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.
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.
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.
This section showcases the entire Gowing Jonathan'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 Gowing Jonathan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Gowing Jonathan'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.
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 Gowing Jonathan'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 01:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 00:51 | 45:08 to 44:17 | 77.3% |
| Burpees Broad Jump | 00:12 | 05:49 to 05:37 | 18.2% |
| Sled Push | 00:02 | 03:01 to 02:59 | 3.0% |
| Ski Erg | 00:01 | 04:31 to 04:30 | 1.5% |
| Sled Pull | 00:00 | 04:25 to 04:25 | 0.0% |
| Rowing | 00:00 | 04:45 to 04:45 | 0.0% |
| Farmers Carry | 00:00 | 01:55 to 01:55 | 0.0% |
| Sandbag Lunges | 00:00 | 05:14 to 05:14 | 0.0% |
| Wall Balls | 00:00 | 06:38 to 06:38 | 0.0% |
| Gowing Jonathan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:02 | 00:00 | 04:46 +01:16 | 00:00 +00:00 |
| Ski Erg | 04:31 | 06:02 | 04:33 -00:02 | 04:46 +01:16 |
| Running 2 | 05:16 | 10:33 | 05:15 +00:01 | 09:19 +01:14 |
| Sled Push | 03:01 | 15:49 | 03:07 -00:06 | 14:34 +01:15 |
| Running 3 | 05:15 | 18:50 | 05:45 -00:30 | 17:41 +01:09 |
| Sled Pull | 04:25 | 24:05 | 05:20 -00:55 | 23:26 +00:39 |
| Running 4 | 05:34 | 28:30 | 05:43 -00:09 | 28:46 -00:16 |
| Burpees Broad Jump | 05:49 | 34:04 | 05:56 -00:07 | 34:29 -00:25 |
| Running 5 | 05:45 | 39:53 | 05:54 -00:09 | 40:25 -00:32 |
| Rowing | 04:45 | 45:38 | 04:57 -00:12 | 46:19 -00:41 |
| Running 6 | 05:26 | 50:23 | 05:44 -00:18 | 51:16 -00:53 |
| Farmers Carry | 01:55 | 55:49 | 02:20 -00:25 | 57:00 -01:11 |
| Running 7 | 05:39 | 57:44 | 05:43 -00:04 | 59:20 -01:36 |
| Sandbag Lunges | 05:14 | 01:03:23 | 05:33 -00:19 | 01:05:03 -01:40 |
| Running 8 | 06:15 | 01:08:37 | 06:28 -00:13 | 01:10:36 -01:59 |
| Wall Balls | 06:38 | 01:14:52 | 07:10 -00:32 | 01:17:04 -02:12 |
| Roxzone | 10:27 | 01:31:49 | 07:35 +02:52 | 01:31:49 |
Jonathan, your performance at the 2024 Birmingham Hyrox was commendable, finishing in the top 67% overall and 44% in your age group. You clocked an overall time of 01:31:49, which shows you've got the heart and grit to compete at a high level! With a total running time of 45:08, you're clearly leaning towards a runner profile, which is fantastic. Given that you're 13 seconds faster than average in total running time, you're showing that you can move quickly on the course. However, we need to address your pacing strategy, particularly in the initial running segment where you were 1:16 slower than average. Starting too fast can lead to fatigue, so let’s refine that pacing strategy for next time. You’ve got the potential to drop even more time by capitalizing on your strengths while fine-tuning your weaknesses. 🏆
Now let’s dive into the segments where you can punch it up a notch:
Starting off too conservatively can set a tone for the rest of the race. Focus on finding a comfortable yet challenging pace right from the start. Consider doing tempo runs where you practice starting at a faster pace, gradually building your endurance. Aim for 4-5 sessions a month focused on this.
This is your transition zone, and spending too much time here indicates that recovery and transition efficiency can be improved. Work on your overall fitness with high-intensity interval training (HIIT) sessions to boost your aerobic capacity. Incorporate drills that mimic race transitions, such as setting up obstacle courses where you quickly switch between running and exercises. Aim to cut down transition time by practicing seamless transitions between exercises during training.
You crushed this segment! But remember, while it’s a strength, we can’t let it become a crutch. Continue to build your grip strength with heavy carries and deadlifts. Consider doing farmers walks with increasing weights to improve your endurance under load. Focus on keeping your core tight throughout the carry. It’s all about balance and control! 💪
Another solid performance here! To ensure you maintain this speed, work on explosive strength with plyometric exercises. Box jumps and medicine ball slams can help improve your power output. Focus on form, particularly on your squat depth and ball release. The stronger and faster you get, the more impressive your wall ball game will be!
Now, let's talk strategies for the race itself:
Jonathan, you’ve got the drive and the skills to elevate your game. Reflect on your pacing strategy and work on those transitions to shave off valuable seconds. Remember, every second counts in Hyrox! Stay committed to your training, embrace those tough workouts, and don’t forget to enjoy the process. As Jocko would say, “Discipline equals freedom.” Keep that fire burning! You’re on the right track—let’s get you to the next level! 💥
Stay strong, stay focused, and see you at the next race! I’m Rox-Coach, and I believe in you!
| Similar Athletes | |||
|---|---|---|---|
| Goldberg Janusz | 2019 Essen | 01:32:16 | |
| Hirschhausen Jürgen | 2023 Frankfurt | 01:32:05 | |
| Brolund Moltas | 2024 Stockholm | 01:32:11 | |
| Gudat Falk | 2024 Hamburg | 01:32:10 | |
| Abaclat Andrea | 2024 Turin | 01:31:30 | |
| Amiel Florent | 2024 Turin | 01:31:30 | |
| Szabo Balazs | 2023 London | 01:31:47 | |
| Falter Erwin | 2024 Rotterdam | 01:31:58 | |
| Lücker Andreas | 2023 Frankfurt | 01:31:23 | |
| Chan Mike | 2023 Hong Kong | 01:32:06 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dublin | 01:51:07 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
