Dive into this athlete’s performance at 2024 Melbourne 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.
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 Gamble Martin'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 Gamble Martin'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 Gamble Martin'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 Gamble Martin'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
08:50.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Martin Gamble demonstrated commendable strength in the HYROX event, particularly excelling in strength-based exercises such as the Sled Push, Sled Pull, Sandbag Lunges, and Wall Balls, where he ranked in the top 10%. However, his total running time was significantly slower than the average, suggesting that his performance is more strength-oriented rather than running-focused. His pacing strategy might have been too conservative at the start, as indicated by the slower times in the first four running segments, before picking up pace in the latter stages. This indicates a runner profile that could benefit from increased endurance and speed work.
Segments to Improve
Total Running Time: Martin's running segments were notably slower than average. To enhance his running performance, he should incorporate interval training, focusing on both speed and endurance. Specific exercises include:
Interval Training: Perform short bursts of high-intensity runs (e.g., 400m sprints) followed by rest periods. This will improve speed and cardiovascular endurance.
Tempo Runs: Sustained runs at a challenging but manageable pace for 20-30 minutes can enhance stamina.
Long Runs: Include weekly long runs at a steady pace to build overall endurance.
Roxzone Transitions: Although slightly better than average, improving transitions can enhance overall efficiency. Focus on:
Transition Drills: Practice moving quickly from one exercise to the next without unnecessary rest. Time these transitions to simulate race conditions.
Functional Circuit Training: Incorporate exercises that mimic race transitions, such as combining running with strength exercises in quick succession.
Race Strategies
Optimize Pacing: Start the race at a steady pace to conserve energy for later stages. Gradually increase speed as the race progresses, ensuring a strong finish.
Focus on Transitions: Minimize transition times by practicing efficient movement between exercises. Visualize the race flow and rehearse transitions during training.
Monitor Energy Levels: Be mindful of energy expenditure throughout the race. Implement a nutrition strategy that includes energy gels or bars to maintain energy levels.
Leverage Strengths: Capitalize on strength segments where Martin excels to gain time and confidence. Use these segments to recover mentally and prepare for the next running portion.
By implementing these strategies and focusing on the identified improvement areas, Martin can enhance his overall performance in future HYROX races.