Gray Christopher Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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.

Performance Highlights

GBR GBR Flag Men 35-39 #135028 01:24:58 313th in AG | Top 55.7% 1331st | Top 49.3%
-02:08
40:15
Run Total
-00:15
05:02
Avg. Lap
+00:10
04:41
Best Lap
+00:20
36:13
Workout Total
+00:02
04:31
Avg. Workout
+01:51
08:34
Roxzone

Race Summary

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 Gray Christopher'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 Gray Christopher'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 Gray Christopher'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 Gray Christopher'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 02:43. Check the detail of the improvement plan below.

01:10 Potential Improvement 42.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:10 06:08 to 04:58 42.9%
Wall Balls 00:52 06:53 to 06:01 31.9%
Sled Push 00:29 03:10 to 02:41 17.8%
Sled Pull 00:12 04:48 to 04:36 7.4%
Ski Erg 00:00 04:13 to 04:13 0.0%
Rowing 00:00 04:37 to 04:37 0.0%
Farmers Carry 00:00 01:40 to 01:40 0.0%
Sandbag Lunges 00:00 04:44 to 04:44 0.0%
Run Total 00:00 40:15 to 40:15 0.0%

Splits Time

Gray Christopher Perfect Race
Splits Total Average Total
Running 1 04:58 00:00 04:35 +00:23 00:00 +00:00
Ski Erg 04:13 04:58 04:26 -00:13 04:35 +00:23
Running 2 04:41 09:11 04:55 -00:14 09:01 +00:10
Sled Push 03:10 13:52 02:51 +00:19 13:56 -00:04
Running 3 04:57 17:02 05:22 -00:25 16:47 +00:15
Sled Pull 04:48 21:59 04:53 -00:05 22:09 -00:10
Running 4 05:15 26:47 05:20 -00:05 27:02 -00:15
Burpees Broad Jump 06:08 32:02 05:16 +00:52 32:22 -00:20
Running 5 05:05 38:10 05:30 -00:25 37:38 +00:32
Rowing 04:37 43:15 04:48 -00:11 43:08 +00:07
Running 6 05:02 47:52 05:22 -00:20 47:56 -00:04
Farmers Carry 01:40 52:54 02:10 -00:30 53:18 -00:24
Running 7 04:54 54:34 05:21 -00:27 55:28 -00:54
Sandbag Lunges 04:44 59:28 05:02 -00:18 01:00:49 -01:21
Running 8 05:25 01:04:12 05:57 -00:32 01:05:51 -01:39
Wall Balls 06:53 01:09:37 06:27 +00:26 01:11:48 -02:11
Roxzone 08:34 01:24:58 06:43 +01:51 01:24:58
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Christopher, you put in a solid effort at the 2024 Birmingham Hyrox, finishing 1331 overall and 313 in your age group! 🚀 That puts you in the top 49% of 2701 athletes—definitely something to be proud of! Your overall time of 01:24:58 is a testament to your dedication, especially since your total running time of 00:40:15 is 2:08 faster than the average. You’ve definitely got a runner’s profile, so let’s leverage that speed to work on your strength segments.

However, your pacing in the first run was a bit too conservative, coming in 23 seconds slower than average, which likely cost you some momentum. Starting too slow can be a slippery slope—like trying to climb a hill made of ice! The good news is that you have a strong base to build on. Let’s harness that running ability and elevate your performance in the strength aspects of the race.

Segments to Improve:

Now, let’s focus on those segments where you can snag some serious time and take your game to the next level:

  • Burpees Broad Jump: You came in at 00:06:08, which is 52 seconds slower than average. This is a significant time loss that can be improved. To build explosive power and endurance, incorporate plyometric training such as box jumps and burpee variations into your workouts. Aim for 3-4 sets of 10-15 reps, focusing on form and explosiveness.
  • Wall Balls: Registering at 00:06:53, you were 26 seconds behind the average. To boost your performance here, focus on your squat depth and throwing mechanics. Try performing wall balls with a heavier medicine ball during your strength sessions. You can also do high-rep squats and core stability exercises to ensure a solid foundation. 4 sets of 15 reps on the wall ball should do the trick!
  • Sled Push: At 00:03:10, you were 19 seconds slower than average. This suggests a need for strength and technique improvement. Incorporate sled pushes with varying weights into your training. Start with lighter weights and focus on form before gradually increasing the load. Perform 5 sets of 20-30 meters at high intensity, alternating with active rest periods.

The key here is to transform these segments into your new strengths. Remember, every rep is a step towards greatness—just like David Goggins says, "You are not gonna outwork me!"

Race Strategies:

Now that we have identified the areas needing improvement, let's talk strategy. During your next race:

  • Pacing: Start strong but controlled. Use the first run to establish a solid rhythm without going all out. Don’t let the excitement of the race sweep you off your feet—save some energy for those strength segments!
  • Transition Times: Your Roxzone time of 00:08:34 was 1:51 slower than average. Focus on minimizing downtime between exercises. Practice your transitions during training as if they were a race. Set a timer and see how quickly you can move from one exercise to the next.
  • Visualization: Picture yourself nailing each segment before the race. Visualization is a powerful tool that can help you mentally prepare and boost your performance. Imagine yourself crushing those Burpees and Wall Balls—like a boss!
Conclusion:

Christopher, you’ve got the speed, and now it’s time to work on turning those strength segments into your secret weapons! Every athlete has room for improvement—embrace the grind! 💪 Remember, “The only way to get better is to get uncomfortable.”

Keep pushing your limits, stay consistent, and have fun with the process. And if you find yourself struggling during a workout, just remember: those burdened wall balls are just your personal cheerleaders waiting to throw you a party. 🏆

Keep crushing it, and I’ll be here to help you level up! This is The Rox-Coach, and I believe in your potential. Let’s make that next race your best one yet!

Similar Athletes
Casanova André 2024 Hamburg 01:25:24
Assouline Joni 2024 Maastricht 01:24:48
Soost Patric 2024 Berlin 01:25:11
Fuchs Markus 2020 Karlsruhe 01:24:32
González Vilar Roi 2023 Malaga 01:24:57
Diaz Molina Francisco Manuel 2023 Malaga 01:24:37
Bridge Dean 2024 Birmingham 01:24:35
Moorhouse Jack 2024 Glasgow 01:25:04
De Kam Joost 2024 Amsterdam 01:24:57
Rigby Matthew 2023 Manchester 01:24:31

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