Dive into this athlete’s performance at 2024 Manchester 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
250 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 250 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 250 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Foster 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 Foster 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 250 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 Foster 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 Foster 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
09:30.
Check the detail of the improvement plan below.
Based on 250 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Andrew Foster's performance in the 2024 Manchester HYROX race places him in the top 66% of all athletes and in the top 73% within his age group, a commendable achievement. His overall time of 02:05:26 reflects a balanced athlete, though with a tilt towards strength rather than running, given his total running time was 02:34 slower than average. This suggests that while Andrew has a solid foundation in strength exercises, there's a significant opportunity for improvement in his running efficiency and endurance. His pacing appears to have been conservative at the start, with a noticeable dip in performance in the middle segments, before picking up pace towards the end, indicating potential issues with stamina or pacing strategy. Andrew shows promise as a hybrid athlete but needs to focus on enhancing his running capabilities and optimizing his performance in specific strength exercises where he lost time.
Segments to Improve:
Running (Total): To improve his running time, Andrew should incorporate interval training into his regimen. High-intensity intervals on flat terrain and hill repeats can enhance his speed and endurance. Additionally, incorporating tempo runs will help improve his lactate threshold, allowing him to maintain a faster pace for longer periods.
Farmers Carry: Andrew's performance in the Farmers Carry segment was significantly slower than average. To improve, he should focus on grip strength exercises such as dead hangs and wrist curls. Also, incorporating farmer's walk drills into his training, progressively increasing the distance and weight, will help build endurance and strength specific to this segment.
Burpees Broad Jump: This segment was another area of time loss. To enhance performance, Andrew should work on plyometric exercises, such as box jumps and squat jumps, to improve his explosive power. Practicing burpees separately for speed and combining them with broad jumps in training will also help improve efficiency in this challenging segment.
Running 7 & Running 4: These segments indicated a slowdown in pace. Including targeted running drills focused on maintaining pace post-strength exercises in his training can help. Practicing running at a goal pace immediately after doing strength exercises can simulate race conditions and improve transition efficiency between strength and running segments.
Race Strategies:
Pacing: Andrew should focus on starting the race at a conservative pace and aim to gradually increase his speed. Utilizing a negative split strategy, where the second half of the race is run faster than the first, could significantly enhance his overall time and stamina management.
Transition Efficiency: Reducing time in the Roxzone indicates a need for smoother transitions. Practicing quick changes between running and strength exercises in training can lessen downtime. Mental rehearsals of the transition process can also help in reducing hesitation during the actual race.
Strength Endurance: Given the time lost in strength-focused segments like the Farmers Carry, focusing on strength endurance training will be crucial. Circuit training that mimics the race's structure, combining strength exercises with short running or jogging intervals, can improve his ability to maintain strength performance throughout the race.
Recovery and Nutrition: Implementing a structured recovery and nutrition plan leading up to and on race day can have a significant impact on performance. Ensuring adequate hydration, carbohydrate intake, and post-race recovery strategies will help maintain energy levels and reduce fatigue.
By addressing these key areas, Andrew can leverage his strengths more effectively and turn his weaker segments into opportunities for significant performance gains in future races.
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