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 Hargreaves Gerard'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 Hargreaves Gerard'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 Hargreaves Gerard'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 Hargreaves Gerard'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
06:44.
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:
Gerard Hargreaves showcased an impressive performance at the 2024 Manchester HYROX, finishing in the top 24% of all athletes and 11% in his age group. His overall time of 01:20:22 reflects a well-prepared athlete who excels in running, as indicated by his total running time being 02:19 faster than average. This suggests Gerard has a stronger running profile, consistently outpacing average splits in all running segments. However, his performance in strength-focused exercises like Burpees Broad Jump, Wall Balls, Sandbag Lunges, and Farmers Carry indicates areas for improvement. Gerard's ability to maintain a faster pace in the Roxzone shows his efficiency in transitions and overall fitness but highlights the need for a more balanced focus on strength training to complement his running prowess. The early segments display a robust start, suggesting good pacing without starting too fast or too slow.
Segments to Improve:
Burpees Broad Jump: Gerard's most significant time loss occurred here. To improve, focus on plyometric exercises to enhance explosive power and endurance. Drills like box jumps, squat jumps, and interval sprinting will build the necessary strength and stamina. Practicing the burpee broad jump with emphasis on form and explosive jumps will also be beneficial. Incorporating a HIIT routine with these elements will improve both speed and efficiency in this segment.
Wall Balls: The significant time loss suggests a need for improved muscular endurance and technique. Wall ball shots, targeting the correct height with consistent form, should be a regular part of training. Incorporating thrusters and medicine ball squat throws can help build the required shoulder and leg endurance. Focus on maintaining a consistent rhythm and breathing pattern during practice sessions.
Sandbag Lunges: The slower time indicates a need for enhanced lower body strength and stability. Lunges with progressive overload, step-ups, and weighted squats will build the necessary strength. Practicing lunges with a sandbag will also help adapt to the specific challenge of this segment. Balance and core stability exercises will further aid in improving performance here.
Farmers Carry: The slower time points to the need for increased grip strength and core stability. Grip strength exercises, dead hangs, and farmer's walk with gradually increasing weight are essential. Core strengthening exercises, including planks and deadlifts, will also support better performance in this segment. Training should focus on maintaining posture and efficient movement under load.
Race Strategies:
Pacing: Given Gerard's strong running profile, maintaining a steady pace in the running segments while conserving energy for strength exercises is crucial. Implementing interval training with a mix of running and strength exercises can simulate race conditions, helping to fine-tune pacing and energy distribution.
Transition Efficiency: Although Gerard performs well in transitions, further minimizing time in the Roxzone through practice of quick switches between exercises can shave off crucial seconds. Setting up mock transition zones during training sessions will enhance this efficiency.
Strength and Endurance Balance: Incorporating more cross-training to balance his excellent running capabilities with strength and endurance will yield better overall performance. Tailored workouts focusing on the identified areas for improvement, alongside regular running sessions, will create a more well-rounded athlete.
Mental Preparation: High-intensity interval training and practicing under fatigue can also prepare Gerard mentally for the demands of each segment, ensuring he can push through challenging moments in the race.
By addressing these specific areas for improvement and implementing the suggested race strategies, Gerard Hargreaves can anticipate not only enhanced performance in future HYROX events but also a potential rise in his overall and age group rankings.
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