Cho Andrew
Hyrox Result
Dive into this athlete’s performance at 2024 Hong Kong 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 Cho 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 Cho 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 Cho 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 Cho 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
02:32.
Check the detail of the improvement plan below.
00:45
Potential Improvement
29.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Hey Andrew! First off, big shoutout for crushing the 2024 Hong Kong Hyrox event, finishing 182nd overall and 27th in your age group! That's in the top 6% of 2712 athletes and top 16% in your category—seriously impressive! 🏆
Now, let's break it down. Your overall time of 01:18:24 is solid, and your total running time of 00:37:57 shows that you're more of a runner by nature. You’re about 1:44 faster than average on the running front, which is fantastic! But, I noticed a bit of a pacing hiccup in your race. You kicked off with your Running 1 segment at 00:04:32—16 seconds slower than average. By the time you hit Running 3, you really picked up the pace, but we need to smooth out that start. Think of it like a car; if you rev too high too soon, you might burn out before the finish line! 🚗💨
Segments to Improve
Let’s dive into the segments where you can really elevate your game:
- Roxzone (00:07:36) - This was one of your slower segments. You spent a bit too much time transitioning between exercises and resting. To cut this down, let’s focus on enhancing your overall fitness and transition speed.
Training Strategy:
- Drills: Incorporate circuit training that mimics the Hyrox format. Set a timer for 60 seconds at each station (like ski erg, sled push, etc.), with minimal rest to simulate race conditions.
- Transitional Work: Work on quick transitions between exercises. Use a stopwatch and challenge yourself to beat your personal best on the transition time specifically. Practice moving efficiently from one exercise to the next—less time chatting, more time grinding! 😅
- Sandbag Lunges (00:04:59) - This was a noticeably slower segment. Building strength and stability in your lower body will pay off here.
Training Strategy:
- Exercises: Add weighted lunges and step-ups into your routine. Aim for higher reps and focus on maintaining proper form. Consider doing these with a sandbag to get in the Hyrox mindset!
- Form Correction: Ensure your front knee doesn’t extend past your toes during lunges to prevent injury and maximize power output.
- Sled Push (00:03:00) and Sled Pull (00:04:30) - Both of these segments could use some work. You want to push your limits without pushing your back out!
Training Strategy:
- Power Training: Incorporate heavy sled pushes and pulls into your weekly routine. Focus on explosive power; start with lighter weights and progressively increase as you build strength.
- Technique: Maintain a low and powerful stance when pushing or pulling the sled. This will engage your glutes and quads effectively. Remember, it’s about using your legs, not just your back!
- Farmers Carry (00:02:10) - You had a bit of slippage here as well. Grip strength and core stability are key!
Training Strategy:
- Exercises: Add Farmer’s Carries to your training. Use different weights and distances to build grip strength. Challenge yourself by walking longer distances with heavier weights.
- Core Work: Strengthen your core with planks and rotational exercises to support your grip during the carry.
Race Strategies
Now, let’s talk about how to maximize your performance on race day:
- Start Steady: In the next race, aim to start with a more controlled pace. It's a marathon, not a sprint! The goal is to feel strong in the later running segments.
- Visualize Transitions: Before the race, visualize how you’ll transition between exercises. Mental rehearsal can improve your physical execution—just like practicing for a big exam, but less stress and more sweat! 📚💦
- Stay Hydrated: Make sure to hydrate adequately before and during the race. The last thing you want is to feel like a dried-up sponge when you hit the wall balls!
Conclusion
In summary, Andrew, you've got a solid foundation to build on! Focus on those key segments—particularly the Roxzone and sandbag lunges—and you’ll see improvements in no time. Remember, every time you push through those tough workouts, you're one step closer to dominating your next Hyrox race! 💪
As they say, "Success isn't always about greatness. It's about consistency. Consistent hard work gains success!" Keep it up, and let’s turn those weaknesses into strengths! You've got this, champ! The Rox-Coach is here with you every step of the way! 💥
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator