Sandys Mark
Hyrox Result
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.
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 Sandys Mark'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 Sandys Mark'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 Sandys Mark'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 Sandys Mark'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
05:20.
Check the detail of the improvement plan below.
04:00
Potential Improvement
75.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Mark Sandys, in the 2024 Dublin Hyrox event, exhibited a commendable performance, finishing in the top 44% of all athletes and the top 35% in his age group (45-49). His overall time stood at 01:30:48, with a total running time of 00:45:04, which is marginally slower than the average by 2 seconds. It is noteworthy that Mark has a balanced profile, exhibiting a good mix of running and strength. His pacing during the race started out considerably faster than average in the first running segment, then gradually slowed down over subsequent segments.
Segments to Improve
The segments where Mark can focus for improvement include:
- Burpees Broad Jump: This was the segment where Mark struggled the most, with a time of 00:09:32, which is 03:45 slower than the average. Mark may benefit from incorporating plyometric exercises into his routine to enhance his power and speed for this segment. Specific exercises like box jumps, jump squats, and burpees can be very effective. Additionally, working on the form and technique of the broad jump may lead to significant time reduction.
- Run Total: While Mark's total running time was only slower than average by 2 seconds, improvement in this area could significantly enhance his overall performance. High-intensity interval training (HIIT) can help improve running speed and endurance. Fartlek runs, where periods of fast running are intermixed with periods of slower running, could also be beneficial.
- Sandbag Lunges: Mark was faster than the average by 17 seconds in this segment, but there's still room for improvement. Strength training exercises focusing on the quadriceps, glutes, and hamstrings can help improve efficiency in this segment. Exercises such as weighted lunges, squats, and deadlifts could be beneficial.
Race Strategies
For future races, Mark could benefit from the following strategies:
- Pacing: Although starting fast worked for Mark in the first running segment, he was slower than average in subsequent running segments. It would be beneficial for Mark to maintain a consistent pace throughout these segments, conserving energy for the latter half of the race.
- Transition: Mark was faster than average in the roxzone segment, which indicates efficient transitions. However, continuing to work on transitioning quickly between exercises, with minimal rest, can lead to significant time savings.
- Strength and Conditioning: Incorporating more strength and conditioning exercises into his training routine could further boost Mark's performance in strength-based segments such as the Burpees Broad Jump and Sandbag Lunges.
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