Gaffud Adrian Hyrox Result

Dive into this athlete’s performance at 2023 Hong Kong 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 68 similar athletes.

Performance Highlights

PHI PHI Flag Men 40-44 #134010 02:26:49 49th in AG | Top 98.0% 335th | Top 98.2%
-10:54
01:01:08
Run Total
-01:16
07:39
Avg. Lap
-02:16
04:43
Best Lap
+11:25
01:14:00
Workout Total
+01:26
09:15
Avg. Workout
-01:04
11:46
Roxzone

Race Summary

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 68 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 68 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Gaffud Adrian'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 Gaffud Adrian'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 68 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 Gaffud Adrian'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 Gaffud Adrian'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 20:56. Check the detail of the improvement plan below.

05:17 Potential Improvement 25.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 05:17 16:34 to 11:17 25.2%
Sled Pull 05:03 12:55 to 07:52 24.1%
Farmers Carry 02:37 05:57 to 03:20 12.5%
Sandbag Lunges 02:33 10:59 to 08:26 12.2%
Sled Push 02:26 07:06 to 04:40 11.6%
Run Total 01:29 01:01:08 to 59:39 7.1%
Ski Erg 00:52 05:59 to 05:07 4.1%
Rowing 00:39 06:22 to 05:43 3.1%
Burpees Broad Jump 00:00 08:08 to 08:08 0.0%

Splits Time

Gaffud Adrian Perfect Race
Splits Total Average Total
Running 1 04:43 00:00 06:21 -01:38 00:00 +00:00
Ski Erg 05:59 04:43 05:07 +00:52 06:21 -01:38
Running 2 07:00 10:42 07:21 -00:21 11:28 -00:46
Sled Push 07:06 17:42 04:34 +02:32 18:49 -01:07
Running 3 08:22 24:48 08:29 -00:07 23:23 +01:25
Sled Pull 12:55 33:10 08:53 +04:02 31:52 +01:18
Running 4 07:40 46:05 08:30 -00:50 40:45 +05:20
Burpees Broad Jump 08:08 53:45 11:03 -02:55 49:15 +04:30
Running 5 08:37 01:01:53 09:20 -00:43 01:00:18 +01:35
Rowing 06:22 01:10:30 05:52 +00:30 01:09:38 +00:52
Running 6 08:19 01:16:52 09:05 -00:46 01:15:30 +01:22
Farmers Carry 05:57 01:25:11 03:27 +02:30 01:24:35 +00:36
Running 7 08:20 01:31:08 09:12 -00:52 01:28:02 +03:06
Sandbag Lunges 10:59 01:39:28 10:38 +00:21 01:37:14 +02:14
Running 8 08:11 01:50:27 13:06 -04:55 01:47:52 +02:35
Wall Balls 16:34 01:58:38 13:01 +03:33 02:00:58 -02:20
Roxzone 11:46 02:26:49 12:50 -01:04 02:26:49
Based on 68 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Adrian Gaffud performed well in the Hyrox race, finishing in the top 69% of athletes with an overall rank of 335. He also achieved a top 76% rank in his age group of 40-44, outperforming 76% of his peers. His overall time of 02:26:49 was respectable, but there are areas where he can improve to further enhance his performance.

Adrian's total running time of 01:01:08 was impressive, being 10 minutes and 43 seconds faster than the average. This indicates that he has a strong running profile and should continue to focus on improving his strength to complement his running ability. His best running lap time of 00:04:43 was particularly notable, being 01:24 faster than average.

Segments to Improve


1. Sled Pull:
Adrian lost significant time during the Sled Pull segment, being 04:00 slower than the average. To improve in this area, he should focus on developing more upper body strength and grip strength. Specific exercises that can help include deadlifts, farmer's walks, and pull-ups. Additionally, Adrian should work on improving his technique and efficiency during the sled pull to minimize time loss.

2. Wall Balls:
Adrian also struggled with the Wall Balls segment, being 03:02 slower than average. To improve in this area, he should focus on developing better lower body strength and explosive power. Exercises such as squats, lunges, and box jumps can help enhance his leg strength. Adrian should also practice proper form and technique during the wall balls to optimize his performance.

3. Farmers Carry:
Adrian lost time during the Farmers Carry segment, being 02:30 slower than average. To improve in this area, he should focus on building more grip strength and overall endurance. Exercises such as farmer's walks, kettlebell swings, and forearm exercises can help strengthen his grip. Adrian should also work on maintaining a steady pace and efficient form during the farmers carry to minimize time loss.

4. Sled Push:
Adrian lost time during the Sled Push segment, being 02:10 slower than average. To improve in this area, he should focus on developing more lower body strength and explosive power. Exercises such as squats, lunges, and box jumps can help enhance his leg strength. Adrian should also practice proper pushing technique and maintain a consistent pace during the sled push to minimize time loss.

5. Ski Erg:
Adrian struggled with the Ski Erg segment, being 00:58 slower than average. To improve in this area, he should focus on improving his cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, and upper body resistance training can help enhance his performance on the ski erg. Adrian should also work on maintaining a steady and efficient rhythm during the ski erg to optimize his time.

Strategies


- Pacing: Adrian should focus on maintaining a consistent and sustainable pace throughout the race. It's important for him to avoid starting too fast and burning out early. By pacing himself effectively, he can maintain his energy levels and perform consistently across all segments.

- Transitions: Adrian should aim to minimize the time spent in the roxzone (transition zones) to maximize his overall performance. This can be achieved by improving his overall fitness and conditioning, as well as practicing smooth and efficient transitions between exercises.

- Mental Preparation: Hyrox races require mental resilience and focus. Adrian should implement mental strategies such as positive self-talk, visualization, and goal-setting to stay motivated and push through any challenges during the race.

- Specific Training: Adrian should tailor his training to address the areas of improvement identified in this report. By incorporating specific exercises, drills, and training routines that target his weaknesses, he can enhance his performance in those segments.

- Recovery: Adequate rest and recovery are crucial for optimal performance. Adrian should prioritize proper sleep, nutrition, and active recovery techniques to ensure he is well-rested and ready for each race.

By implementing these strategies and focusing on targeted training, Adrian Gaffud can continue to improve his performance in Hyrox races and achieve even better results in the future.

Similar Athletes
Teo Yousong Hidayat 2023 Singapore 02:26:46
Bhattacharjee Sayon 2023 New York 02:26:54
Murphy Liam 2023 Dublin 02:26:27
Al Abdulla Nasser 2023 Maastricht European Championships 02:26:23
Brar Preetpaul 2024 Chicago Navy Pier 02:26:46
Scheidl Drew 2024 Sydney 02:26:24
Morgan Dec 2024 Birmingham 02:26:41
Singh Manvendra 2024 Singapore National Stadium 02:26:45
Haziq Naufal 2024 Singapore 02:26:42
Pai Arun 2023 Singapore 02:26:45

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