Dive into this athlete’s performance at 2019 Essen 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.
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.
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.
This section showcases the entire Gonder Theodore'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 Gonder Theodore's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Gonder Theodore'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.
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 Gonder Theodore'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 07:09. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 07:09 | 46:13 to 39:04 | 100.0% |
| Ski Erg | 00:00 | 04:09 to 04:09 | 0.0% |
| Sled Push | 00:00 | 02:20 to 02:20 | 0.0% |
| Sled Pull | 00:00 | 04:06 to 04:06 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:42 to 03:42 | 0.0% |
| Rowing | 00:00 | 04:26 to 04:26 | 0.0% |
| Farmers Carry | 00:00 | 01:37 to 01:37 | 0.0% |
| Sandbag Lunges | 00:00 | 03:07 to 03:07 | 0.0% |
| Wall Balls | 00:00 | 04:43 to 04:43 | 0.0% |
| Gonder Theodore | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:23 | 00:00 | 04:21 -00:58 | 00:00 +00:00 |
| Ski Erg | 04:09 | 03:23 | 04:21 -00:12 | 04:21 -00:58 |
| Running 2 | 04:28 | 07:32 | 04:41 -00:13 | 08:42 -01:10 |
| Sled Push | 02:20 | 12:00 | 02:42 -00:22 | 13:23 -01:23 |
| Running 3 | 04:53 | 14:20 | 05:05 -00:12 | 16:05 -01:45 |
| Sled Pull | 04:06 | 19:13 | 04:31 -00:25 | 21:10 -01:57 |
| Running 4 | 02:58 | 23:19 | 05:04 -02:06 | 25:41 -02:22 |
| Burpees Broad Jump | 03:42 | 26:17 | 04:47 -01:05 | 30:45 -04:28 |
| Running 5 | 05:00 | 29:59 | 05:12 -00:12 | 35:32 -05:33 |
| Rowing | 04:26 | 34:59 | 04:40 -00:14 | 40:44 -05:45 |
| Running 6 | 05:08 | 39:25 | 05:05 +00:03 | 45:24 -05:59 |
| Farmers Carry | 01:37 | 44:33 | 02:02 -00:25 | 50:29 -05:56 |
| Running 7 | 05:05 | 46:10 | 05:04 +00:01 | 52:31 -06:21 |
| Sandbag Lunges | 03:07 | 51:15 | 04:39 -01:32 | 57:35 -06:20 |
| Running 8 | 05:22 | 54:22 | 05:33 -00:11 | 01:02:14 -07:52 |
| Wall Balls | 04:43 | 59:44 | 05:52 -01:09 | 01:07:47 -08:03 |
| Roxzone | 15:24 | 01:19:43 | 06:04 +09:20 | 01:19:43 |
- Gonder's total running time of 00:46:13 is 07:29 slower than the average for his finish time. This suggests that he could benefit from improving his overall fitness and transition time.
- His best running lap time of 00:02:58 indicates that he has good speed and endurance, but there is room for improvement in certain segments.
- Gonder should also strategize his transitions between exercises in the Roxzone. Practicing efficient and quick transitions during training can help him save valuable time during the race. He should familiarize himself with the equipment and exercises performed in the Roxzone to minimize any delays during transitions.
- It is important for Gonder to have a well-rounded training program that includes both cardiovascular and strength training exercises. Balancing his training between running and strength exercises will help him improve his overall performance in the Hyrox race.
In conclusion, Theodore Gonder performed well in the 2019 Essen Hyrox race, but there are areas where he can improve to enhance his performance. By focusing on improving his overall fitness, reducing transition time in the Roxzone, and incorporating specific running drills and exercises, Gonder can further excel in future races. Implementing pacing strategies and practicing efficient transitions will also contribute to his overall performance improvement.
| Similar Athletes | |||
|---|---|---|---|
| Raschke Fabian | 2019 Frankfurt | 01:20:11 | |
| Sellars Bernard | 2024 Dublin | 01:19:26 | |
| Pantelic Milos | 2023 Los Angeles | 01:19:32 | |
| Harg David | 2024 Copenhagen | 01:19:33 | |
| Levine Jason | 2024 Dallas | 01:19:36 | |
| Ancans Rihards | 2024 Malaga | 01:19:43 | |
| Remmers Maiko | 2022 Hamburg | 01:19:19 | |
| Van Rhenen Tim | 2023 Amsterdam | 01:19:45 | |
| Saunders Ant | 2024 Cape Town | 01:19:38 | |
| Wullschleger Patrick | 2022 Basel | 01:20:02 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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