Dive into this athlete’s performance at 2023 Dublin 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 731 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 Gowing Jonathan'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 Gowing Jonathan 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 Gowing Jonathan’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 Gowing Jonathan'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 07:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:35 | 58:38 to 52:03 | 84.4% |
| Wall Balls | 01:01 | 10:05 to 09:04 | 13.0% |
| Sled Push | 00:12 | 04:02 to 03:50 | 2.6% |
| Ski Erg | 00:00 | 04:41 to 04:41 | 0.0% |
| Sled Pull | 00:00 | 05:10 to 05:10 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:33 to 06:33 | 0.0% |
| Rowing | 00:00 | 04:57 to 04:57 | 0.0% |
| Farmers Carry | 00:00 | 02:10 to 02:10 | 0.0% |
| Sandbag Lunges | 00:00 | 06:30 to 06:30 | 0.0% |
| Gowing Jonathan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:39 | 00:00 | 05:24 -01:45 | 00:00 +00:00 |
| Ski Erg | 04:41 | 03:39 | 04:47 -00:06 | 05:24 -01:45 |
| Running 2 | 07:28 | 08:20 | 06:02 +01:26 | 10:11 -01:51 |
| Sled Push | 04:02 | 15:48 | 03:42 +00:20 | 16:13 -00:25 |
| Running 3 | 07:42 | 19:50 | 06:45 +00:57 | 19:55 -00:05 |
| Sled Pull | 05:10 | 27:32 | 06:32 -01:22 | 26:40 +00:52 |
| Running 4 | 07:46 | 32:42 | 06:43 +01:03 | 33:12 -00:30 |
| Burpees Broad Jump | 06:33 | 40:28 | 07:35 -01:02 | 39:55 +00:33 |
| Running 5 | 08:07 | 47:01 | 07:03 +01:04 | 47:30 -00:29 |
| Rowing | 04:57 | 55:08 | 05:22 -00:25 | 54:33 +00:35 |
| Running 6 | 07:47 | 01:00:05 | 06:49 +00:58 | 59:55 +00:10 |
| Farmers Carry | 02:10 | 01:07:52 | 02:46 -00:36 | 01:06:44 +01:08 |
| Running 7 | 08:03 | 01:10:02 | 06:50 +01:13 | 01:09:30 +00:32 |
| Sandbag Lunges | 06:30 | 01:18:05 | 06:59 -00:29 | 01:16:20 +01:45 |
| Running 8 | 08:09 | 01:24:35 | 08:23 -00:14 | 01:23:19 +01:16 |
| Wall Balls | 10:05 | 01:32:44 | 09:13 +00:52 | 01:31:42 +01:02 |
| Roxzone | 08:25 | 01:51:07 | 10:12 -01:47 | 01:51:07 |
Based on the splits analysis, Jonathan performed above average in Running 1 and Ski Erg, but slower than average in Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Wall Balls. He performed better than average in Sled Push, Sled Pull, Burpees Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. His Roxzone time was 00:08:25, which was 01:48 faster than average.
a. Interval Training: Incorporate interval training sessions into his training routine. This can involve alternating between periods of high-intensity running and recovery periods.
b. Hill Training: Incorporate hill sprints and hill repeats into his training. This will help improve his leg strength and endurance.
c. Tempo Runs: Include tempo runs in his training, where he runs at a challenging but sustainable pace for a set distance or time.
d. Long Runs: Increase the distance of his long runs gradually to build endurance.
e. Plyometric Exercises: Incorporate plyometric exercises, such as box jumps and jump squats, to improve explosive power and running efficiency.
f. Proper Form and Technique: Focus on maintaining proper running form and technique, including posture, arm swing, and foot strike.
2. Wall Balls: Jonathan lost time in the Wall Balls segment. To improve performance, he should focus on the following:
a. Strength Training: Incorporate exercises that target the muscles used in wall balls, such as squats, lunges, and shoulder presses.
b. Technique and Efficiency: Practice the proper technique for wall balls, including the depth of the squat and the timing of the throw.
c. Endurance Training: Improve overall endurance through cardio exercises and high-intensity interval training.
d. Mental Preparation: Focus on mental preparation to maintain focus and accuracy during the wall balls segment.
By implementing these strategies and incorporating specific training techniques and exercises, Jonathan can improve his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Neuteleers Stef | 2024 Rotterdam | 01:51:23 | |
| Penello Marco | 2024 Milan | 01:51:11 | |
| Ferguson Robert | 2024 Melbourne | 01:50:58 | |
| Van Herk Tommy | 2024 Amsterdam | 01:51:19 | |
| Yong Wee Loon | 2024 Singapore National Stadium | 01:51:14 | |
| Aramesch Jonas | 2024 Hamburg | 01:50:52 | |
| Koe Lionel | 2024 Melbourne | 01:50:37 | |
| Thomson Tommy | 2024 Berlin | 01:51:33 | |
| Brucksch Johannes | 2024 Karlsruhe | 01:51:01 | |
| Neo Shi Jun | 2024 Incheon | 01:50:41 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Birmingham | 01:31:49 | |
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