Gardiner Abraham Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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

AUS AUS Flag Men 16-24 #155012 01:21:34 28th in AG | Top 14.0% 398th | Top 16.2%
+03:40
44:29
Run Total
+00:27
05:33
Avg. Lap
+00:42
05:06
Best Lap
-04:01
30:26
Workout Total
-00:30
03:48
Avg. Workout
+00:26
06:44
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 Gardiner Abraham'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 Gardiner Abraham'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 Gardiner Abraham'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 Gardiner Abraham'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 06:01. Check the detail of the improvement plan below.

04:42 Potential Improvement 78.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:42 44:29 to 39:47 78.1%
Sandbag Lunges 01:05 05:34 to 04:29 18.0%
Rowing 00:14 04:51 to 04:37 3.9%
Ski Erg 00:00 04:15 to 04:15 0.0%
Sled Push 00:00 01:41 to 01:41 0.0%
Sled Pull 00:00 03:59 to 03:59 0.0%
Burpees Broad Jump 00:00 03:57 to 03:57 0.0%
Farmers Carry 00:00 01:42 to 01:42 0.0%
Wall Balls 00:00 04:27 to 04:27 0.0%

Splits Time

Gardiner Abraham Perfect Race
Splits Total Average Total
Running 1 05:00 00:00 04:28 +00:32 00:00 +00:00
Ski Erg 04:15 05:00 04:23 -00:08 04:28 +00:32
Running 2 05:06 09:15 04:46 +00:20 08:51 +00:24
Sled Push 01:41 14:21 02:46 -01:05 13:37 +00:44
Running 3 05:43 16:02 05:10 +00:33 16:23 -00:21
Sled Pull 03:59 21:45 04:39 -00:40 21:33 +00:12
Running 4 05:51 25:44 05:08 +00:43 26:12 -00:28
Burpees Broad Jump 03:57 31:35 04:57 -01:00 31:20 +00:15
Running 5 05:42 35:32 05:17 +00:25 36:17 -00:45
Rowing 04:51 41:14 04:43 +00:08 41:34 -00:20
Running 6 05:35 46:05 05:11 +00:24 46:17 -00:12
Farmers Carry 01:42 51:40 02:05 -00:23 51:28 +00:12
Running 7 05:26 53:22 05:09 +00:17 53:33 -00:11
Sandbag Lunges 05:34 58:48 04:50 +00:44 58:42 +00:06
Running 8 06:08 01:04:22 05:40 +00:28 01:03:32 +00:50
Wall Balls 04:27 01:10:30 06:04 -01:37 01:09:12 +01:18
Roxzone 06:44 01:21:34 06:18 +00:26 01:21:34
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Abraham Gardiner delivered a commendable performance at the 2024 Melbourne Hyrox race, securing an overall rank of 398 out of 1801 athletes, placing him in the top 22%. Within his age group, he ranked 28th, which is the top 20% of his category. His overall time was 01:21:34. While his strength segments were notably strong, especially the Sled Push and Wall Balls, his total running time was 03:17 slower than the average, indicating room for improvement in running efficiency. The slower running times, particularly in the first half of the race, suggest a need for better pacing strategies. His performance profile leans more towards strength, as evidenced by his excellent performance in strength-based exercises and slower running times.

Segments to Improve

  • Total Running Time: Abraham's total running time was slower than average, suggesting a need for dedicated running training. Consider incorporating the following into his training routine:
    • Interval Training: Structured intervals on a track or treadmill with varying speeds to improve running endurance and speed.
    • Tempo Runs: Continuous running at a pace that's comfortably hard to increase lactate threshold and running efficiency.
    • Footwear and Form Assessment: Evaluate running shoes for appropriateness and conduct a running form analysis to enhance biomechanical efficiency.
  • Roxzone: Spending 34 seconds longer in transition than average indicates a need to enhance transition skills. Training should focus on:
    • Transition Drills: Practice quick transitions between different exercises and running, simulating race conditions.
    • CrossFit WODs: Engage in high-intensity workouts that combine running with various exercises to mimic race transitions.
  • Sandbag Lunges: A time of 00:05:34, which is 00:45 slower than average, indicates potential for improvement. Training suggestions include:
    • Lunge Variations: Perform weighted lunges, walking lunges, and lunges with rotational movements to increase strength and stability.
    • Core Stability Exercises: Planks, Russian twists, and medicine ball work to improve core strength, aiding in better control during lunges.

Race Strategies

  • Pacing: Start at a steady pace to prevent burnout in the early stages and maintain energy throughout the race. Use the first few segments to settle into a sustainable rhythm.
  • Efficient Transitions: Minimize downtime in the Roxzone by practicing smooth and swift transitions during training. Focus on mental cues to remain alert and prepared for each segment.
  • Strength Maintenance: Continue leveraging strong performance in strength-based exercises by incorporating strength maintenance sessions, ensuring these remain a competitive advantage.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Sullivan Jeremiah 2024 Melbourne 01:21:58
Lehrmann Julian 2019 Essen 01:21:39
Ferguson Peter 2023 Sydney 01:21:07
Bracun Christoph 2022 Wien 01:21:24
Ancevski Sasho 2024 Melbourne 01:21:14
Santorelli Ernesto 2021 New York 01:21:26
Thewes Robin 2019 Frankfurt 01:21:24
Kowalke Tim 2024 Sports Direct HYROX London 01:21:17
Santoni Tommaso 2023 Maastricht European Championships 01:22:02
Lischka Jan Timo 2024 Hamburg 01:21:56

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Melbourne 01:31:54

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