Dive into this athlete’s performance at 2024 Dublin 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 Gahan Josh'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 Gahan Josh'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 Gahan Josh'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 Gahan Josh'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
04:56.
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
Josh Gahan showcased a commendable performance in the 2024 Dublin HYROX race. Being in the top 24% of all athletes and 21% in his age group (16-24) clearly indicates his potential and athleticism. His total running time was 42 minutes, which was 1 minute and 48 seconds slower than the average, suggesting a need for improvement in this area. Notably, his best running lap was achieved in 5 minutes and 5 seconds.
Josh started the race quite fast, completing Running 1 and Ski Erg faster than average, but gradually lost his pace in Running 2, 3, 4, and 5, where he was slower than average. His performance in the strength-based segments was generally above average, with faster than average completion times in Ski Erg, Sled Push, Sled Pull, and Burpees Broad Jump. This suggests that Josh has a more strength-based profile. His Roxzone time was faster than average, indicating good overall fitness and quick transition times.
Segments to Improve
Running: Josh's total running time was slower than average, which indicates a need for improvement. Since running constitutes a significant portion of the race, enhancing this aspect will greatly boost his overall performance. To improve running endurance and speed, Josh should incorporate interval training into his routine, alternating between high-intensity and low-intensity running. Fartlek and tempo runs can also help improve pace and endurance. Hill running can be effective for building strength and stamina, which can in turn help improve running speed.
Wall Balls: This segment was slower than average, suggesting a need for improvement. This exercise requires good leg strength and coordination. Squats, lunges, and step-ups can help improve lower body strength. To improve coordination and power, medicine ball exercises like throws and slams can be beneficial.
Sandbag Lunges and Farmers Carry: These strength-based segments were also slower than average. To improve performance in these areas, Josh should focus on exercises that build lower body and grip strength. Deadlifts, squats, and lunges can be effective for building lower body strength, while farmers walks and dead hangs can help improve grip strength.
Race Strategies
Josh should aim to maintain a steady pace throughout the race, especially in the running segments. Starting too fast can cause him to tire out quickly, which might have been the case in this race. A more measured start might allow him to maintain a strong pace in the latter part of the race. Given his strength in the strength-based exercises, he should aim to maintain or even improve his performance in these areas to compensate for the slower running times. Lastly, practicing efficient transitions between segments can help save valuable time during the race.