasing intensity can help to conserve energy for the latter part of the race.
Furthermore, focusing on form and technique during the strength exercises can help to increase efficiency and speed. It might be beneficial to work with a trainer to identify any form issues that could be slowing him down.
Lastly, practicing transitions between exercises can help to cut down on time spent in the roxzone. Every second counts in a race like this, so minimizing downtime between exercises could lead to a significant improvement in overall time.
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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