Gonnella Dasos Hyrox Result

Dive into this athlete’s performance at 2022 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 #113029 01:09:44 7th in AG | Top 5.9% 25th | Top 5.3%
-02:22
33:06
Run Total
-00:17
04:08
Avg. Lap
-00:24
03:30
Best Lap
+03:10
32:35
Workout Total
+00:24
04:04
Avg. Workout
-00:45
04:07
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 Gonnella Dasos'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 Gonnella Dasos'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 Gonnella Dasos'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 Gonnella Dasos'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 06:04. Check the detail of the improvement plan below.

01:48 Potential Improvement 29.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:48 05:21 to 03:33 29.7%
Wall Balls 01:23 05:45 to 04:22 22.8%
Burpees Broad Jump 00:49 04:11 to 03:22 13.5%
Sled Push 00:45 02:42 to 01:57 12.4%
Sled Pull 00:35 03:59 to 03:24 9.6%
Farmers Carry 00:19 01:52 to 01:33 5.2%
Ski Erg 00:14 04:15 to 04:01 3.8%
Rowing 00:11 04:30 to 04:19 3.0%
Run Total 00:00 33:06 to 33:06 0.0%

Splits Time

Gonnella Dasos Perfect Race
Splits Total Average Total
Running 1 03:30 00:00 03:57 -00:27 00:00 +00:00
Ski Erg 04:15 03:30 04:10 +00:05 03:57 -00:27
Running 2 03:55 07:45 04:12 -00:17 08:07 -00:22
Sled Push 02:42 11:40 02:26 +00:16 12:19 -00:39
Running 3 04:14 14:22 04:28 -00:14 14:45 -00:23
Sled Pull 03:59 18:36 03:54 +00:05 19:13 -00:37
Running 4 04:10 22:35 04:28 -00:18 23:07 -00:32
Burpees Broad Jump 04:11 26:45 03:52 +00:19 27:35 -00:50
Running 5 04:11 30:56 04:35 -00:24 31:27 -00:31
Rowing 04:30 35:07 04:26 +00:04 36:02 -00:55
Running 6 04:11 39:37 04:30 -00:19 40:28 -00:51
Farmers Carry 01:52 43:48 01:47 +00:05 44:58 -01:10
Running 7 04:14 45:40 04:30 -00:16 46:45 -01:05
Sandbag Lunges 05:21 49:54 03:57 +01:24 51:15 -01:21
Running 8 04:45 55:15 04:47 -00:02 55:12 +00:03
Wall Balls 05:45 01:00:00 04:53 +00:52 59:59 +00:01
Roxzone 04:07 01:09:44 04:52 -00:45 01:09:44
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dasos Gonnella had a strong performance in the 2022 Manchester Hyrox race. He ranked 25th overall out of 684 athletes, placing him in the top 3% of competitors. In his age group (35-39), he ranked 7th out of 157 athletes, which is in the top 4%.

One notable highlight of Dasos' performance is his total running time of 33:06, which was 1:23 faster than the average for his finish time. This indicates that he has a strong running ability and should continue to focus on developing his running skills.

Segments to Improve


1. Sandbag Lunges:
Dasos lost significant time in this segment, finishing 1:25 slower than the average. To improve in this area, he should focus on building strength and endurance in his legs and core. Exercises such as squats, lunges, and deadlifts can help improve his lower body strength. Incorporating sandbag lunges into his training routine will also help him become more efficient and faster during this segment. He should practice maintaining a steady pace and focus on proper form to avoid unnecessary fatigue.

2. Wall Balls:
Dasos struggled in the wall balls segment, finishing 45 seconds slower than the average. To improve in this area, he should work on developing upper body strength and endurance. Exercises such as shoulder presses, thrusters, and medicine ball slams can help him build the necessary strength. He should also practice wall balls with proper technique, focusing on a smooth and efficient movement to minimize time wasted.

3. Burpees Broad Jump:
Dasos lost 37 seconds in the burpees broad jump segment. To improve in this area, he should focus on improving his explosive power and cardiovascular endurance. Plyometric exercises such as box jumps, squat jumps, and burpees can help him develop explosive strength. Incorporating high-intensity interval training (HIIT) sessions into his training routine will also improve his cardiovascular fitness, allowing him to perform better in this segment.

Strategies


1. Pacing:
Dasos showed a good pacing strategy throughout the race, consistently finishing the running segments faster than the average. He should continue to maintain a steady pace in the running segments to maintain his advantage. However, he should also ensure that he does not push too hard and risk burning out before the end of the race. Finding the right balance between speed and endurance will be crucial for his overall performance.

2. Transition Time:
Dasos performed well in the Roxzone, finishing 35 seconds faster than the average. To maintain this advantage, he should aim to improve his overall fitness and reduce his transition time between exercises. Incorporating interval training and circuit training into his routine can help him improve his overall fitness and conditioning, allowing him to transition more efficiently between exercises.

3. Mental Preparation:
Hyrox races can be physically and mentally demanding. Dasos should focus on mental preparation techniques such as visualization and positive self-talk to stay motivated and focused throughout the race. Setting specific goals for each segment and visualizing successful performances can help him maintain a competitive mindset and push through any challenges he may face.

Overall, Dasos Gonnella had a strong performance in the 2022 Manchester Hyrox race. By focusing on improving his performance in the sandbag lunges, wall balls, and burpees broad jump segments, implementing effective race strategies, and continuing to develop his overall fitness and transition time, he can further enhance his performance in future races.

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
Robinson Daniel 2024 Sydney 01:09:53
Massaro Joe 2024 Glasgow 01:09:50
Morris John 2024 Sports Direct HYROX London 01:09:22
Seychell Andre 2023 Barcelona 01:09:54
It Riccardo 2023 Milan 01:09:36
Zippack Martin 2022 Hamburg 01:09:51
Piipanoja Kari 2023 Hong Kong 01:09:17
Goldsmith Brian 2022 Dallas 01:09:20
Dijksterhuis Stijn 2024 Rotterdam 01:09:52
Clovirola Alexandre 2023 Hong Kong 01:09:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Maastricht 01:03:24
2022 London 01:04:55
2023 Maastricht European Championships 01:02:12

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