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.
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 Aspinwall Gaz'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 Aspinwall Gaz'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 Aspinwall Gaz'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 Aspinwall Gaz'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 08:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 08:30 | 50:29 to 41:59 | 99.6% |
| Wall Balls | 00:02 | 06:10 to 06:08 | 0.4% |
| Ski Erg | 00:00 | 03:43 to 03:43 | 0.0% |
| Sled Push | 00:00 | 02:08 to 02:08 | 0.0% |
| Sled Pull | 00:00 | 03:02 to 03:02 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:20 to 04:20 | 0.0% |
| Rowing | 00:00 | 04:04 to 04:04 | 0.0% |
| Farmers Carry | 00:00 | 01:56 to 01:56 | 0.0% |
| Sandbag Lunges | 00:00 | 04:23 to 04:23 | 0.0% |
| Aspinwall Gaz | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:23 | 00:00 | 04:39 +00:44 | 00:00 +00:00 |
| Ski Erg | 03:43 | 05:23 | 04:27 -00:44 | 04:39 +00:44 |
| Running 2 | 05:40 | 09:06 | 04:59 +00:41 | 09:06 +00:00 |
| Sled Push | 02:08 | 14:46 | 02:56 -00:48 | 14:05 +00:41 |
| Running 3 | 06:24 | 16:54 | 05:26 +00:58 | 17:01 -00:07 |
| Sled Pull | 03:02 | 23:18 | 05:00 -01:58 | 22:27 +00:51 |
| Running 4 | 06:20 | 26:20 | 05:26 +00:54 | 27:27 -01:07 |
| Burpees Broad Jump | 04:20 | 32:40 | 05:22 -01:02 | 32:53 -00:13 |
| Running 5 | 06:37 | 37:00 | 05:35 +01:02 | 38:15 -01:15 |
| Rowing | 04:04 | 43:37 | 04:50 -00:46 | 43:50 -00:13 |
| Running 6 | 06:38 | 47:41 | 05:28 +01:10 | 48:40 -00:59 |
| Farmers Carry | 01:56 | 54:19 | 02:12 -00:16 | 54:08 +00:11 |
| Running 7 | 06:33 | 56:15 | 05:26 +01:07 | 56:20 -00:05 |
| Sandbag Lunges | 04:23 | 01:02:48 | 05:08 -00:45 | 01:01:46 +01:02 |
| Running 8 | 06:57 | 01:07:11 | 06:03 +00:54 | 01:06:54 +00:17 |
| Wall Balls | 06:10 | 01:14:08 | 06:34 -00:24 | 01:12:57 +01:11 |
| Roxzone | 06:17 | 01:26:27 | 06:56 -00:39 | 01:26:27 |
Based on the splits analysis, Gaz's best running lap was 00:05:23, and he had the most time lost in the Running 6, Running 7, and Running 5 segments. It is important to note that his running performance was slower than the average in all running segments.
Training Strategy:
- High-intensity interval training (HIIT): Gaz should include HIIT sessions, such as sprint intervals, in his training. For example, he can perform 30-second sprints followed by 30 seconds of recovery for a total of 10-12 repetitions.
- Long-distance runs: Gaz should aim to increase his weekly mileage gradually. Adding one long-distance run per week, gradually increasing the distance, will help improve his endurance.
2. Running 7 (00:06:33) - Gaz lost 01:07 compared to the average in this segment. To enhance his performance in this segment, Gaz should focus on improving his running speed and maintaining a steady pace throughout the race.
Training Strategy:
- Fartlek training: Gaz can incorporate fartlek training, which involves alternating between periods of fast running and slower recovery periods, into his training routine. For example, he can run at a fast pace for 2 minutes followed by 1 minute of recovery jogging. Repeat this cycle for a total of 5-6 sets.
- Tempo runs: Gaz should include tempo runs in his training, which involve running at a comfortably hard pace for an extended period. For example, he can aim to maintain a challenging pace for 20-30 minutes during his training runs.
3. Running 5 (00:06:37) - Gaz lost 01:01 compared to the average in this segment. To improve his performance in this segment, Gaz should work on his running endurance and speed.
Training Strategy:
- Hill training: Gaz should incorporate hill training into his routine to improve his running strength and speed. He can find a hill with a moderate incline and perform repeats, running up at a challenging pace and recovering on the way down. Gradually increase the number of hill repeats over time.
- Interval training: Gaz should include interval training sessions that focus on shorter, faster runs. For example, he can perform 400-meter repeats at a fast pace with a short recovery jog in between. Aim for 6-8 repeats.
Overall, Gaz Aspinwall has shown potential in the HYROX race in Birmingham. To improve his performance, he should focus on improving his running speed, endurance, and pacing. Incorporating specific training strategies, such as interval training, hill training, and fartlek training, will help him enhance his running performance. Additionally, working on overall fitness and reducing transition times will contribute to improved race performance. Mental preparation techniques should also be implemented to maintain a strong mindset throughout the race.
| Similar Athletes | |||
|---|---|---|---|
| Buckle Lee | 2023 London | 01:26:22 | |
| Kershaw Daniel | 2024 Manchester | 01:26:00 | |
| Roijen Lars | 2024 Maastricht | 01:26:10 | |
| Hill Nik | 2022 London | 01:26:31 | |
| Chang Joseph | 2024 Dallas | 01:26:34 | |
| Walter Daniel | 2024 Frankfurt | 01:26:00 | |
| Court Kali | 2024 Bordeaux | 01:26:38 | |
| Hawkins Richard | 2022 Birmingham | 01:26:44 | |
| Schnabel Marc | 2022 Hamburg | 01:26:02 | |
| Greenhalgh Paul | 2024 Madrid | 01:26:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Birmingham | 01:18:02 | |
| 2024 Sports Direct HYROX London | 01:16:04 | |
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