Dive into this athlete’s performance at 2024 Sydney 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 Gardiner Ian'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 Gardiner Ian'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 Gardiner Ian'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 Gardiner Ian'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
05:25.
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:
Ian Gardiner demonstrated a commendable performance in the HYROX race held in Sydney, ranking 230th overall and 5th in his age group, which places him among the top 10% of his peers. His overall time was 01:17:26, reflecting a solid effort in a competitive field. Ian's pacing strategy suggested he might have started too fast, as evidenced by his impressive 11th percentile rank in Running 1, but his pace declined in subsequent running segments. His total running time was slightly slower than average, indicating a need for improved endurance and pacing across the race. His performance in strength-based segments was generally strong, particularly in exercises such as the Sled Push and Farmers Carry, indicating a well-rounded athlete with a hybrid profile.
Segments to Improve:
Total Running Time: Ian's total running time was 00:40:55, which is 01:36 slower than the average. This suggests a need to enhance his running efficiency and endurance.
Training Strategy: Incorporate tempo runs and interval training to improve cardiovascular endurance and running economy. Aim for 3-4 weekly sessions focusing on varied running paces and distances.
Drills: Strides and hill repeats to build speed and power, and long runs to build stamina.
Wall Balls: With a time of 06:40, Ian was 01:00 slower than average. This could indicate fatigue or form issues.
Training Strategy: Focus on improving leg and core strength with high-repetition low-weight squats, and practice the wall ball movement to ensure efficient form.
Exercises: Incorporate wall ball sets into circuit training, emphasizing maintaining a steady rhythm and correct form.
Burpees Broad Jump: Ian was 00:08 faster than average but there is still room for improvement.
Training Strategy: Work on explosive power and agility through plyometric exercises.
Exercises: Box jumps, burpee variations, and lateral jumps to improve explosive movement and agility.
Race Strategies:
Pacing: Implement a more conservative start to prevent early fatigue, maintaining a sustainable pace through the middle and end of the race.
Transition Efficiency: The Roxzone time was notably efficient, but continuous practice on quicker transitions can shave off additional seconds. Practice quick transitions in training to enhance this skill.
Compromised Running: Practice running directly after strength exercises to simulate race conditions and improve recovery speed during transitions.