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.
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 Gardner Harry'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 Gardner Harry'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 Gardner Harry'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 Gardner Harry'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
08:25.
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
Harry Gardner showed an impressive performance in the 2024 Birmingham HYROX event. Standing within the top 37% of 4107 athletes, Harry demonstrated an excellent running prowess with a total running time of 00:37:15, which was 06:45 faster than the average. This indicates that Harry has a strong runner profile. His best running lap stood at a swift 00:04:20. However, while his running was commendable, it appears that transitioning between exercises (Roxzone) and certain strength exercises like Wall Balls and Burpees Broad Jump might have reduced his overall ranking.
Segments to Improve
Wall Balls: This segment took Harry 04:22 longer than the average, showing a clear area for improvement. To enhance his performance in this area, it is recommended to incorporate more lower-body and core strength exercises into his training routine. Squats, deadlifts, and kettlebell swings can help build leg and core strength. Also, practicing the wall balls technique, focusing on efficient energy transfer and correct timing can greatly help.
Burpees Broad Jump: This was another segment where Harry lost significant time, taking 02:39 longer than the average. Improvement in this area requires both cardio and strength training. High-intensity interval training (HIIT) can help increase cardiovascular endurance while plyometric exercises like box jumps and broad jumps can enhance explosive strength.
Roxzone: Harry took 00:23 longer than average in the Roxzone, indicating that transitions between exercises could be smoother. Incorporating circuit training into his routine could help improve this. Circuit training involves performing a series of exercises in quick succession with minimal rest in between, which can mimic the transitions between exercises in a HYROX event.
Race Strategies
For a more effective race strategy, Harry should consider the following:
Pacing: While Harry's overall running speed was excellent, faster pacing in the initial segments could further enhance his performance. His first run was slightly slower than the average, suggesting potential to start at a faster pace.
Strength Training: As his running performance is already strong, focusing more on strength training, especially lower body and core, should help improve his overall time.
Rest and Recovery: Paying attention to rest periods, particularly during the Roxzone, can help maintain energy levels throughout the race. Active recovery techniques, like light jogging or dynamic stretching, could be beneficial.
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