Dive into this athlete’s performance at 2024 Brisbane 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.
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 Hay 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 Hay 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 Hay 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 Hay 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
04:37.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Andrew Hay delivered a commendable performance in the 2024 Brisbane Hyrox event, ranking 384th overall and 7th in his age group (55-59). Notably, his total running time was 1:49 faster than the average, suggesting a strong running profile compared to his peers. Andrew started the race with impressive speed, particularly in the first running segment, but his pacing slightly declined in subsequent laps, indicating a need for improved endurance. Despite a strong start, his performance suggests a hybrid profile, with a need to focus on enhancing strength-based exercises to complement his running capabilities.
Segments to Improve:
Burpees Broad Jump: Andrew was 1:11 slower than average. To improve, focus on plyometric exercises such as box jumps, squat jumps, and burpee variations to enhance explosive power. Practice burpees with an emphasis on maintaining form and speed to reduce fatigue.
Sandbag Lunges: Being 0:53 slower, Andrew should incorporate weighted lunges, Bulgarian split squats, and core stability exercises into his routine. These will improve balance and strength, crucial for efficient lunges during the race.
Sled Pull: With a time 0:46 slower, improving upper body strength and grip is essential. Include exercises like sled drags, seated rows, and deadlifts to build the necessary pulling strength.
Wall Balls: To close the 0:26 gap, Andrew should work on his squat technique and shoulder endurance. High-rep squats, overhead presses, and wall ball shots in training will help in achieving a more efficient pace.
Farmers Carry: Andrew can reduce the 0:09 deficit by enhancing grip strength and core stability. Farmers walks with varying weights and distances, along with planks, will aid in better performance.
Race Strategies:
Pacing: Start with a controlled pace to conserve energy for later stages. Implement interval training to balance speed with endurance throughout the race.
Transition Efficiency: Focus on reducing roxzone time by practicing quick transitions between exercises in training sessions.
Compromised Running: Simulate race conditions by alternating between strength exercises and running in workouts to adapt to fatigue and maintain form.
Strength and Conditioning: Implement a balanced regimen that emphasizes both cardiovascular endurance and muscle strength to support the hybrid profile.