Season 24/25 2024 Birmingham (4627) HYROX PRO (522) Men (342) Aspinwall Gaz

Aspinwall Gaz Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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 534 similar athletes.

Performance Highlights

GBR GBR Flag Men 40-44 #195018 01:18:02 13th in AG | Top 31.7% 137th | Top 40.1%
+04:10
41:43
Run Total
+00:32
05:13
Avg. Lap
+00:43
04:41
Best Lap
-05:12
29:52
Workout Total
-00:39
03:44
Avg. Workout
+01:05
06:32
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 Pro 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 534 athletes with similar finish time in Hyrox Pro 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 534 athletes with similar finish time in Hyrox Pro 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 534 athletes with similar finish time in Hyrox Pro 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 Pro 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 05:13. Check the detail of the improvement plan below.

05:13 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 05:13 41:43 to 36:30 100.0%
Ski Erg 00:00 03:53 to 03:53 0.0%
Sled Push 00:00 02:41 to 02:41 0.0%
Sled Pull 00:00 04:08 to 04:08 0.0%
Burpees Broad Jump 00:00 03:31 to 03:31 0.0%
Rowing 00:00 04:17 to 04:17 0.0%
Farmers Carry 00:00 01:49 to 01:49 0.0%
Sandbag Lunges 00:00 04:04 to 04:04 0.0%
Wall Balls 00:00 05:29 to 05:29 0.0%

Splits Time

Aspinwall Gaz Perfect Race
Splits Total Average Total
Running 1 05:00 00:00 04:01 +00:59 00:00 +00:00
Ski Erg 03:53 05:00 04:08 -00:15 04:01 +00:59
Running 2 04:41 08:53 04:21 +00:20 08:09 +00:44
Sled Push 02:41 13:34 03:31 -00:50 12:30 +01:04
Running 3 05:01 16:15 04:47 +00:14 16:01 +00:14
Sled Pull 04:08 21:16 05:48 -01:40 20:48 +00:28
Running 4 05:11 25:24 04:46 +00:25 26:36 -01:12
Burpees Broad Jump 03:31 30:35 04:02 -00:31 31:22 -00:47
Running 5 05:28 34:06 04:50 +00:38 35:24 -01:18
Rowing 04:17 39:34 04:26 -00:09 40:14 -00:40
Running 6 05:15 43:51 04:44 +00:31 44:40 -00:49
Farmers Carry 01:49 49:06 02:06 -00:17 49:24 -00:18
Running 7 05:31 50:55 04:48 +00:43 51:30 -00:35
Sandbag Lunges 04:04 56:26 04:42 -00:38 56:18 +00:08
Running 8 05:39 01:00:30 05:14 +00:25 01:01:00 -00:30
Wall Balls 05:29 01:06:09 06:21 -00:52 01:06:14 -00:05
Roxzone 06:32 01:18:02 05:27 +01:05 01:18:02
Based on 534 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Gaz Aspinwall, competing in the HYROX PRO, Age Group 40-44, showed an impressive overall performance with a rank of 137 out of 524 athletes in the 2024 Birmingham HYROX event. His total time of 01:18:02 placed him in the top 26% overall and in the top 18% of his age group, a commendable achievement. Gaz's performance highlights his strength in power-based exercises, as he performed exceptionally well in exercises like the Ski Erg, Sled Push, Sled Pull, and Sandbag Lunges, where he consistently outperformed the average times. However, it is evident that Gaz's running performance and roxzone transitions require enhancement as they were slower than average, suggesting a need for increased running and overall fitness training.

Segments to Improve:

Gaz's overall run time was 04:06 slower than average, indicating an area requiring focused improvement. The first four running segments suggest Gaz started at a slower pace than average which may have impacted his overall running performance.

  • Running Training: Gaz should incorporate interval running workouts into his training regimen to improve his speed endurance. This could include 400m repeats at a pace slightly faster than his current running pace with short recovery periods. Additionally, incorporating hill sprints can help build power and speed, contributing to improved running performance.
  • Transition Training: Gaz's roxzone time was slower than average, indicating a need for improved transition times. Practicing transitions during training sessions can increase efficiency and decrease roxzone time. This could include specific transition drills like moving swiftly from running to lifting or burpees, mimicking race conditions.

Race Strategies:

Gaz should consider implementing the following strategies in his next race for better performance:

  • Pacing Strategy: Gaz should focus on maintaining a steady pace from the start of the race to conserve energy for the later stages. Starting too slow can impact overall performance, so a balanced pace from the start is crucial.
  • Strength Training: Since Gaz excels in strength-based exercises, he should leverage this strength and aim to save time in these segments. However, he should ensure that this doesn't compromise his running performance.
  • Recovery Strategy: Given Gaz's slower roxzone times, it is crucial that he manages his recovery during these transitions efficiently. This could mean using dynamic stretches or active recovery techniques during transitions to maintain muscle functionality and keep the heart rate steady.

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 Pro Men
Similar Athletes
Ayzac Thophil 2023 Barcelona 01:18:31
Smith Judah 2024 Dallas 01:18:02
Doornebosch Elwin 2024 Köln 01:17:40
Day Michael 2019 New York 01:17:32
Amos Dan 2024 Copenhagen 01:17:33
Schönburg Eric 2023 Stuttgart 01:18:14
Seager Ryan 2022 Chicago 01:17:43
Pötzelsberger Laurenz 2021 Amsterdam 01:17:51
Nordmeier Jens 2024 World Championships Nice 01:18:14
Mccusker Dave 2023 Houston 01:18:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Sports Direct HYROX London 01:16:04
2022 Birmingham 01:26:27

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