Gates Benjamin Hyrox Result

Dive into this athlete’s performance at 2023 Chicago 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

USA USA Flag Men 30-34 #90050 01:25:22 47th in AG | Top 43.9% 191st | Top 40.7%
+00:00
42:29
Run Total
+00:01
05:19
Avg. Lap
+00:04
04:37
Best Lap
-00:35
35:31
Workout Total
-00:04
04:26
Avg. Workout
+00:36
07:26
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 Gates Benjamin'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 Gates Benjamin'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 Gates Benjamin'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 Gates Benjamin'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 03:26. Check the detail of the improvement plan below.

01:00 Potential Improvement 29.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:00 42:29 to 41:29 29.1%
Sled Push 00:50 03:31 to 02:41 24.3%
Sled Pull 00:40 05:16 to 04:36 19.4%
Ski Erg 00:29 04:51 to 04:22 14.1%
Rowing 00:15 04:58 to 04:43 7.3%
Farmers Carry 00:12 02:14 to 02:02 5.8%
Burpees Broad Jump 00:00 04:52 to 04:52 0.0%
Sandbag Lunges 00:00 04:20 to 04:20 0.0%
Wall Balls 00:00 05:29 to 05:29 0.0%

Splits Time

Gates Benjamin Perfect Race
Splits Total Average Total
Running 1 04:37 00:00 04:36 +00:01 00:00 +00:00
Ski Erg 04:51 04:37 04:26 +00:25 04:36 +00:01
Running 2 04:52 09:28 04:56 -00:04 09:02 +00:26
Sled Push 03:31 14:20 02:53 +00:38 13:58 +00:22
Running 3 05:23 17:51 05:22 +00:01 16:51 +01:00
Sled Pull 05:16 23:14 04:55 +00:21 22:13 +01:01
Running 4 05:29 28:30 05:20 +00:09 27:08 +01:22
Burpees Broad Jump 04:52 33:59 05:18 -00:26 32:28 +01:31
Running 5 05:49 38:51 05:31 +00:18 37:46 +01:05
Rowing 04:58 44:40 04:49 +00:09 43:17 +01:23
Running 6 05:27 49:38 05:22 +00:05 48:06 +01:32
Farmers Carry 02:14 55:05 02:11 +00:03 53:28 +01:37
Running 7 05:24 57:19 05:21 +00:03 55:39 +01:40
Sandbag Lunges 04:20 01:02:43 05:05 -00:45 01:01:00 +01:43
Running 8 05:31 01:07:03 05:58 -00:27 01:06:05 +00:58
Wall Balls 05:29 01:12:34 06:29 -01:00 01:12:03 +00:31
Roxzone 07:26 01:25:22 06:50 +00:36 01:25:22
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Benjamin Gates had a solid performance in the 2023 Chicago HYROX race. He achieved an overall rank of 191, which places him in the top 24% of 768 athletes. In his age group (30-34), he ranked 47th, which is in the top 27% of 168 athletes. His overall time was 01:25:22, with a total running time of 00:42:29. His total running time was 01:12 slower than the average for his finish time.

Benjamin's best running lap was 00:04:37, which indicates a good burst of speed and endurance.

Segments to Improve


1. Roxzone:
Benjamin's Roxzone time was 00:07:26, which is 00:53 slower than the average. This suggests that he may have taken longer rest periods or transitions between exercise zones. To improve this segment, Benjamin should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) workouts that simulate the transitions between exercise zones can help improve his speed and efficiency.

2. Ski Erg:
Benjamin's time on the Ski Erg was 00:04:51, which is 00:26 slower than the average. To improve his performance on this segment, he should focus on building upper body and core strength. Exercises such as rowing, kettlebell swings, and planks can help improve his power on the Ski Erg. Additionally, practicing proper technique and efficient movements on the Ski Erg can help him shave off valuable seconds.

3. Sled Push:
Benjamin's time for the Sled Push was 00:03:31, which is 00:19 slower than the average. To improve his performance in this segment, he should focus on building lower body strength and power. Exercises such as squats, lunges, and deadlifts can help improve his pushing strength. Additionally, practicing proper pushing technique and finding the optimal body positioning can help him improve his speed and efficiency in the Sled Push.

4. Running 5:
Benjamin's time for Running 5 was 00:05:49, which is 00:18 slower than the average. To improve his running performance, he should focus on building his endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running speed and endurance. Additionally, working on his running form and efficiency can help him conserve energy and maintain a faster pace.

5. Best Lap:
Benjamin's best running lap was 00:04:37, indicating a strong burst of speed and endurance. To further enhance his performance in this segment, he should focus on maintaining a consistent pace throughout the race. Practicing negative splits, where he gradually increases his speed throughout the race, can help him maintain a strong and steady performance.

6. Rowing:
Benjamin's time on the rowing machine was 00:04:58, which is 00:14 slower than the average. To improve his performance on the rowing segment, he should focus on building his upper body and core strength. Exercises such as rowing, pull-ups, and planks can help improve his power and endurance on the rowing machine. Additionally, practicing proper rowing technique and finding the optimal stroke rate can help him improve his efficiency and speed.

Strategies


1. Pacing:
Benjamin should focus on maintaining a consistent and sustainable pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow may result in lost time that is difficult to make up later. By establishing a target pace and sticking to it, Benjamin can optimize his performance and avoid burning out too early.

2. Transitions:
Benjamin should aim to minimize his transition time between exercise zones. Practicing quick and efficient transitions during training can help him save valuable time during the race. By being mindful of his movements and having a clear plan for each transition, he can reduce unnecessary rest periods and maintain his momentum.

3. Mental Preparation:
HYROX races require a strong mental focus and resilience. Benjamin should incorporate mental preparation techniques into his training, such as visualization and positive self-talk. Visualizing successful race scenarios and mentally rehearsing each segment can help him feel more confident and prepared on race day.

4. Strength and Conditioning:
Benjamin should continue to focus on building overall strength and conditioning. Incorporating a balanced training program that includes both cardiovascular exercises and strength training will help him improve his performance in all segments of the race. Working with a coach or trainer to develop a personalized training plan can ensure that he is targeting the specific areas that need improvement.

By implementing these strategies and focusing on the identified areas of improvement, Benjamin Gates can enhance his performance in future HYROX races and continue to achieve personal bests.

Similar Athletes
Davies Alun 2023 Manchester 01:25:39
Joaquim Duane 2024 Cape Town 01:25:36
Duijghuisen Bart 2023 Rotterdam 01:25:01
Le Deaut Aurélien 2024 Paris 01:25:41
Omeara Gareth 2024 Cape Town 01:25:39
Stanford Ryan 2024 Birmingham 01:25:20
Baker Stephen 2023 Frankfurt 01:25:10
Henry Jamaal 2024 Houston 01:25:41
Murphy Chris 2024 Anaheim 01:25:09
Gherissi Hazem 2024 Marseille 01:25:48

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