Dive into this athlete’s performance at 2023 World Championships Manchester 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 446 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Valant Gasper's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Valant Gasper hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Valant Gasper’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Valant Gasper'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 05:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:54 | 35:08 to 32:14 | 53.5% |
| Wall Balls | 00:38 | 05:22 to 04:44 | 11.7% |
| Sled Push | 00:37 | 03:10 to 02:33 | 11.4% |
| Sandbag Lunges | 00:35 | 04:13 to 03:38 | 10.8% |
| Burpees Broad Jump | 00:30 | 03:27 to 02:57 | 9.2% |
| Sled Pull | 00:11 | 04:25 to 04:14 | 3.4% |
| Ski Erg | 00:00 | 03:48 to 03:48 | 0.0% |
| Rowing | 00:00 | 04:07 to 04:07 | 0.0% |
| Farmers Carry | 00:00 | 01:37 to 01:37 | 0.0% |
| Valant Gasper | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:28 | 00:00 | 03:39 -00:11 | 00:00 +00:00 |
| Ski Erg | 03:48 | 03:28 | 04:00 -00:12 | 03:39 -00:11 |
| Running 2 | 04:16 | 07:16 | 03:56 +00:20 | 07:39 -00:23 |
| Sled Push | 03:10 | 11:32 | 03:03 +00:07 | 11:35 -00:03 |
| Running 3 | 04:22 | 14:42 | 04:14 +00:08 | 14:38 +00:04 |
| Sled Pull | 04:25 | 19:04 | 04:49 -00:24 | 18:52 +00:12 |
| Running 4 | 04:25 | 23:29 | 04:16 +00:09 | 23:41 -00:12 |
| Burpees Broad Jump | 03:27 | 27:54 | 03:20 +00:07 | 27:57 -00:03 |
| Running 5 | 04:37 | 31:21 | 04:20 +00:17 | 31:17 +00:04 |
| Rowing | 04:07 | 35:58 | 04:15 -00:08 | 35:37 +00:21 |
| Running 6 | 04:29 | 40:05 | 04:17 +00:12 | 39:52 +00:13 |
| Farmers Carry | 01:37 | 44:34 | 01:48 -00:11 | 44:09 +00:25 |
| Running 7 | 04:42 | 46:11 | 04:20 +00:22 | 45:57 +00:14 |
| Sandbag Lunges | 04:13 | 50:53 | 04:01 +00:12 | 50:17 +00:36 |
| Running 8 | 04:53 | 55:06 | 04:36 +00:17 | 54:18 +00:48 |
| Wall Balls | 05:22 | 59:59 | 05:19 +00:03 | 58:54 +01:05 |
| Roxzone | 03:32 | 01:08:43 | 04:30 -00:58 | 01:08:43 |
In terms of overall time, Gasper completed the race in 01:08:43, with a total running time of 00:35:08. While his overall time is impressive, it is worth noting that his total running time was 00:56 slower than the average for his finish time. This indicates that Gasper may benefit from improving his running performance and overall fitness level.
To improve the Run Total segment, Gasper should work on enhancing his overall fitness and specifically focus on improving his running speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help Gasper increase his running speed and improve his ability to maintain a consistent pace throughout the race.
For the Sled Push segment, Gasper should focus on building strength and power in his lower body. Exercises such as squats, lunges, and deadlifts can help improve his leg strength, which will translate into better performance during the sled push.
To address the Wall Balls segment, Gasper should focus on improving his upper body and core strength. Incorporating exercises such as weighted medicine ball squats, overhead presses, and planks can help develop the necessary strength and stability for better performance in this segment.
The Sandbag Lunges segment also requires a combination of strength and endurance. Gasper should incorporate exercises such as weighted lunges, step-ups, and Bulgarian split squats into his training routine to improve his leg strength and endurance.
The Sled Pull segment requires a combination of upper body and core strength. Gasper should focus on exercises such as rows, pull-ups, and planks to strengthen his back, shoulders, and core, which will improve his performance in this segment.
To improve in the Running 7 and Running 2 segments, Gasper should continue to work on his overall running speed and endurance. Incorporating longer distance runs, tempo runs, and hill sprints can help improve his running performance in these specific segments.
Additionally, Gasper should consider incorporating specific training sessions that mimic the demands of the Hyrox race. This can include combining exercises and running segments in a circuit-style format to simulate the race conditions and improve overall race-specific fitness.
In conclusion, Gasper Valant had an impressive performance in the Hyrox race, placing in the top 14% overall and top 13% in his age group. To further enhance his performance, Gasper should focus on improving his running speed and endurance, as well as targeting specific segments where he lost the most time. By incorporating specific training strategies and techniques, Gasper can continue to improve his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| König Torben | 2018 Hamburg | 01:09:12 | |
| Träxler Martin | 2023 Stuttgart | 01:08:54 | |
| Petschl Tobias | 2021 Stuttgart | 01:09:13 | |
| Beattie Paul | 2024 Birmingham | 01:08:37 | |
| Dustour Jonathan | 2024 World Championships Nice | 01:08:50 | |
| Steenbuck Nico | WorldChampionship - Leipzig | 01:08:41 | |
| Jorge Hugo | 2024 Madrid | 01:08:47 | |
| Critides Wade | 2024 Anaheim | 01:09:08 | |
| Hayes Jr. Anthony | 2024 Anaheim | 01:09:03 | |
| Clarkson Dan | 2024 Melbourne | 01:08:14 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Frankfurt | 01:01:15 | |
| 2024 Stuttgart | 01:01:47 | |
| 2022 Leipzig | 01:13:21 | |
| 2022 Essen | 01:10:12 | |
| 2024 Karlsruhe | 01:05:26 | |
| 2023 München | 01:16:57 | |
| 2023 Köln | 01:07:18 | |
| 2023 Maastricht European Championships | 01:05:38 | |
| 2024 Frankfurt | 01:08:12 | |
| 2022 München | 01:17:06 | |
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