GentleKing Lance Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 40-44 #143051 01:08:35 10th in AG | Top 2.6% 48th | Top 2.0%
+01:47
36:36
Run Total
+00:13
04:34
Avg. Lap
+00:21
04:12
Best Lap
-02:18
26:43
Workout Total
-00:17
03:20
Avg. Workout
+00:31
05:16
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 GentleKing Lance'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 GentleKing Lance'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 GentleKing Lance'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 GentleKing Lance'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 03:53. Check the detail of the improvement plan below.

02:51 Potential Improvement 73.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:51 36:36 to 33:45 73.4%
Sandbag Lunges 00:28 03:57 to 03:29 12.0%
Farmers Carry 00:18 01:50 to 01:32 7.7%
Sled Pull 00:16 03:37 to 03:21 6.9%
Ski Erg 00:00 03:58 to 03:58 0.0%
Sled Push 00:00 01:44 to 01:44 0.0%
Burpees Broad Jump 00:00 03:14 to 03:14 0.0%
Rowing 00:00 04:12 to 04:12 0.0%
Wall Balls 00:00 04:11 to 04:11 0.0%

Splits Time

GentleKing Lance Perfect Race
Splits Total Average Total
Running 1 04:13 00:00 03:53 +00:20 00:00 +00:00
Ski Erg 03:58 04:13 04:09 -00:11 03:53 +00:20
Running 2 04:12 08:11 04:07 +00:05 08:02 +00:09
Sled Push 01:44 12:23 02:23 -00:39 12:09 +00:14
Running 3 04:32 14:07 04:24 +00:08 14:32 -00:25
Sled Pull 03:37 18:39 03:48 -00:11 18:56 -00:17
Running 4 04:38 22:16 04:24 +00:14 22:44 -00:28
Burpees Broad Jump 03:14 26:54 03:48 -00:34 27:08 -00:14
Running 5 04:50 30:08 04:30 +00:20 30:56 -00:48
Rowing 04:12 34:58 04:24 -00:12 35:26 -00:28
Running 6 04:29 39:10 04:25 +00:04 39:50 -00:40
Farmers Carry 01:50 43:39 01:46 +00:04 44:15 -00:36
Running 7 04:28 45:29 04:24 +00:04 46:01 -00:32
Sandbag Lunges 03:57 49:57 03:52 +00:05 50:25 -00:28
Running 8 05:14 53:54 04:42 +00:32 54:17 -00:23
Wall Balls 04:11 59:08 04:51 -00:40 58:59 +00:09
Roxzone 05:16 01:08:35 04:45 +00:31 01:08:35
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Lance GentleKing delivered an impressive performance at the 2024 Melbourne HYROX race, securing an overall rank of 48 out of 1801 athletes, placing him in the top 2% overall and the top 3% in his age group. This demonstrates his strong competitive edge. Despite his success, his total running time was 1:26 slower than the average, indicating a need for improvement in running efficiency. Lance's running segments suggest a relatively consistent pace, though he slightly lagged in the latter stages, implying a need for enhanced endurance. His strengths clearly lie in strength-based exercises, as demonstrated by his top-tier performances in the Sled Push and Wall Balls, which positions him as a strength-focused athlete.

Segments to Improve

  • Running: Lance's total running time was slower than average, highlighting a need for improved running efficiency. To address this:
    • Interval Training: Incorporate interval running sessions, alternating between high-intensity sprints (30 seconds) and moderate pace (1 minute). This will enhance both speed and endurance.
    • Long Runs: Schedule weekly long runs to build aerobic capacity and improve stamina.
    • Technique Drills: Focus on running form through drills like high knees, butt kicks, and strides to enhance running economy.
  • Roxzone: The transition time was notably slower, suggesting a need for improved transition efficiency.
    • Practice Transitions: Set up a mini-HYROX circuit to simulate transitions and practice moving quickly between exercises.
    • Core and Agility Work: Integrate core strengthening exercises and agility drills to facilitate quicker transitions and recovery.
  • Sandbag Lunges: Slightly below average performance in sandbag lunges suggests room for improvement.
    • Strength Training: Focus on lower body strength with exercises such as squats, lunges, and deadlifts.
    • Form Correction: Ensure correct lunge form by maintaining an upright torso and proper knee alignment, reducing inefficiencies and fatigue.

Race Strategies

  • Pacing: Begin the race at a slightly conservative pace to conserve energy for the latter stages, ensuring a strong finish without significant time loss in the final running segments.
  • Transition Focus: Prioritize smooth and quick transitions in the Roxzone. Practice visualization techniques to mentally prepare for each transition, reducing time spent between stations.
  • Compromised Running: Train in compromised running scenarios, running immediately after strength exercises to mimic race conditions, ensuring better performance during actual events.
Similar Athletes
Reynolds Jason 2024 Dallas 01:08:50
Robinson Luke 2024 Manchester 01:08:47
Martínez Vicent Marcos 2024 Köln 01:08:42
Means William 2024 Madrid 01:08:17
Jager Rolf 2024 Hong Kong 01:08:22
Davy Heath 2024 Perth 01:08:56
Harradence Simon 2024 Melbourne 01:08:16
Dyer George 2023 Madrid 01:08:46
Nicola Gil 2022 München 01:08:16
Rohrmoser Jochen 2023 Stuttgart 01:08:12

Measure Your Performance Against Top Athletes

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