Dive into this athlete’s performance at 2023 Dublin 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 731 similar athletes.
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.
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.
This section showcases the entire Gowing Jonathan'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 Gowing Jonathan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Gowing Jonathan'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.
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 Gowing Jonathan'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 07:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:35 | 58:38 to 52:03 | 84.4% |
| Wall Balls | 01:01 | 10:05 to 09:04 | 13.0% |
| Sled Push | 00:12 | 04:02 to 03:50 | 2.6% |
| Ski Erg | 00:00 | 04:41 to 04:41 | 0.0% |
| Sled Pull | 00:00 | 05:10 to 05:10 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:33 to 06:33 | 0.0% |
| Rowing | 00:00 | 04:57 to 04:57 | 0.0% |
| Farmers Carry | 00:00 | 02:10 to 02:10 | 0.0% |
| Sandbag Lunges | 00:00 | 06:30 to 06:30 | 0.0% |
| Gowing Jonathan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:39 | 00:00 | 05:24 -01:45 | 00:00 +00:00 |
| Ski Erg | 04:41 | 03:39 | 04:47 -00:06 | 05:24 -01:45 |
| Running 2 | 07:28 | 08:20 | 06:02 +01:26 | 10:11 -01:51 |
| Sled Push | 04:02 | 15:48 | 03:42 +00:20 | 16:13 -00:25 |
| Running 3 | 07:42 | 19:50 | 06:45 +00:57 | 19:55 -00:05 |
| Sled Pull | 05:10 | 27:32 | 06:32 -01:22 | 26:40 +00:52 |
| Running 4 | 07:46 | 32:42 | 06:43 +01:03 | 33:12 -00:30 |
| Burpees Broad Jump | 06:33 | 40:28 | 07:35 -01:02 | 39:55 +00:33 |
| Running 5 | 08:07 | 47:01 | 07:03 +01:04 | 47:30 -00:29 |
| Rowing | 04:57 | 55:08 | 05:22 -00:25 | 54:33 +00:35 |
| Running 6 | 07:47 | 01:00:05 | 06:49 +00:58 | 59:55 +00:10 |
| Farmers Carry | 02:10 | 01:07:52 | 02:46 -00:36 | 01:06:44 +01:08 |
| Running 7 | 08:03 | 01:10:02 | 06:50 +01:13 | 01:09:30 +00:32 |
| Sandbag Lunges | 06:30 | 01:18:05 | 06:59 -00:29 | 01:16:20 +01:45 |
| Running 8 | 08:09 | 01:24:35 | 08:23 -00:14 | 01:23:19 +01:16 |
| Wall Balls | 10:05 | 01:32:44 | 09:13 +00:52 | 01:31:42 +01:02 |
| Roxzone | 08:25 | 01:51:07 | 10:12 -01:47 | 01:51:07 |
Based on the splits analysis, Jonathan performed above average in Running 1 and Ski Erg, but slower than average in Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Wall Balls. He performed better than average in Sled Push, Sled Pull, Burpees Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. His Roxzone time was 00:08:25, which was 01:48 faster than average.
a. Interval Training: Incorporate interval training sessions into his training routine. This can involve alternating between periods of high-intensity running and recovery periods.
b. Hill Training: Incorporate hill sprints and hill repeats into his training. This will help improve his leg strength and endurance.
c. Tempo Runs: Include tempo runs in his training, where he runs at a challenging but sustainable pace for a set distance or time.
d. Long Runs: Increase the distance of his long runs gradually to build endurance.
e. Plyometric Exercises: Incorporate plyometric exercises, such as box jumps and jump squats, to improve explosive power and running efficiency.
f. Proper Form and Technique: Focus on maintaining proper running form and technique, including posture, arm swing, and foot strike.
2. Wall Balls: Jonathan lost time in the Wall Balls segment. To improve performance, he should focus on the following:
a. Strength Training: Incorporate exercises that target the muscles used in wall balls, such as squats, lunges, and shoulder presses.
b. Technique and Efficiency: Practice the proper technique for wall balls, including the depth of the squat and the timing of the throw.
c. Endurance Training: Improve overall endurance through cardio exercises and high-intensity interval training.
d. Mental Preparation: Focus on mental preparation to maintain focus and accuracy during the wall balls segment.
By implementing these strategies and incorporating specific training techniques and exercises, Jonathan can improve his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Morales Axel | 2024 Mexico City | 01:51:24 | |
| Cota Jossal | 2024 Perth | 01:51:08 | |
| Livera Marco | 2024 Frankfurt | 01:50:46 | |
| Salvan Nicolas | 2024 Bordeaux | 01:50:53 | |
| Paul Julian | 2022 London | 01:50:57 | |
| Olvera Moreno Jose Rogelio | 2024 Mexico City | 01:51:01 | |
| Lee King Ming | 2024 Brisbane | 01:51:10 | |
| Briggs Stephen | 2023 Glasgow | 01:51:27 | |
| Lockhart Simon | 2024 Glasgow | 01:50:38 | |
| Walker Matthew | 2024 Rotterdam | 01:50:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Birmingham | 01:31:49 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
