Gandigan Rolando Performance Analysis

Dive into this athlete’s performance at 2023 Dubai 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.

Season 23/24 2023 Dubai (445) HYROX (359) Men (270) Gandigan Rolando

PHI PHI Flag Men 35-39 #114026 01:40:46 60th in AG | Top 75.0% 200th | Top 74.1%

Performance Highlights

+06:55
56:08
Run Total
+00:53
07:01
Avg. Lap
-00:34
04:34
Best Lap
-03:30
39:23
Workout Total
-00:26
04:55
Avg. Workout
-03:26
05:19
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 Gandigan Rolando'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 Gandigan Rolando'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 Gandigan Rolando'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 Gandigan Rolando'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 10:45. Check the detail of the improvement plan below.

08:09 Potential Improvement 75.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 08:09 56:08 to 47:59 75.8%
Farmers Carry 02:36 05:06 to 02:30 24.2%
Ski Erg 00:00 04:26 to 04:26 0.0%
Sled Push 00:00 03:00 to 03:00 0.0%
Sled Pull 00:00 05:03 to 05:03 0.0%
Burpees Broad Jump 00:00 04:30 to 04:30 0.0%
Rowing 00:00 05:05 to 05:05 0.0%
Sandbag Lunges 00:00 05:41 to 05:41 0.0%
Wall Balls 00:00 06:32 to 06:32 0.0%

Splits Time

Gandigan Rolando Perfect Race
Splits Total Average Total
Running 1 04:34 00:00 05:08 -00:34 00:00 +00:00
Ski Erg 04:26 04:34 04:40 -00:14 05:08 -00:34
Running 2 06:00 09:00 05:37 +00:23 09:48 -00:48
Sled Push 03:00 15:00 03:25 -00:25 15:25 -00:25
Running 3 07:05 18:00 06:07 +00:58 18:50 -00:50
Sled Pull 05:03 25:05 05:54 -00:51 24:57 +00:08
Running 4 06:40 30:08 06:08 +00:32 30:51 -00:43
Burpees Broad Jump 04:30 36:48 06:40 -02:10 36:59 -00:11
Running 5 06:58 41:18 06:25 +00:33 43:39 -02:21
Rowing 05:05 48:16 05:09 -00:04 50:04 -01:48
Running 6 09:39 53:21 06:14 +03:25 55:13 -01:52
Farmers Carry 05:06 01:03:00 02:34 +02:32 01:01:27 +01:33
Running 7 06:36 01:08:06 06:13 +00:23 01:04:01 +04:05
Sandbag Lunges 05:41 01:14:42 06:17 -00:36 01:10:14 +04:28
Running 8 08:39 01:20:23 07:16 +01:23 01:16:31 +03:52
Wall Balls 06:32 01:29:02 08:14 -01:42 01:23:47 +05:15
Roxzone 05:19 01:40:46 08:45 -03:26 01:40:46
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Rolando Gandigan had a solid performance in the 2023 Dubai Hyrox race, finishing in the top 55% of 359 athletes overall. In his age group (35-39), he ranked in the top 57% of 105 athletes. His overall time was 01:40:46, with a total running time of 00:56:08, which was 09:18 slower than the average. This indicates that Rolando may need to focus on improving his overall fitness and transition times.

Segments to Improve


1. Running 6:
Rolando's time of 00:09:39 in this segment was 03:25 slower than the average. To improve his performance in this segment, he should focus on building endurance and speed through interval training and tempo runs. Incorporating hill sprints and long-distance runs into his training routine can also help him develop the necessary stamina for this segment.

2. Farmers Carry:
Rolando's time of 00:05:06 in this segment was 02:29 slower than the average. To improve his performance, he should incorporate specific exercises to strengthen his grip and upper body, such as farmer's walks, deadlifts, and pull-ups. Additionally, implementing grip strength training exercises, such as plate pinches and forearm curls, can help him improve his performance in this segment.

3. Running 8:
Rolando's time of 00:08:39 in this segment was 01:15 slower than the average. To enhance his running performance, he should focus on improving his speed and endurance through interval training and tempo runs. Incorporating exercises that target his lower body, such as squats, lunges, and plyometric drills, can also help him improve his running speed and agility.

4. Running 3, Running 5, Running 4, Running 2, Running 7:
Rolando's times in these running segments were all slower than the average. To improve his running performance overall, he should incorporate a combination of interval training, tempo runs, and long-distance runs into his training routine. Implementing exercises that target his lower body, such as hill sprints, agility ladder drills, and box jumps, can also help him improve his running speed and endurance.

Strategies


- Pacing: Rolando should focus on maintaining a consistent pace throughout the race. Avoiding starting too fast or too slow can help him conserve energy and perform better overall. Incorporating interval training and tempo runs into his training routine can help him develop a better sense of pacing.

- Transition Time: Rolando should work on improving his transition times between exercises. By practicing smooth and efficient transitions during his training sessions, he can save valuable time during the race. Implementing specific drills to improve his transition speed, such as practicing quick and controlled movements between exercises, can help him become more efficient.

- Strength vs. Running: Based on Rolando's overall running time being slower than average, he should prioritize his running training to improve his overall performance. Incorporating interval training, tempo runs, and long-distance runs into his training routine can help him develop the necessary speed and endurance for the running segments of the race.

- Overall Fitness: To improve his overall performance, Rolando should focus on improving his overall fitness. This includes incorporating a combination of strength training, cardiovascular exercises, and mobility work into his training routine. Implementing exercises that target his entire body, such as burpees, kettlebell swings, and rowing, can help him improve his overall fitness level.

- Hyrox-Specific Training: To prepare for future Hyrox races, Rolando should incorporate specific training exercises that mimic the movements and challenges of the race. This can include exercises such as sandbag lunges, sled pushes and pulls, ski erg workouts, and wall balls. By practicing these movements during his training sessions, he can better prepare himself for the demands of the race.

In conclusion, Rolando Gandigan had a respectable performance in the 2023 Dubai Hyrox race. To improve his performance, he should focus on improving his overall fitness, transition times, and running speed. By incorporating specific training strategies and techniques, such as interval training, tempo runs, and strength exercises, he can enhance his performance in the identified areas of improvement.

Similar Athletes
Di Paola Roberto 2024 Milan 01:40:59
Lange Harry 2024 Berlin 01:40:17
Förster Zeno 2024 Amsterdam 01:41:12
Peters Tilo 2024 Hamburg 01:40:53
Sartori Pietro Giuseppe 2024 Turin 01:40:34
Bioletti Thomas 2022 Hamburg 01:40:29
Wagner Denny 2019 Leipzig 01:41:09
Poulsen Henrik 2024 Copenhagen 01:40:32
Winter Thomas 2019 Hannover 01:40:58
Wagers Ash 2022 Los Angeles 01:40:22

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download