Milnes Gordon Hyrox Result

Dive into this athlete’s performance at 2024 Paris 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 #105025 01:33:39 200th in AG | Top 70.4% 1089th | Top 68.9%
+01:21
47:31
Run Total
+00:11
05:56
Avg. Lap
+00:38
05:30
Best Lap
-00:44
39:00
Workout Total
-00:06
04:52
Avg. Workout
-00:39
07:13
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 Milnes Gordon'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 Milnes Gordon'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 Milnes Gordon'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 Milnes Gordon'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 05:01. Check the detail of the improvement plan below.

02:28 Potential Improvement 49.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:28 47:31 to 45:03 49.2%
Wall Balls 01:04 08:02 to 06:58 21.3%
Sled Pull 01:01 06:15 to 05:14 20.3%
Burpees Broad Jump 00:26 06:14 to 05:48 8.6%
Ski Erg 00:02 04:35 to 04:33 0.7%
Sled Push 00:00 02:52 to 02:52 0.0%
Rowing 00:00 04:46 to 04:46 0.0%
Farmers Carry 00:00 01:56 to 01:56 0.0%
Sandbag Lunges 00:00 04:20 to 04:20 0.0%

Splits Time

Milnes Gordon Perfect Race
Splits Total Average Total
Running 1 04:47 00:00 04:52 -00:05 00:00 +00:00
Ski Erg 04:35 04:47 04:33 +00:02 04:52 -00:05
Running 2 05:30 09:22 05:19 +00:11 09:25 -00:03
Sled Push 02:52 14:52 03:11 -00:19 14:44 +00:08
Running 3 05:59 17:44 05:48 +00:11 17:55 -00:11
Sled Pull 06:15 23:43 05:28 +00:47 23:43 +00:00
Running 4 06:11 29:58 05:48 +00:23 29:11 +00:47
Burpees Broad Jump 06:14 36:09 06:05 +00:09 34:59 +01:10
Running 5 06:18 42:23 06:00 +00:18 41:04 +01:19
Rowing 04:46 48:41 04:58 -00:12 47:04 +01:37
Running 6 06:00 53:27 05:50 +00:10 52:02 +01:25
Farmers Carry 01:56 59:27 02:22 -00:26 57:52 +01:35
Running 7 05:50 01:01:23 05:49 +00:01 01:00:14 +01:09
Sandbag Lunges 04:20 01:07:13 05:41 -01:21 01:06:03 +01:10
Running 8 06:57 01:11:33 06:37 +00:20 01:11:44 -00:11
Wall Balls 08:02 01:18:30 07:26 +00:36 01:18:21 +00:09
Roxzone 07:13 01:33:39 07:52 -00:39 01:33:39
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Gordon Milnes displayed a commendable performance at the 2024 Paris Hyrox race. He ranked in the Top 70% of his age group, which is a noteworthy achievement. However, there's room for improvement in his total running time as it's 01:09 slower than average, suggesting a more strength-oriented profile. His pacing in the first four running segments indicates a fast start, especially in Running 1, as compared to the average. However, his pace consistently slowed down in the subsequent running segments. This could be a result of fatigue or lack of stamina and needs to be addressed in his training regimen.

Segments to Improve:

Gordon showed a significant lag in the Wall Balls, Sled Pull, and Burpees Broad Jump segments. These areas demand enhanced strength and endurance, suggesting the need for a focused training regimen.

  • Wall Balls: His performance was 00:39 slower than average. Gordon should incorporate functional strength exercises like squats, push-ups, and kettlebell swings to improve his performance in this area. Practicing wall balls with varying weights might also prove beneficial.
  • Sled Pull: Being 00:48 slower than average indicates a need to work on his lower-body strength and endurance. Exercises like deadlifts, farmer's walks, and hill sprints can help improve his sled pull performance.
  • Burpees Broad Jump: With a timing slower by 00:12 than average, Gordon can work on plyometric drills and exercises like box jumps and high knees to enhance his power and explosiveness. Regular practice of burpees can also help improve his speed in this segment.

Also, his total running time needs attention. Incorporating interval training, tempo runs, and long, slow runs in his training routine might help improve his stamina and speed. Furthermore, he should work on his transition time in the Roxzone to reduce the overall time spent resting or transitioning.

Race Strategies:

To enhance his race performance, Gordon should consider adopting the following strategies:

  • Implement a balanced start: Starting off too fast may lead to early fatigue. He should find a comfortable, sustainable pace to start the race and gradually increase his speed in the latter segments.
  • Focus on transitions: Efficient transitions can save valuable seconds in a race. Gordon should practice quick transitions between different exercises and running segments during his training sessions.
  • Post-exercise recovery: After strenuous segments like the Wall Balls and Sled Pull, Gordon should focus on active recovery during the running segments to maintain a steady pace.
  • Hydration and nutrition: Proper hydration and nutrition during the race can help maintain energy levels and prevent fatigue. He should consider incorporating energy gels or sports drinks at regular intervals.
Similar Athletes
González Iker 2024 Ciudad de Mexico 01:34:08
梁 声耀 2024 Beijing 01:33:23
Burckardt Frank 2020 Karlsruhe 01:33:52
Tuxworth Tomas 2024 Melbourne 01:33:53
Tumaalii Pati 2024 Melbourne 01:33:23
Kwinta Slawomir 2023 Frankfurt 01:33:20
Raynsford Mitch 2024 Birmingham 01:33:35
Everaarts Stefan 2023 Amsterdam 01:33:43
Murphy Andrew 2024 Dublin 01:34:03
Cobb John 2022 London 01:33:25

Measure Your Performance Against Top Athletes

Other Results from this athlete
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