Dive into this athlete’s performance at 2023 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.
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 Norman Gareth'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 Norman Gareth'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 Norman Gareth'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 Norman Gareth'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 09:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 09:46 | 51:05 to 41:19 | 99.7% |
| Burpees Broad Jump | 00:02 | 04:57 to 04:55 | 0.3% |
| Ski Erg | 00:00 | 03:51 to 03:51 | 0.0% |
| Sled Push | 00:00 | 01:53 to 01:53 | 0.0% |
| Sled Pull | 00:00 | 04:04 to 04:04 | 0.0% |
| Rowing | 00:00 | 04:13 to 04:13 | 0.0% |
| Farmers Carry | 00:00 | 01:55 to 01:55 | 0.0% |
| Sandbag Lunges | 00:00 | 03:52 to 03:52 | 0.0% |
| Wall Balls | 00:00 | 04:35 to 04:35 | 0.0% |
| Norman Gareth | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:32 | 00:00 | 04:35 -00:03 | 00:00 +00:00 |
| Ski Erg | 03:51 | 04:32 | 04:26 -00:35 | 04:35 -00:03 |
| Running 2 | 08:02 | 08:23 | 04:54 +03:08 | 09:01 -00:38 |
| Sled Push | 01:53 | 16:25 | 02:51 -00:58 | 13:55 +02:30 |
| Running 3 | 08:40 | 18:18 | 05:21 +03:19 | 16:46 +01:32 |
| Sled Pull | 04:04 | 26:58 | 04:52 -00:48 | 22:07 +04:51 |
| Running 4 | 08:21 | 31:02 | 05:20 +03:01 | 26:59 +04:03 |
| Burpees Broad Jump | 04:57 | 39:23 | 05:15 -00:18 | 32:19 +07:04 |
| Running 5 | 05:09 | 44:20 | 05:30 -00:21 | 37:34 +06:46 |
| Rowing | 04:13 | 49:29 | 04:48 -00:35 | 43:04 +06:25 |
| Running 6 | 05:18 | 53:42 | 05:21 -00:03 | 47:52 +05:50 |
| Farmers Carry | 01:55 | 59:00 | 02:09 -00:14 | 53:13 +05:47 |
| Running 7 | 05:09 | 01:00:55 | 05:20 -00:11 | 55:22 +05:33 |
| Sandbag Lunges | 03:52 | 01:06:04 | 05:02 -01:10 | 01:00:42 +05:22 |
| Running 8 | 05:57 | 01:09:56 | 05:57 +00:00 | 01:05:44 +04:12 |
| Wall Balls | 04:35 | 01:15:53 | 06:25 -01:50 | 01:11:41 +04:12 |
| Roxzone | 04:31 | 01:24:50 | 06:44 -02:13 | 01:24:50 |
However, there are areas where Gareth can improve to further enhance his performance. His total running time of 00:51:05 was 09:53 slower than the average, indicating that he may need to focus on improving his running ability. Additionally, his best running lap of 00:04:32 was 00:06 slower than average, suggesting that he could work on maintaining a consistent pace throughout the race.
- Transition Time: Gareth should focus on reducing his transition time in the roxzone. This can be achieved by improving his overall fitness and practicing quick and efficient transitions between exercises. Incorporating specific drills that simulate the transitions, such as circuit training or interval training with minimal rest, can help him improve his transition time.
- Strength Training: To enhance his overall performance, Gareth should incorporate strength training exercises that target the muscle groups used in the Hyrox race. This can include exercises such as squats, lunges, deadlifts, and kettlebell swings. Focusing on both upper and lower body strength can improve his overall performance and help him overcome obstacles more efficiently.
- Endurance Training: Building endurance is crucial for a successful Hyrox race. Gareth should incorporate long-distance runs, interval training, and other cardiovascular exercises to improve his overall endurance. This will allow him to maintain a strong pace throughout the race and minimize time lost in slower segments.
- Form Corrections: It is essential for Gareth to focus on maintaining proper form during all exercises and running segments. Correcting any form issues, such as posture, stride length, or breathing, can significantly improve his performance. Working with a coach or trainer to analyze his form and make necessary corrections can be beneficial.
- Mental Preparation: Hyrox races can be physically and mentally demanding. Gareth should focus on mental preparation techniques such as visualization, positive self-talk, and goal setting to enhance his mental toughness and overcome any challenges during the race.
By implementing these strategies and incorporating specific exercises, drills, and training routines tailored to his needs, Gareth can improve his performance in future Hyrox races and achieve his goals. It is also important for him to monitor his progress and make adjustments to his training plan as needed.
| Similar Athletes | |||
|---|---|---|---|
| Hllersberger Felix | 2023 Frankfurt | 01:25:07 | |
| Bannier Maarten | 2024 Amsterdam | 01:24:40 | |
| Carrera Carlos | 2019 New York | 01:24:30 | |
| Renaux Camille | 2023 Barcelona | 01:24:21 | |
| Borowski Julian | 2023 München | 01:25:08 | |
| Winter Sam | 2022 Manchester | 01:24:26 | |
| Dunford Steve | 2023 Singapore | 01:25:00 | |
| Peter Dario | 2023 Frankfurt | 01:24:25 | |
| Fidgett Adam | 2022 Manchester | 01:25:19 | |
| Furino Matthew | 2024 New York | 01:24:29 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Melbourne | 01:16:17 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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