Gray George 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 25-29 #164046 01:32:55 212th in AG | Top 73.6% 1168th | Top 66.0%
+00:31
46:25
Run Total
+00:05
05:48
Avg. Lap
+00:12
05:02
Best Lap
+00:31
39:49
Workout Total
+00:04
04:58
Avg. Workout
-01:01
06:46
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 Gray George'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 Gray George'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 Gray George'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 Gray George'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 04:01. Check the detail of the improvement plan below.

01:34 Potential Improvement 39.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:34 46:25 to 44:51 39.0%
Wall Balls 01:32 08:27 to 06:55 38.2%
Sandbag Lunges 00:34 06:00 to 05:26 14.1%
Sled Push 00:16 03:19 to 03:03 6.6%
Burpees Broad Jump 00:05 05:50 to 05:45 2.1%
Ski Erg 00:00 04:24 to 04:24 0.0%
Sled Pull 00:00 04:48 to 04:48 0.0%
Rowing 00:00 04:51 to 04:51 0.0%
Farmers Carry 00:00 02:10 to 02:10 0.0%

Splits Time

Gray George Perfect Race
Splits Total Average Total
Running 1 05:08 00:00 04:50 +00:18 00:00 +00:00
Ski Erg 04:24 05:08 04:33 -00:09 04:50 +00:18
Running 2 05:02 09:32 05:19 -00:17 09:23 +00:09
Sled Push 03:19 14:34 03:08 +00:11 14:42 -00:08
Running 3 05:58 17:53 05:46 +00:12 17:50 +00:03
Sled Pull 04:48 23:51 05:25 -00:37 23:36 +00:15
Running 4 05:43 28:39 05:46 -00:03 29:01 -00:22
Burpees Broad Jump 05:50 34:22 05:59 -00:09 34:47 -00:25
Running 5 05:56 40:12 05:58 -00:02 40:46 -00:34
Rowing 04:51 46:08 04:58 -00:07 46:44 -00:36
Running 6 07:14 50:59 05:49 +01:25 51:42 -00:43
Farmers Carry 02:10 58:13 02:22 -00:12 57:31 +00:42
Running 7 05:51 01:00:23 05:47 +00:04 59:53 +00:30
Sandbag Lunges 06:00 01:06:14 05:37 +00:23 01:05:40 +00:34
Running 8 05:36 01:12:14 06:35 -00:59 01:11:17 +00:57
Wall Balls 08:27 01:17:50 07:16 +01:11 01:17:52 -00:02
Roxzone 06:46 01:32:55 07:47 -01:01 01:32:55
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

George Gray's performance in the 2024 Glasgow HYROX event places him in the top 73% overall and the top 78% in his age group, indicating a solid middle-tier performance with room for considerable improvement. His total running time was slightly slower than average, suggesting a balanced profile with a slight inclination towards strength rather than pure running endurance. However, his pacing appears inconsistent, with a tendency to start slower in earlier running segments and significantly improving pace in the later stages. This pacing strategy suggests potential endurance and pacing strategy improvements. The segments where George excelled, such as the Ski Erg and Sled Pull, indicate a strong upper body and pulling strength, whereas slower segments, notably Wall Balls and Sandbag Lunges, suggest areas requiring focused improvement.

Segments to Improve:

  • Wall Balls: George's performance in Wall Balls was significantly below average, indicating a potential lack of lower body strength and/or coordination with upper body movements. Recommended training: Incorporate plyometric exercises (e.g., squat jumps, box jumps) to improve explosive lower body strength. Practice Wall Balls with a focus on form, ensuring a fluid movement between the squat and the throw. Additionally, engage in compound exercises such as squats and thrusters to build foundational strength.
  • Sandbag Lunges: The slower time in this segment suggests issues with lower body endurance and stability. Recommended training: Increase volume of lunges in training, both weighted and unweighted, to build endurance. Incorporate unilateral exercises like Bulgarian split squats to improve balance and functional strength. Stability exercises such as single-leg deadlifts can also enhance muscle coordination and prevent fatigue.
  • Burpees Broad Jump: This segment requires explosive strength and efficient movement. Recommended training: Focus on plyometric exercises, such as broad jumps and burpees independently, before combining them. Emphasize form and efficiency in the transition between the burpee and the jump to minimize energy expenditure.
  • Sled Push: A slight lag in this segment suggests the need for improved leg drive and core stability. Recommended training: Incorporate heavy sled pushes and pulls into the routine, focusing on explosive leg power. Strengthen the core with planks and rotational exercises to improve overall stability during the push.

Race Strategies:

  • Pacing: George should aim for a more consistent pace throughout the race. Utilizing interval training can help simulate race conditions, teaching the body to maintain a steady effort. Practicing negative splits during long runs can also train George to conserve energy for a strong finish without starting too slow.
  • Transitions (Roxzone): While George's Roxzone time was better than average, focusing on minimizing rest and optimizing transition times can shave valuable seconds off the overall time. Practicing quick transitions between exercises in training will help reduce overall Roxzone time.
  • Strength and Endurance Balance: Given George's slightly better performance in strength-oriented segments, continuing to build on this strength while also increasing focus on running endurance will create a more balanced athlete. Implementing a training plan that equally focuses on running efficiency and strength training specific to HYROX events will be crucial.
  • Specific Exercise Drills: For segments identified for improvement, drilling these exercises in a fatigued state can simulate race conditions, helping George adapt to performing under duress. For example, executing Wall Balls or Sandbag Lunges immediately following a high-intensity running interval can improve performance in these key areas.

By addressing these specific areas of improvement with targeted training and strategic race planning, George Gray has the potential to significantly enhance his HYROX performance. Consistency in training, along with a focus on both strengths and weaknesses, will be key to moving up in the rankings in future events.

Similar Athletes
Silva André 2023 Madrid 01:32:36
Wong Wallace 2024 Singapore National Stadium 01:32:49
Manthey Tom 2023 Hamburg 01:32:52
Bainbridge Steve 2023 Birmingham 01:32:27
Daly Jonathan 2022 London 01:32:45
Hargrove Jacob 2021 Dallas 01:32:33
蔡 林杰 2024 Beijing 01:32:28
Ward Brent 2024 Dallas 01:32:42
Joly Martin 2024 Paris 01:32:54
Helfer Alexander 2022 Frankfurt 01:32:39

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