Dive into this athlete’s performance at 2024 Manchester 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 Lyons Gavin'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 Lyons Gavin'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 Lyons Gavin'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 Lyons Gavin'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
02:30.
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:
Gavin Lyons demonstrated a commendable performance in the 2024 Manchester HYROX race, ranking in the top 52% of all athletes and top 51% in his age group. Notably, Gavin showed exceptional strength in certain areas, particularly in the sled pull, burpees broad jump, rowing, farmers carry, sandbag lunges, and wall balls, where he outperformed the average times significantly. This suggests a strong proficiency in strength-based exercises. Conversely, his total running time was 02:36 slower than average, indicating a potential area for improvement. His pacing appeared slightly off, starting close to average but falling behind in later running segments. Gavin presents a more strength-oriented profile, with a need to focus on improving his running endurance and pacing strategies.
Segments to Improve:
Roxzone: The Roxzone time was notably slower than average, indicating longer transition times or rest periods between exercises. To improve, Gavin should focus on enhancing his overall fitness to reduce the need for extended rest and practice quicker transitions. Drills such as circuit training with minimal rest between exercises can mimic race conditions and improve efficiency.
Total Running Time: Being slower than average suggests a need to boost running endurance and speed. Interval training, incorporating both short sprints and longer runs at a sustained pace, can help improve cardiovascular endurance. Additionally, hill repeats and tempo runs can increase leg strength and running economy.
Running 3, 4, & 6: These segments were significantly slower, indicating potential fatigue or pacing issues. Focused running drills, such as negative splits (running the second half of a distance faster than the first) and progressive long runs, can help improve pacing and endurance in longer distances.
Race Strategies:
Effective Pacing: Given the tendency to start at an average pace but slow down in later segments, Gavin should work on establishing a more conservative initial pace. This strategy will help conserve energy for a stronger finish, particularly in the running segments.
Strength to Running Transition: To address the slowdown in the Roxzone, Gavin should practice transitioning from strength exercises to running more efficiently. This can include specific workouts that combine strength exercises with short, intense runs to simulate race conditions and improve transition times.
Recovery and Nutrition: Proper recovery strategies, including stretching, foam rolling, and adequate nutrition, can significantly impact performance, especially in longer races. Focusing on recovery can help improve overall endurance and reduce fatigue in later race segments.
Incorporating these strategies and focusing on the identified areas for improvement should help Gavin Lyons enhance his performance in future HYROX races. Consistency in training, along with specific focus on weaker areas, will be key to turning potential weaknesses into strengths and achieving a more balanced performance profile.