Ho Andy 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.

Performance Highlights

GBR GBR Flag Men 35-39 #145013 01:25:00 85th in AG | Top 33.2% 328th | Top 31.8%
+02:07
44:31
Run Total
+00:17
05:34
Avg. Lap
+00:15
04:46
Best Lap
-04:12
31:42
Workout Total
-00:32
03:57
Avg. Workout
+02:09
08:53
Roxzone

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 Ho 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 Ho 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 Ho 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 Ho 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 03:23. Check the detail of the improvement plan below.

03:02 Potential Improvement 89.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:02 44:31 to 41:29 89.7%
Sandbag Lunges 00:15 05:03 to 04:48 7.4%
Rowing 00:06 04:49 to 04:43 3.0%
Ski Erg 00:00 04:18 to 04:18 0.0%
Sled Push 00:00 02:30 to 02:30 0.0%
Sled Pull 00:00 04:12 to 04:12 0.0%
Burpees Broad Jump 00:00 04:57 to 04:57 0.0%
Farmers Carry 00:00 01:42 to 01:42 0.0%
Wall Balls 00:00 04:11 to 04:11 0.0%

Splits Time

Ho Andy Perfect Race
Splits Total Average Total
Running 1 05:01 00:00 04:35 +00:26 00:00 +00:00
Ski Erg 04:18 05:01 04:26 -00:08 04:35 +00:26
Running 2 04:46 09:19 04:55 -00:09 09:01 +00:18
Sled Push 02:30 14:05 02:51 -00:21 13:56 +00:09
Running 3 05:20 16:35 05:22 -00:02 16:47 -00:12
Sled Pull 04:12 21:55 04:53 -00:41 22:09 -00:14
Running 4 05:34 26:07 05:20 +00:14 27:02 -00:55
Burpees Broad Jump 04:57 31:41 05:16 -00:19 32:22 -00:41
Running 5 05:57 36:38 05:30 +00:27 37:38 -01:00
Rowing 04:49 42:35 04:48 +00:01 43:08 -00:33
Running 6 05:51 47:24 05:22 +00:29 47:56 -00:32
Farmers Carry 01:42 53:15 02:10 -00:28 53:18 -00:03
Running 7 06:28 54:57 05:21 +01:07 55:28 -00:31
Sandbag Lunges 05:03 01:01:25 05:03 +00:00 01:00:49 +00:36
Running 8 05:38 01:06:28 05:57 -00:19 01:05:52 +00:36
Wall Balls 04:11 01:12:06 06:27 -02:16 01:11:49 +00:17
Roxzone 08:53 01:25:00 06:44 +02:09 01:25:00
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Andy! First off, congrats on your performance at the 2024 Hong Kong Hyrox. Finishing 328th out of 2712 athletes puts you in the top 12%, and being 85th in your age group is no small feat! That's like being the cream of the crop at a dairy farm. 🥛

Your overall time of 1:25:00 shows that you’ve got a solid base, but there are some areas we can definitely polish up. Looking at your total running time of 44:31, it’s about 1:58 slower than average, which suggests you might lean more towards strength than speed. Your best running lap at 4:46 is impressive, but we need to work on your pacing. Starting a bit slower could give you more energy for those later running segments. A good rule of thumb is to treat the early laps like they’re a warm-up—because, let’s face it, nobody wins a race by going all out in the first mile and then walking the rest! 🏃‍♂️💨

Segments to Improve:

Now, let’s dive into the segments that need some love:

  • Roxzone (00:08:53): This is where you really lost some time. A 2:12 slower than average indicates you were taking a bit of a breather. To tighten this up, focus on improving your overall fitness and transition time. Try doing some high-intensity interval training (HIIT) to build your cardio and strength simultaneously. Exercises like kettlebell swings, burpees, and mountain climbers can help.
  • Running Total (00:44:31): Since this is slightly slower than average, aim to build your running endurance. Incorporate long runs into your routine, and mix in tempo runs to get comfortable at a faster pace. Consider doing Fartlek training—sounds like a Swedish dessert, but it’s actually just varying your speed during a run. It’ll keep things interesting and boost your speed.
  • Sandbag Lunges (00:05:03): This segment was right at the average mark, but we can do better! Focus on form first. Ensure you’re keeping your torso upright and pushing through the heel. Add in some weighted lunges and Bulgarian split squats to build strength and stability.
  • Burpees Broad Jump (00:04:57): A little too leisurely here! Practice doing burpees with a focus on explosive movement right into the jump. Try sets of 10-15 burpees followed by broad jumps to build that power. You can also work on getting your heart rate up before this segment to maximize your performance.
Race Strategies:

For your next race, here are some strategies to help you crush it:

  • Pacing: Start a touch slower than your ideal pace. This will allow you to conserve energy for those later running laps where you’ll need it most. Think of it like a marathon where you don’t want to be the tortoise or the hare—just a smooth, steady tortoise that can also sprint when needed!
  • Transitions: Work on your transitions—practicing going straight from one exercise to the next without pausing too long. Consider setting up mock races with some friends to simulate that race-day pressure.
  • Nutrition: Keep your fuel game strong! Make sure you’re properly hydrating and fueling before the race. A good pre-race meal could be the difference between feeling like a superhero or a potato. 🥔
  • Mindset: Keep your head in the game. When the going gets tough, remember why you’re doing this. Visualize crossing that finish line strong!
Conclusion:

Andy, you’ve got some serious potential, and with a few tweaks, you’ll be breaking records in no time. Remember, “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” So get out there, train hard, and show them what you’re made of! And don’t forget, if it feels hard, it’s probably working. 💪

Keep pushing, keep grinding, and let’s go smash that next race together. I’m here cheering you on—The Rox-Coach! 💥🏆

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
Similar Athletes
pacher thomas 2023 Rimini 01:25:01
Benatti Andrea 2023 Milan 01:25:02
Labor Patrick 2023 München 01:24:30
Cronin Duncan 2024 Glasgow 01:24:44
Pizzichini Valerio 2024 Milan 01:25:12
Perez Lugo Cesar 2024 Mexico City 01:24:40
Tocco Raphael 2024 Paris 01:25:11
Krumm Maxime 2024 Bordeaux 01:24:42
skipworth john 2021 Los Angeles 01:24:51
Ginesi Paul 2024 Frankfurt 01:25:22

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Incheon 01:27:08
2024 Taipei 01:27:28
2023 Hong Kong 01:41:10

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