Aspinwall Gaz
Hyrox Result
Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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.
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 Aspinwall Gaz'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 Aspinwall Gaz'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 Aspinwall Gaz'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 Aspinwall Gaz'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
07:14.
Check the detail of the improvement plan below.
06:52
Potential Improvement
94.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Gaz Aspinwall showcased a commendable performance in the 2024 Sports Direct HYROX London, finishing in the top 17% of all athletes and top 15% in his age group. His strengths were most evident in the strength-based exercises, where he consistently outperformed the average times, particularly in the Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Rowing, Farmers Carry, and Sandbag Lunges. These results indicate a stronger inclination towards strength exercises over running. Gaz's total running time was notably slower than average, suggesting that while his strength work is a significant asset, there’s room for improvement in his running efficiency and stamina. The pacing analysis suggests that Gaz might have started the race too fast, as evidenced by progressively slower running splits, especially in the later stages of the race. This indicates a hybrid profile with a need to balance both running and strength training more effectively.
Segments to Improve:
- Total Running Time: Gaz’s overall running time was 05:09 slower than the average, indicating a significant area for improvement. Focusing on increasing aerobic capacity and running efficiency can be beneficial. Training suggestions include interval training to improve speed and endurance, tempo runs to enhance lactate threshold, and long-distance runs at a steady pace to build endurance. Additionally, incorporating running drills such as high knees, butt kicks, and strides can improve running form and efficiency.
- Wall Balls: Although not as pronounced as the running segment, the Wall Balls section also presents an opportunity for improvement. To enhance performance in this area, Gaz should focus on improving lower body strength and power through exercises like squats, lunges, and explosive movements such as box jumps. Practicing the wall ball shot technique, focusing on the squat depth, and the push phase can also contribute to better efficiency and reduced time.
For running improvement post-strength exercises, Gaz should incorporate brick workouts into his training regimen. These are back-to-back training sessions combining strength work immediately followed by running, simulating the transition in a HYROX race and improving the body’s ability to maintain running efficiency even when fatigued.
Race Strategies:
- Pacing: Gaz should focus on starting the race at a more conservative pace, to not expend energy too rapidly. Utilizing a running watch to keep track of pace and making adjustments as necessary can help manage energy levels more effectively throughout the race.
- Transitions (Roxzone): Given Gaz's faster-than-average Roxzone time, minimal improvement is needed here. However, maintaining a focus on swift and efficient transitions between exercises can help preserve momentum and save valuable seconds. Practicing transitions during training can improve overall race fluidity and time.
- Recovery Strategies: Implementing active recovery and proper nutrition between intense training sessions can help improve overall fitness and readiness for race day. Techniques such as foam rolling, stretching, and hydration strategies can aid in quicker recovery and improved performance.
By addressing the identified areas of improvement and implementing the suggested race strategies, Gaz Aspinwall has the potential to significantly enhance his HYROX race performance. A balanced focus on both running and strength training, along with strategic pacing and efficient transitions, will be key to achieving better results 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
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