Dive into this athlete’s performance at 2024 Washington - North American Championships 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 Andersson Wade'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 Andersson Wade'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 Andersson Wade'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 Andersson Wade'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
05:46.
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:
Wade Andersson showcased a commendable performance in the 2024 Washington - North American Championships, ranking in the top 51% overall and top 53% in his age group. His performance demonstrates a balanced profile with strong initial pacing, evidenced by a faster-than-average first running lap. However, his total running time was slightly slower than average, indicating room for improvement in endurance and pacing throughout the race. Wade's strengths are clearly in the strength-based segments, such as the Sled Push and Ski Erg, where he far exceeded average times. The data suggests Wade has a hybrid profile with a slight inclination towards strength over running, but his pacing strategy might benefit from adjustments to maintain energy throughout the race.
Segments to Improve:
Burpees Broad Jump: Wade's performance in this segment was significantly below average, indicating a need for improvement in explosive power and endurance. Focused training on plyometric exercises such as box jumps, squat jumps, and interval sprinting can enhance explosive strength. Incorporating high-intensity interval training (HIIT) with exercises mimicking the burpee's broad jump motion can also improve endurance and efficiency in this segment. Practicing burpees with an emphasis on form and explosive jumps will directly improve performance.
Wall Balls: The slower-than-average time suggests a need for enhanced muscular endurance and strength in the lower body and shoulders. To improve, Wade should incorporate wall ball drills focusing on squat depth, accuracy, and throwing power. Additionally, strength training targeting the quads, glutes, and deltoids, such as squats, deadlifts, and shoulder presses, will build the necessary muscle endurance and strength. Integrating these exercises into circuit training can also help simulate race conditions.
Total Running Time: Given Wade's overall slower total running time, a focused approach on increasing aerobic capacity and running efficiency is critical. Interval training, tempo runs, and long-distance runs should be core components of his running program. Emphasis on running form, such as stride length and foot strike, coupled with strength training for the lower body, will enhance his running efficiency. Including recovery runs after strength segments in training can help adapt his body to the demands of transitioning between running and strength exercises during the race.
Race Strategies:
Pacing: Wade should aim for a more consistent pace throughout the race, avoiding starting too fast to conserve energy for later stages. Implementing a pacing strategy where he targets a specific time for each running segment, slightly above his comfortable pace, can help distribute his energy more evenly.
Transitions (Roxzone): Although Wade performed well in transitions, continuous improvement in transition times can provide a competitive edge. Practicing swift movements between exercises and running segments in training will enhance his ability to maintain momentum and reduce overall race time.
Strength and Endurance Balance: Given Wade's hybrid profile, maintaining a balance between strength and running training is essential. Incorporating days where both strength and endurance are trained back-to-back can simulate race conditions and improve his ability to perform under fatigue.
Mental Preparation: Mental resilience plays a crucial role in endurance events. Wade should incorporate mental toughness drills, visualization techniques, and practice race-day nutrition and hydration strategies to prepare for the physical and psychological demands of the race.
By focusing on these targeted improvements and strategies, Wade Andersson can elevate his performance in future HYROX races, turning identified weaknesses into strengths and achieving a more balanced and competitive profile.