Dive into this athlete’s performance at 2023 Glasgow 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 109 similar athletes.
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.
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.
This section showcases the entire Jones Gareth'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 Jones Gareth's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Jones Gareth'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.
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 Jones Gareth'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 21:20. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 17:34 | 01:16:00 to 58:26 | 82.3% |
| Burpees Broad Jump | 01:54 | 10:46 to 08:52 | 8.9% |
| Rowing | 00:51 | 06:31 to 05:40 | 4.0% |
| Sandbag Lunges | 00:37 | 08:48 to 08:11 | 2.9% |
| Ski Erg | 00:24 | 05:29 to 05:05 | 1.9% |
| Sled Push | 00:00 | 03:28 to 03:28 | 0.0% |
| Sled Pull | 00:00 | 07:25 to 07:25 | 0.0% |
| Farmers Carry | 00:00 | 03:05 to 03:05 | 0.0% |
| Wall Balls | 00:00 | 04:02 to 04:02 | 0.0% |
| Jones Gareth | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:36 | 00:00 | 06:21 -00:45 | 00:00 +00:00 |
| Ski Erg | 05:29 | 05:36 | 05:06 +00:23 | 06:21 -00:45 |
| Running 2 | 07:51 | 11:05 | 07:12 +00:39 | 11:27 -00:22 |
| Sled Push | 03:28 | 18:56 | 04:26 -00:58 | 18:39 +00:17 |
| Running 3 | 06:19 | 22:24 | 08:07 -01:48 | 23:05 -00:41 |
| Sled Pull | 07:25 | 28:43 | 07:51 -00:26 | 31:12 -02:29 |
| Running 4 | 16:22 | 36:08 | 08:29 +07:53 | 39:03 -02:55 |
| Burpees Broad Jump | 10:46 | 52:30 | 09:42 +01:04 | 47:32 +04:58 |
| Running 5 | 08:49 | 01:03:16 | 08:46 +00:03 | 57:14 +06:02 |
| Rowing | 06:31 | 01:12:05 | 05:53 +00:38 | 01:06:00 +06:05 |
| Running 6 | 09:06 | 01:18:36 | 08:29 +00:37 | 01:11:53 +06:43 |
| Farmers Carry | 03:05 | 01:27:42 | 03:04 +00:01 | 01:20:22 +07:20 |
| Running 7 | 08:24 | 01:30:47 | 08:40 -00:16 | 01:23:26 +07:21 |
| Sandbag Lunges | 08:48 | 01:39:11 | 09:03 -00:15 | 01:32:06 +07:05 |
| Running 8 | 13:35 | 01:47:59 | 11:58 +01:37 | 01:41:09 +06:50 |
| Wall Balls | 04:02 | 02:01:34 | 11:44 -07:42 | 01:53:07 +08:27 |
| Roxzone | 12:31 | 02:17:59 | 13:08 -00:37 | 02:17:59 |
Gareth's total running time of 01:16:00 is 14:48 slower than the average for his finish time. This indicates that he may benefit from improving his running performance. His best running lap time of 00:05:36 is impressive and shows potential in this area.
To improve in Running 4, Gareth should focus on endurance and speed training. Interval training, such as high-intensity interval training (HIIT), can help improve his overall running speed and reduce the 08:04 gap between his time and the average time. Incorporating sprint intervals, hill sprints, and tempo runs into his training routine will help him build endurance and improve his running performance.
In Running 8, Gareth should work on his endurance and pacing. Long-distance runs at a steady pace will help him build the stamina required for this segment. He should also focus on maintaining a consistent pace throughout the race to avoid significant time gaps.
For the Burpees Broad Jump segment, Gareth should focus on improving his explosiveness and power. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve his jumping ability and speed up the burpee transitions.
In Running 6, Gareth should work on his speed and agility. Incorporating agility ladder drills and shuttle runs into his training routine will help improve his quickness and footwork, which will translate to faster running times.
To improve in Running 2 and Running 5, Gareth should focus on improving his overall running speed. Interval training, tempo runs, and hill sprints can help improve his speed and reduce the time gaps between his performance and the average times for these segments.
For the Ski Erg segment, Gareth should focus on improving his technique and efficiency. Practicing proper form and incorporating exercises that target the muscles used in skiing, such as lunges and squats, will help improve his performance in this segment.
In the Rowing segment, Gareth should work on improving his rowing technique and power. Incorporating rowing intervals into his training routine and practicing proper form will help him become more efficient and reduce the time gaps.
By implementing these strategies and focusing on targeted training, Gareth can enhance his performance in future HYROX races and achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Caccavo Fabio | 2023 Milan | 02:18:20 | |
| Castillo Ramiro | 2024 Houston | 02:17:53 | |
| Hammond Christopher | 2024 Birmingham | 02:18:24 | |
| Rösener Klaus | 2022 Maastricht | 02:17:45 | |
| Samra Tony | 2022 Birmingham | 02:18:10 | |
| Maris Mark | 2022 Birmingham | 02:17:40 | |
| Coleman Jay | 2021 Dallas | 02:17:47 | |
| Barry Shane | 2023 Manchester | 02:17:29 | |
| Wolfteich Andreas | 2019 Hamburg | 02:17:33 | |
| Foster Andrew | 2024 London | 02:17:40 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Poznan | 01:04:33 | |
| 2024 Manchester | 01:08:56 | |
| 2023 Birmingham | 01:36:10 | |
| 2024 Glasgow | 02:15:47 | |
| 2024 Birmingham | 01:42:14 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
