Season 23/24 2024 Glasgow (2853) HYROX (2585) Men (1770) Gaitens Shaun

Gaitens Shaun Hyrox Result

Dive into this athlete’s performance at 2024 Glasgow 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 #142048 01:30:44 273rd in AG | Top 68.6% 1095th | Top 61.9%
-03:08
41:42
Run Total
-00:22
05:13
Avg. Lap
-00:03
04:43
Best Lap
+03:46
42:13
Workout Total
+00:28
05:16
Avg. Workout
-00:37
06:54
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 Gaitens Shaun'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 Gaitens Shaun'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 Gaitens Shaun'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 Gaitens Shaun'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 05:16. Check the detail of the improvement plan below.

01:55 Potential Improvement 36.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:55 08:34 to 06:39 36.4%
Sled Pull 01:06 06:08 to 05:02 20.9%
Sled Push 01:04 04:01 to 02:57 20.3%
Rowing 00:31 05:23 to 04:52 9.8%
Burpees Broad Jump 00:24 05:56 to 05:32 7.6%
Sandbag Lunges 00:11 05:26 to 05:15 3.5%
Farmers Carry 00:05 02:17 to 02:12 1.6%
Ski Erg 00:00 04:28 to 04:28 0.0%
Run Total 00:00 41:42 to 41:42 0.0%

Splits Time

Gaitens Shaun Perfect Race
Splits Total Average Total
Running 1 04:43 00:00 04:46 -00:03 00:00 +00:00
Ski Erg 04:28 04:43 04:31 -00:03 04:46 -00:03
Running 2 04:51 09:11 05:11 -00:20 09:17 -00:06
Sled Push 04:01 14:02 03:04 +00:57 14:28 -00:26
Running 3 05:43 18:03 05:39 +00:04 17:32 +00:31
Sled Pull 06:08 23:46 05:16 +00:52 23:11 +00:35
Running 4 05:08 29:54 05:38 -00:30 28:27 +01:27
Burpees Broad Jump 05:56 35:02 05:49 +00:07 34:05 +00:57
Running 5 05:20 40:58 05:50 -00:30 39:54 +01:04
Rowing 05:23 46:18 04:56 +00:27 45:44 +00:34
Running 6 05:19 51:41 05:41 -00:22 50:40 +01:01
Farmers Carry 02:17 57:00 02:18 -00:01 56:21 +00:39
Running 7 05:04 59:17 05:39 -00:35 58:39 +00:38
Sandbag Lunges 05:26 01:04:21 05:30 -00:04 01:04:18 +00:03
Running 8 05:38 01:09:47 06:22 -00:44 01:09:48 -00:01
Wall Balls 08:34 01:15:25 07:03 +01:31 01:16:10 -00:45
Roxzone 06:54 01:30:44 07:31 -00:37 01:30:44
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Shaun Gaitens showed commendable effort in the 2024 Glasgow HYROX race, positioning him in the top 69% of all athletes and top 75% within his age group. His overall time was 01:30:44, with a standout total running time of 00:40:27 faster than average, indicating a strong runner profile. However, the splits analysis reveals a mixed performance across strength-focused exercises, with significant time losses in Wall Balls, Sled Pull, and Sled Push compared to peers. Shaun exhibited a robust running capability throughout the event, maintaining a consistent pace and performing exceptionally well in the running segments, particularly in the latter stages of the race. This suggests that while his running stamina and speed are strengths, there is room for improvement in his strength training and exercise transitions, as indicated by slower than average times in several key strength-focused segments.

Segments to Improve:

  • Wall Balls: Shaun's performance on Wall Balls was significantly slower than average. To improve, Shaun should focus on enhancing his explosive power and endurance. Recommended exercises include thrusters, squat jumps, and medicine ball throws against a wall. Emphasizing full body explosive movements will help Shaun drive more power from his legs through to his arms, crucial for Wall Balls.
  • Sled Pull and Push: These segments were among Shaun's weakest. For the Sled Push, interval training with heavy sled pushes mixed with lighter, faster pushes can improve his explosive leg power and cardiovascular endurance. For the Sled Pull, incorporating deadlifts for strength, and seated rope pulls for endurance and grip strength, will be beneficial. Shaun should also practice transitioning quickly between running and these exercises to minimize time loss.
  • Burpees Broad Jump: Shaun's performance here suggests a need for improvement in coordination and explosive strength. Plyometric exercises such as box jumps, broad jumps, and burpees without the jump can build explosive power and improve coordination. Shaun should focus on maintaining a rhythm during the burpee broad jumps to conserve energy and increase efficiency.
  • Rowing: To improve rowing performance, Shaun should work on both technique and cardiovascular endurance. High-intensity interval training (HIIT) on the rowing machine, focusing on maintaining a consistent stroke rate while varying the intensity, can be very effective. Technique drills focusing on the catch, drive, and recovery phases of the stroke will also improve efficiency and speed.

Race Strategies:

  • Start Strong, Finish Stronger: Given Shaun's runner profile, he should leverage this by starting at a strong pace to position himself well but be mindful to conserve energy for strength exercises. Incorporating interval running in his training, where he practices quick bursts of speed post strength exercises, will simulate race conditions.
  • Transitions: Shaun's Roxzone time was significantly faster than average, indicating quick transitions. However, there's always room for improvement, especially in transitioning from running to strength exercises. Practicing these transitions during training sessions will help minimize rest time and improve overall race flow.
  • Strength Focus in Training: Since running is a clear strength, Shaun should focus more on his weaker areas, particularly the strength exercises that cost him the most time. This does not mean neglecting running entirely but balancing his training to improve overall performance.
  • Mental Preparation: Mental resilience is key in HYROX races. Shaun should incorporate mental toughness drills into his training, such as visualization techniques and setting mini-goals throughout his workouts to improve focus and performance under pressure.

By addressing these areas of improvement and implementing the suggested strategies, Shaun Gaitens has the potential to significantly enhance his performance in future HYROX races. A balanced focus on both his running and strength capabilities, combined with strategic race planning, will be crucial for his continued development as a competitive fitness athlete.

Similar Athletes
Woodall Sam 2022 Manchester 01:30:54
Damiani Giorgio 2024 Turin 01:30:46
Ackroyd Chris 2024 Copenhagen 01:31:11
Szczygieł Tomasz 2024 Katowice 01:31:03
Dwyer Evan 2024 Paris 01:31:07
Wilde John 2022 London 01:31:06
Dean Steven 2024 Katowice 01:31:03
Yoan Stephan 2024 Vienna - European Championship 01:31:03
Isla Nicolas 2024 Copenhagen 01:30:14
Fleischmann Manuel 2024 Köln 01:30:31

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