Gaw Josh Hyrox Result

Dive into this athlete’s performance at 2022 Birmingham 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

GBR GBR Flag Men 30-34 #114024 01:26:14 120th in AG | Top 55.6% 473rd | Top 49.3%
+00:03
43:01
Run Total
+00:02
05:23
Avg. Lap
+00:26
05:01
Best Lap
-01:01
35:22
Workout Total
-00:07
04:25
Avg. Workout
+00:58
07:55
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 Gaw Josh'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 Gaw Josh'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 Gaw Josh'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 Gaw Josh'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 03:57. Check the detail of the improvement plan below.

01:12 Potential Improvement 30.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:12 43:01 to 41:49 30.4%
Sled Push 01:00 03:43 to 02:43 25.3%
Burpees Broad Jump 00:58 06:00 to 05:02 24.5%
Farmers Carry 00:25 02:28 to 02:03 10.5%
Sandbag Lunges 00:22 05:14 to 04:52 9.3%
Ski Erg 00:00 03:58 to 03:58 0.0%
Sled Pull 00:00 04:11 to 04:11 0.0%
Rowing 00:00 04:41 to 04:41 0.0%
Wall Balls 00:00 05:07 to 05:07 0.0%

Splits Time

Gaw Josh Perfect Race
Splits Total Average Total
Running 1 05:12 00:00 04:39 +00:33 00:00 +00:00
Ski Erg 03:58 05:12 04:27 -00:29 04:39 +00:33
Running 2 05:01 09:10 04:58 +00:03 09:06 +00:04
Sled Push 03:43 14:11 02:56 +00:47 14:04 +00:07
Running 3 05:18 17:54 05:25 -00:07 17:00 +00:54
Sled Pull 04:11 23:12 05:00 -00:49 22:25 +00:47
Running 4 05:22 27:23 05:24 -00:02 27:25 -00:02
Burpees Broad Jump 06:00 32:45 05:20 +00:40 32:49 -00:04
Running 5 05:35 38:45 05:34 +00:01 38:09 +00:36
Rowing 04:41 44:20 04:49 -00:08 43:43 +00:37
Running 6 05:28 49:01 05:27 +00:01 48:32 +00:29
Farmers Carry 02:28 54:29 02:12 +00:16 53:59 +00:30
Running 7 05:13 56:57 05:24 -00:11 56:11 +00:46
Sandbag Lunges 05:14 01:02:10 05:06 +00:08 01:01:35 +00:35
Running 8 05:56 01:07:24 06:03 -00:07 01:06:41 +00:43
Wall Balls 05:07 01:13:20 06:33 -01:26 01:12:44 +00:36
Roxzone 07:55 01:26:14 06:57 +00:58 01:26:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Josh Gaw performed well in the HYROX race in Birmingham, finishing with an overall rank of 473 out of 1331 athletes, placing him in the top 35% of competitors. In his age group (30-34), he ranked 120 out of 274 athletes, which is in the top 43%. His overall time was 01:26:14, with a total running time of 00:43:01, which was 01:31 slower than the average time. His best running lap was 00:05:01.

Based on the splits analysis, it can be observed that Josh had some areas of strength and areas that need improvement. In terms of strengths, he performed well in the Ski Erg, Sled Pull, Rowing, and Wall Balls segments, with times faster than the average. This indicates that he has good endurance and strength in these areas.

Segments to Improve


1. Run Total: Josh's total running time was 01:31 slower than the average. To improve this segment, he should focus on improving his overall fitness and running endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help him build speed and endurance. Additionally, strength training exercises such as squats, lunges, and plyometric exercises can enhance his running performance.

2. Roxzone: Josh's Roxzone time was 01:10 slower than the average. To improve this segment, he should work on improving his overall fitness and reducing transition time between exercises. Incorporating circuit training and HIIT workouts into his training routine can help improve his overall fitness and increase his transition speed.

3. Burpees Broad Jump: Josh took 01:00 longer than the average time in this segment. To improve his performance in burpees, he should focus on improving his strength and explosiveness. Incorporating exercises such as burpee variations, plyometric push-ups, and squat jumps can help him build the necessary strength and power for efficient burpees.

4. Running 1: Josh was 00:44 slower than the average in this segment. To improve his running performance, he should focus on improving his speed and endurance. Incorporating interval training, hill repeats, and tempo runs into his training routine can help him build his running speed and endurance.

5. Sled Push: Josh was 00:30 slower than the average in this segment. To improve his sled push performance, he should work on improving his lower body strength and power. Exercises such as squats, deadlifts, and box jumps can help him build the necessary strength and power for efficient sled pushing.

6. Farmers Carry: Josh was 00:13 slower than the average in this segment. To improve his farmers carry performance, he should focus on improving his grip strength and overall upper body strength. Incorporating exercises such as farmer's walks, pull-ups, and kettlebell swings can help him build the necessary strength for efficient farmers carries.

7. Sandbag Lunges: Josh was 00:11 slower than the average in this segment. To improve his sandbag lunge performance, he should work on improving his lower body strength and stability. Exercises such as lunges, squats, and single-leg deadlifts can help him build the necessary strength and stability for efficient sandbag lunges.

Strategies


- Develop a well-rounded training program that includes a combination of strength training, endurance training, and interval training.
- Prioritize improving running endurance and speed by incorporating interval training, tempo runs, and hill sprints into the training routine.
- Focus on reducing transition time between exercises by incorporating circuit training and HIIT workouts.
- Incorporate specific exercises to improve performance in the identified areas of weakness, such as burpee variations, plyometric push-ups, squats, deadlifts, box jumps, farmer's walks, pull-ups, kettlebell swings, lunges, and single-leg deadlifts.
- Practice pacing strategies during training to ensure consistent energy expenditure throughout the race.
- Work on mental toughness and resilience to maintain focus and push through challenging segments.
- Consider seeking guidance from a coach or trainer who specializes in HYROX races to provide personalized guidance and training plans.

Similar Athletes
Benicky Maros 2022 Hong Kong 01:25:49
Foster Cy 2022 Los Angeles 01:26:03
Peacock Andrew 2024 Dubai 01:26:44
Mistry Karan 2024 Paris 01:26:37
Methner Thomas 2024 Berlin 01:26:03
Ståhl Eak 2024 Stockholm 01:25:56
Shipton Jack 2023 London 01:26:38
Jones Raymond 2022 Manchester 01:25:46
Muijderman Jean 2024 Amsterdam 01:26:13
Hammond Sean 2022 Manchester 01:25:51

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