Dive into this athlete’s performance at 2024 Manchester 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 Gallanders 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 Gallanders Jonathan'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 Gallanders 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.
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 Gallanders 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
05:42.
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 Analysis
Jonathan Gallanders, competing in the HYROX category for the age group 35-39, has secured an overall ranking of 240 in the 2024 Manchester event. Notably, he managed to finish in the top 108% of his age group, which is a commendable performance. His total running time of 45:38 was slower than the average by 1 minute and 5 seconds, indicating that running is an area that requires improvement. However, his roxzone time was faster than average by 1 minute and 17 seconds, suggesting that his overall fitness and transition time is not a concern. His profile leans more towards strength-based exercises than running.
Jonathan started the race strong, with his time for Running 1 being 1 minute and 15 seconds faster than average. However, he seems to have lost momentum as the race progressed, as indicated by slower times in subsequent running segments.
Segments to Improve
Running: Jonathan's overall running performance was slower than the average, especially evident from Running 2 to Running 8. To improve in this area, he could incorporate interval training into his routine. This involves alternating between high-intensity and low-intensity running, which can enhance endurance and speed. Additionally, hill running could also be beneficial, as it strengthens muscles and improves running efficiency.
Wall Balls: His performance in this segment was slower by 1 minute and 20 seconds compared to the average. To improve, Jonathan could focus on perfecting his form. He should ensure that he is squatting low enough, using the power of his hips to throw the ball up, and catching the ball at the top of the toss, rather than letting it fall and then catching it. Incorporating exercises such as squats, deadlifts, and kettlebell swings could also help strengthen the necessary muscles.
Sandbag Lunges: His performance in this segment was slower by 1 minute and 13 seconds than the average. To improve, he should ensure that his form is correct - keep his chest up, lunge deeply, and avoid letting his knees go past his toes. Strength training exercises focusing on the lower body, like squats, lunges, and step-ups, could be beneficial.
Race Strategies
Firstly, pacing is crucial. Jonathan started the race strong but seemed to lose momentum towards the end. Therefore, he should focus on maintaining a steady pace throughout the race, which would help conserve energy for the more challenging segments.
Secondly, mastering the transition between running and strength exercises can help shave off precious seconds from his overall time. Practicing quick transitions between running and strength exercises during training could be beneficial.
Finally, incorporating a proper warm-up and cooldown routine is essential. This helps prepare his body for the race and recover faster post-race, reducing the risk of injury and muscle soreness.