Dive into this athlete’s performance at 2024 New York 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
USA Men #84015 01:27:36
19th in
AG
| Top 2.1%
411th | Top 46.0%
-00:15
43:19
Run Total
-00:01
05:25
Avg. Lap
+00:26
05:05
Best Lap
-01:45
35:16
Workout Total
-00:13
04:24
Avg. Workout
+02:04
09:06
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 Sun 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 Sun 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 Sun 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 Sun 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
03:13.
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:
Andy Sun's performance in the 2024 New York Hyrox race places him in a commendable position, finishing in the top 27% overall and the top 20% within his age group. His total running time being 35 seconds faster than average suggests a strong runner profile, indicating a significant strength in endurance and speed over distance. However, the analysis reveals that there are segments, particularly the roxzone, wall balls, and farmers carry, where Andy's performance lagged, suggesting areas for focused improvement. The pacing analysis indicates that Andy started the race exceptionally strong but tended to slow down in the latter segments, which may suggest an initial overexertion or a need for better-paced energy distribution throughout the race.
Segments to Improve:
Roxzone: Andy's time in the roxzone was significantly slower than average, indicating longer transition times or unnecessary rests. To improve, Andy should focus on enhancing his overall fitness with high-intensity interval training (HIIT) to boost endurance and recovery capabilities. Specific drills like circuit training that mimics the race's structure (switching rapidly between running, strength exercises, and machine work) could enhance transition efficiency. Additionally, practicing quick transitions in training sessions, where Andy simulates moving from one exercise to the next with minimal rest, can help reduce roxzone time.
Wall Balls: To improve his wall balls performance, Andy could benefit from targeted strength training focusing on the quadriceps, glutes, and shoulders. Squats, thrusters, and shoulder presses will build the required muscle groups. Incorporating plyometric exercises like box jumps and medicine ball throws can also enhance explosive power, which is crucial for wall balls. Form correction, focusing on maintaining a strong posture and using the legs to drive the ball upwards, can also lead to efficiency gains.
Farmer's Carry: Andy's slower time in this segment suggests grip strength and core stability could be areas for improvement. Specific exercises like dead hangs, farmer's walks with progressively heavier weights, and grip strength trainers can improve his performance. Additionally, incorporating core stability workouts like planks, deadlifts, and suitcase carries will help maintain posture and efficiency during the carry.
Rowing: To improve rowing times, Andy should focus on technique refinement and cardiovascular endurance. Drills emphasizing the catch, drive, and recovery phases of the rowing stroke can enhance efficiency. Interval training on the rower, alternating between high-intensity sprints and recovery periods, will improve cardiovascular capacity and muscular endurance relevant to rowing performance.
Race Strategies:
Energy Distribution: Andy should work on pacing strategies to ensure energy is conserved for consistent performance throughout the race. Dividing the race into segments and setting target times based on his training performances can help manage exertion levels more effectively.
Transition Practice: Incorporating transition drills into training sessions, where Andy quickly moves from one exercise modality to the next, can reduce roxzone time. Practicing under fatigue conditions will simulate race-day scenarios, improving efficiency.
Mental Preparation: Mental resilience training, including visualization techniques and stress management strategies, can prepare Andy for the demands of competition and aid in maintaining focus and pacing throughout the race.
Nutrition and Hydration: A tailored nutrition and hydration plan for both pre-race and during the event will ensure Andy maintains optimal energy levels and hydration, crucial for endurance and performance.
By focusing on these identified areas of improvement and implementing the suggested training strategies and race tactics, Andy Sun can significantly enhance his performance in future Hyrox races.