Dive into this athlete’s performance at 2024 Glasgow 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 Kernahan Gary'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 Kernahan Gary'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 Kernahan Gary'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 Kernahan Gary'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
03:48.
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:
Gary Kernahan's performance in the 2024 Glasgow Hyrox race places him solidly in the top half of his age group and overall, highlighting a commendable balance between endurance and strength. With an overall time of 01:24:19, Gary demonstrates a notable proficiency in maintaining a competitive pace throughout the race. His total running time being 01:00 faster than average underscores a strong running foundation, suggesting a more runner-oriented profile. However, specific strength-focused segments, notably the Burpees Broad Jump and Sandbag Lunges, emerged as areas needing significant improvement. Gary's pacing appeared slightly conservative at the start, as evidenced by a slower first running segment, but he adeptly adjusted to maintain or improve his pace in subsequent running segments. This strategic pacing, alongside a faster than average Roxzone time, indicates effective transition skills and overall fitness but also suggests room for improvement in optimizing effort distribution across all segments.
Segments to Improve:
Burpees Broad Jump: Gary's performance in this segment was notably below average, indicating a need for enhanced explosive strength and endurance. Training recommendations include plyometric exercises such as box jumps, squat jumps, and interval training incorporating burpees to improve explosive power and cardiovascular endurance. Focusing on form, such as maintaining a steady rhythm and using arms for momentum, can also significantly impact efficiency and reduce fatigue.
Sandbag Lunges: This segment highlighted a gap in lower body strength and endurance. To address this, Gary should incorporate weighted lunges, deadlifts, and lower back strengthening exercises into his routine. Emphasis on core stability and endurance training with exercises like planks and farmer's walks can also enhance overall performance in this demanding segment.
Sled Pull & Sled Push: These segments suggest room for improvement in functional strength, particularly in the legs and core. Specific drills include sled drags and pushes at varying weights and distances, supplemented by strength training focused on the quadriceps, hamstrings, and glutes. Incorporating interval training with sled exercises can also improve endurance and explosive power.
Race Strategies:
Start Pace Adjustment: Gary should consider a slightly more aggressive start to avoid losing time in the initial segments. Warm-up routines should include dynamic stretching and a short, brisk run to prepare the body for the race's intensity from the start.
Segment Transition Efficiency: Although Gary's transition times are already competitive, focusing on minimizing rest between segments can still yield improvements. Practicing quick transitions in training sessions, simulating race conditions, can enhance muscle memory and reduce overall time.
Strength and Endurance Balance: Given Gary's stronger running profile, incorporating more strength-focused training without compromising running performance is crucial. A balanced training schedule that includes both high-intensity interval running and strength training exercises can help achieve this equilibrium. Tailoring the intensity to ensure recovery and prevent overtraining is also essential.
Mental Toughness: The challenging segments, particularly where Gary has shown weaknesses, also require mental resilience. Incorporating visualization techniques, setting mini-goals within the race, and practicing positive self-talk can help overcome these more challenging moments in the race.
By addressing these specific areas of improvement and implementing the suggested strategies, Gary Kernahan has the potential to significantly enhance his performance in future Hyrox races. Tailoring his training to balance his strong running capabilities with improved strength and endurance in weaker segments will be key to moving up in the rankings and achieving his race goals.
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