Garden David Hyrox Result

Dive into this athlete’s performance at 2023 Amsterdam 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 30-34 #103025 01:22:45 92nd in AG | Top 36.4% 313th | Top 29.0%
+02:41
44:04
Run Total
+00:20
05:30
Avg. Lap
-00:41
03:45
Best Lap
-01:35
33:25
Workout Total
-00:12
04:10
Avg. Workout
-01:04
05:20
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 Garden David'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 Garden David'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 Garden David'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 Garden David'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 05:51. Check the detail of the improvement plan below.

03:46 Potential Improvement 64.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:46 44:04 to 40:18 64.4%
Sled Push 01:11 03:45 to 02:34 20.2%
Sled Pull 00:27 04:51 to 04:24 7.7%
Farmers Carry 00:27 02:24 to 01:57 7.7%
Ski Erg 00:00 04:06 to 04:06 0.0%
Burpees Broad Jump 00:00 03:55 to 03:55 0.0%
Rowing 00:00 04:34 to 04:34 0.0%
Sandbag Lunges 00:00 04:27 to 04:27 0.0%
Wall Balls 00:00 05:23 to 05:23 0.0%

Splits Time

Garden David Perfect Race
Splits Total Average Total
Running 1 03:45 00:00 04:29 -00:44 00:00 +00:00
Ski Erg 04:06 03:45 04:24 -00:18 04:29 -00:44
Running 2 05:24 07:51 04:51 +00:33 08:53 -01:02
Sled Push 03:45 13:15 02:50 +00:55 13:44 -00:29
Running 3 05:36 17:00 05:14 +00:22 16:34 +00:26
Sled Pull 04:51 22:36 04:45 +00:06 21:48 +00:48
Running 4 05:38 27:27 05:13 +00:25 26:33 +00:54
Burpees Broad Jump 03:55 33:05 05:02 -01:07 31:46 +01:19
Running 5 05:46 37:00 05:22 +00:24 36:48 +00:12
Rowing 04:34 42:46 04:45 -00:11 42:10 +00:36
Running 6 05:50 47:20 05:15 +00:35 46:55 +00:25
Farmers Carry 02:24 53:10 02:07 +00:17 52:10 +01:00
Running 7 05:46 55:34 05:13 +00:33 54:17 +01:17
Sandbag Lunges 04:27 01:01:20 04:53 -00:26 59:30 +01:50
Running 8 06:22 01:05:47 05:44 +00:38 01:04:23 +01:24
Wall Balls 05:23 01:12:09 06:14 -00:51 01:10:07 +02:02
Roxzone 05:20 01:22:45 06:24 -01:04 01:22:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


David Garden performed well in the 2023 Amsterdam Hyrox race, finishing with an overall rank of 313, which puts him in the top 21% of 1473 athletes. In his age group (30-34), he ranked 92 out of 337 athletes, placing him in the top 27%. His overall time was 01:22:45, with a total running time of 00:44:04, which was 04:16 slower than the average for his finish time. This indicates that David may need to focus on improving his overall fitness and transition time in order to enhance his performance.

Segments to Improve


Based on the splits analysis, the segments where David lost the most time were Run Total, Running 6, Sled Push, Running 2, Running 7, Running 8, Running 4, Running 5, Running 3, and Farmers Carry. These segments should be the focus of his training in order to improve his performance.

For the Run Total segment, David should work on improving his overall fitness and endurance. He can incorporate interval training, such as high-intensity interval training (HIIT), into his routine to increase his cardiovascular capacity and improve his running speed. Additionally, he should focus on his running form and technique to maximize efficiency and reduce unnecessary energy expenditure.

In the Running 6 segment, David should work on improving his running speed and endurance. Interval training, such as sprint intervals and tempo runs, can help him increase his running speed and build his endurance. He should also incorporate strength training exercises that target the muscles used in running, such as lunges and squats, to improve his running performance.

For the Sled Push segment, David should focus on improving his strength and power. He can incorporate exercises such as sled pushes and weighted squats into his training routine to build the necessary strength for this segment. Additionally, he should work on his technique and form during the sled push to maximize efficiency and minimize time lost.

In the Running 2, Running 7, and Running 8 segments, David should work on improving his running speed and endurance. Interval training, hill sprints, and long-distance runs can help him increase his running speed and build his endurance. He should also focus on maintaining a consistent pace throughout these segments to prevent unnecessary fatigue.

For the Running 4, Running 5, and Running 3 segments, David should focus on improving his running endurance and pacing. Long-distance runs, tempo runs, and fartlek training can help him improve his endurance and maintain a consistent pace throughout these segments. He should also work on his mental focus and pacing strategy to ensure he does not start too fast and then slow down towards the end.

In the Farmers Carry segment, David should focus on improving his grip strength and overall strength. Incorporating exercises such as farmer's carries, deadlifts, and pull-ups into his training routine can help him build the necessary strength for this segment. He should also work on his grip technique to ensure a secure and efficient grip on the weights.

Strategies


During the race, David should focus on pacing himself appropriately to avoid burnout and maintain a consistent performance throughout. He should start at a comfortable pace and gradually increase his speed as the race progresses, being mindful not to push too hard too early. Additionally, he should pay attention to his form and technique during each segment, ensuring he is using the most efficient movements to maximize his performance. Finally, he should prioritize transitions between segments, aiming to minimize the time spent in the roxzone and maximize the time spent actively participating in the race.

Similar Athletes
Bradley Tom 2024 Sports Direct HYROX London 01:23:13
Ramos Ted 2023 Chicago - North American Open Championship 01:22:30
Tarbuck David 2024 Manchester 01:22:21
Padovani Julien 2024 Bordeaux 01:22:32
Duineveld Peter 2024 Amsterdam 01:23:00
Marshall Kevin 2024 Madrid 01:22:43
Bradley James 2024 Stockholm 01:22:57
Paluschek Maik 2022 Hamburg 01:22:30
Coomer Peter 2024 Manchester 01:22:49
Huber Renato 2023 Malmö 01:23:01

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