Season 24/25 2024 Manchester (1718) HYROX (1488) Men (1204) Gussow Nick

Gussow Nick Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 35-39 #113013 01:32:34 190th in AG | Top 80.9% 934th | Top 77.6%
+00:05
45:49
Run Total
+00:02
05:44
Avg. Lap
+00:44
05:33
Best Lap
+00:50
39:58
Workout Total
+00:06
04:59
Avg. Workout
-00:51
06:52
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 Gussow Nick'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 Gussow Nick'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 Gussow Nick'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 Gussow Nick'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 05:33. Check the detail of the improvement plan below.

01:44 Potential Improvement 31.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:44 08:33 to 06:49 31.2%
Run Total 01:21 45:49 to 44:28 24.3%
Burpees Broad Jump 01:10 06:50 to 05:40 21.0%
Sled Pull 00:49 05:57 to 05:08 14.7%
Sandbag Lunges 00:26 05:47 to 05:21 7.8%
Rowing 00:03 04:57 to 04:54 0.9%
Ski Erg 00:00 04:02 to 04:02 0.0%
Sled Push 00:00 02:10 to 02:10 0.0%
Farmers Carry 00:00 01:42 to 01:42 0.0%

Splits Time

Gussow Nick Perfect Race
Splits Total Average Total
Running 1 03:09 00:00 04:50 -01:41 00:00 +00:00
Ski Erg 04:02 03:09 04:33 -00:31 04:50 -01:41
Running 2 05:33 07:11 05:18 +00:15 09:23 -02:12
Sled Push 02:10 12:44 03:08 -00:58 14:41 -01:57
Running 3 06:03 14:54 05:46 +00:17 17:49 -02:55
Sled Pull 05:57 20:57 05:23 +00:34 23:35 -02:38
Running 4 05:51 26:54 05:45 +00:06 28:58 -02:04
Burpees Broad Jump 06:50 32:45 05:58 +00:52 34:43 -01:58
Running 5 06:06 39:35 05:57 +00:09 40:41 -01:06
Rowing 04:57 45:41 04:58 -00:01 46:38 -00:57
Running 6 05:55 50:38 05:48 +00:07 51:36 -00:58
Farmers Carry 01:42 56:33 02:21 -00:39 57:24 -00:51
Running 7 06:05 58:15 05:46 +00:19 59:45 -01:30
Sandbag Lunges 05:47 01:04:20 05:34 +00:13 01:05:31 -01:11
Running 8 07:11 01:10:07 06:33 +00:38 01:11:05 -00:58
Wall Balls 08:33 01:17:18 07:13 +01:20 01:17:38 -00:20
Roxzone 06:52 01:32:34 07:43 -00:51 01:32:34
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Nick Gussow, you demonstrated a balanced performance in the HYROX race in Manchester, your overall rank and age group rank are commendable. Your total running time was faster than average, reflecting your strength in running. However, there's a need for improvement in some exercise zones which will be discussed later. You started the race quite fast, especially on Running 1 and Ski Erg, where you were significantly faster than the average. This could mean you have a great initial burst but it's important to maintain this momentum throughout the race.

Segments to Improve

  • Wall Balls: This was your weakest segment. To improve, incorporate wall ball workouts in your training. Perform three sets of 10 reps, gradually increasing the weight. Also, ensure your throwing technique is correct, with a full squat and explosive thrust to throw the ball.
  • Burpees Broad Jump: You were slower in this segment. To enhance your performance, include burpees and broad jumps in your routine. Practice a set of 4 x 10 burpees with a broad jump at the end, this will improve your overall stamina and jumping distance.
  • Sled Pull: You could improve in this area. Add sled pull exercises to your training regime with increasing weight over time. Also, focus on your form, ensure your back is straight and you're pulling primarily with your legs.
  • Sandbag Lunges: This segment requires improvement. Incorporate lunges with sandbags into your training. Start with a manageable weight and gradually increase. Ensure your form is correct, your knee should be aligned with your ankle during the lunge.

Race Strategies

For a more balanced performance, consider pacing yourself better. The fast start may lead to early fatigue affecting the later segments. Try to maintain a steady pace, especially during the running segments, to conserve energy for the strength-based segments.

Focus on quick transitions between segments. The roxzone time shows you can make faster transitions. Practice moving swiftly from running to the exercise zones without compromising form or technique.

Finally, remember to hydrate and replenish your energy levels during the race. This will help you maintain a high pace and perform better in the strength-based segments.

Similar Athletes
Berrou Kevin 2024 Bordeaux 01:32:53
Seehafer Henning 2024 Hamburg 01:32:27
Peskett Jim 2023 London 01:32:58
Wong Lionel 2024 Singapore 01:32:06
Vacas Vilalta David 2024 Bilbao 01:32:06
Jonczyk Sebastian 2022 Leipzig 01:32:17
Marshall Rob 2024 Glasgow 01:32:14
Boelke Mathias 2024 Hamburg 01:32:45
Zeeb Benjamin 2024 Washington - North American Championships 01:32:32
Walter Michael 2024 Gdansk 01:32:14

Measure Your Performance Against Top Athletes

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