Dive into this athlete’s performance at 2024 Cape Town 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 Janet Gilad'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 Janet Gilad'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 Janet Gilad'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 Janet Gilad'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
04:48.
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
Gilad Janet delivered a commendable performance at the 2024 Cape Town Hyrox race, securing an overall rank of 87 out of 394 athletes. He ranked 9th in his age group, placing him in the top 18% of the 16-24 category. His total running time of 00:41:01 was notably 00:38 faster than the average, indicating a strong running profile. Although he started slightly slow in Running 1, his subsequent running segments showed consistent improvement, suggesting a well-managed pace throughout the race. Overall, Gilad demonstrated a balanced skill set with a slight edge in running over strength-based exercises.
Segments to Improve
Wall Balls: This segment was significantly slower than average, with a time of 00:08:33. To improve, Gilad should focus on:
Technique Drills: Practice wall ball technique emphasizing squatting form and ball trajectory. Use a lighter ball initially to enhance speed and form.
Strength Training: Incorporate squats, thrusters, and overhead presses to build the necessary muscle endurance.
Interval Training: Perform wall balls in intervals with short rest periods to simulate race conditions and improve stamina.
Farmers Carry: Gilad's performance in this segment was slower, taking 00:03:06. Improvement strategies include:
Grip Strength Exercises: Incorporate dead hangs, plate pinches, and farmer's walks to enhance grip endurance.
Core Stability Workouts: Planks, Russian twists, and weighted carries can improve core stability, crucial during the Farmer's Carry.
Roxzone: Although faster than average, further improvement can optimize transitions:
Transition Drills: Practice quick transitions between exercises in training sessions to reduce downtime.
High-Intensity Circuit Training: Engage in circuit workouts to enhance overall fitness and reduce recovery time.
Race Strategies
Pacing Strategy: Maintain consistent pacing from the start, as seen in the initial running segments. Avoid the temptation to start too fast, which can lead to fatigue in later stages.
Focus on Recovery: Use the Roxzone effectively to manage breathing and prepare mentally for the next segment without significant rest.
Compromised Running Drills: Train for compromised running scenarios post strength exercises, like Sandbag Lunges and Burpees Broad Jump, to maintain speed and form under fatigue.