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 Jones Gaz'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 Jones Gaz'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 Jones Gaz'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 Jones Gaz'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
05:40.
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:
Gaz Jones demonstrated a commendable performance in the 2024 Manchester HYROX, finishing in the top 21% overall and top 18% in his age group. This places him as a strong competitor, especially considering the vast number of participants. Gaz showed particular strength in the sled push and pull segments, significantly outperforming the average times, which suggests a solid strength base. However, his total running time was 02:34 slower than average, indicating that while he has a substantial strength profile, his running endurance and speed may be areas for improvement. His pacing appeared to start off strong but slowed down in the middle-to-late running segments, suggesting possible issues with stamina or pacing strategy. Given the faster Roxzone time, Gaz seems to transition well between exercises, suggesting good recovery ability but could benefit from a more evenly distributed effort throughout the race.
Segments to Improve:
Run Total: To improve Gaz's running time, incorporating interval training and tempo runs into his routine could be beneficial. Interval training can enhance speed and endurance, while tempo runs help in understanding and maintaining a steady race pace. Drills such as hill repeats and speedwork on a track could also be helpful.
Burpees Broad Jump: This segment could be improved with plyometric drills to boost explosive power and agility. Exercises like box jumps, squat jumps, and lunge jumps will help improve the speed and efficiency of burpees. Focusing on form, such as landing softly and maintaining a strong core, will also enhance performance.
Sandbag Lunges: To better Gaz's time in this segment, strengthening the glutes, hamstrings, and quads is crucial. Weighted lunges, deadlifts, and squats can build the necessary muscle endurance and strength. Practicing lunges with a sandbag specifically will also help him get accustomed to the race-day scenario.
Running Segments Post-Exercise: Since Gaz's running times slowed down after strength exercises, practicing running immediately after strength workouts could simulate the race conditions better. This will help his body adapt to running under fatigue, improving his pacing and endurance in later running segments.
Race Strategies:
Pacing: Gaz should focus on maintaining a consistent pace throughout the race. Starting slightly slower than his average pace and gradually increasing the speed can help conserve energy for the latter half of the race. Using a sports watch to keep track of his pace during training and races can aid in this strategy.
Transitions: Although Gaz transitions well, there is always room for improvement. Minimizing rest time and practicing quick transitions between exercises during training will make these moments more efficient. This could include setting up a circuit that mimics the race layout.
Hydration and Nutrition: Proper hydration and nutrition before and during the race can significantly affect performance. Gaz should experiment with different strategies during training to find what works best for his body, focusing on easily digestible energy sources and maintaining electrolyte balance.
Mental Preparation: Mental resilience plays a crucial role in endurance races. Visualization techniques, setting mini-goals throughout the race, and positive self-talk can help Gaz maintain focus and push through tough segments.
By focusing on these improvement areas and strategies, Gaz Jones can bolster his running performance while capitalizing on his strength advantages, potentially leading to even higher placements in future races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men