Season 22/23 2023 Manchester (1071) HYROX (928) Men (647) White Gareth

White Gareth Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

GBR GBR Flag Men 50-54 #120033 01:37:19 17th in AG | Top 36.2% 424th | Top 65.5%
+02:00
49:43
Run Total
+00:16
06:13
Avg. Lap
+00:16
05:16
Best Lap
-00:39
40:45
Workout Total
-00:05
05:05
Avg. Workout
-01:19
06:56
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 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 White Gareth'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 White Gareth'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 White Gareth'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 White Gareth'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 05:41. Check the detail of the improvement plan below.

02:58 Potential Improvement 52.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:58 49:43 to 46:45 52.2%
Burpees Broad Jump 00:58 07:11 to 06:13 17.0%
Wall Balls 00:58 08:26 to 07:28 17.0%
Sandbag Lunges 00:42 06:30 to 05:48 12.3%
Farmers Carry 00:05 02:30 to 02:25 1.5%
Ski Erg 00:00 04:25 to 04:25 0.0%
Sled Push 00:00 02:35 to 02:35 0.0%
Sled Pull 00:00 04:41 to 04:41 0.0%
Rowing 00:00 04:27 to 04:27 0.0%

Splits Time

White Gareth Perfect Race
Splits Total Average Total
Running 1 05:47 00:00 05:00 +00:47 00:00 +00:00
Ski Erg 04:25 05:47 04:38 -00:13 05:00 +00:47
Running 2 05:16 10:12 05:27 -00:11 09:38 +00:34
Sled Push 02:35 15:28 03:18 -00:43 15:05 +00:23
Running 3 05:57 18:03 05:59 -00:02 18:23 -00:20
Sled Pull 04:41 24:00 05:41 -01:00 24:22 -00:22
Running 4 06:21 28:41 05:58 +00:23 30:03 -01:22
Burpees Broad Jump 07:11 35:02 06:25 +00:46 36:01 -00:59
Running 5 06:31 42:13 06:13 +00:18 42:26 -00:13
Rowing 04:27 48:44 05:05 -00:38 48:39 +00:05
Running 6 06:21 53:11 06:02 +00:19 53:44 -00:33
Farmers Carry 02:30 59:32 02:26 +00:04 59:46 -00:14
Running 7 06:11 01:02:02 06:02 +00:09 01:02:12 -00:10
Sandbag Lunges 06:30 01:08:13 05:59 +00:31 01:08:14 -00:01
Running 8 07:23 01:14:43 06:59 +00:24 01:14:13 +00:30
Wall Balls 08:26 01:22:06 07:52 +00:34 01:21:12 +00:54
Roxzone 06:56 01:37:19 08:15 -01:19 01:37:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gareth White performed well in the Hyrox race, finishing in the top 45% of all athletes and in the top 26% of his age group. His overall time of 01:37:19 is commendable, but there are areas where he can improve to enhance his performance.

Pacing and Profile:
Gareth's pacing throughout the race was relatively consistent, with some segments being slightly slower than average and others being faster. His total running time of 00:49:43 indicates that he has a balanced profile of both running and strength. However, it is worth noting that his running time was 03:40 slower than the average, suggesting that he could benefit from additional focus on his running ability.

Segments to Improve


1. Run Total:
Gareth's total running time was slower than average, indicating a potential area for improvement. To enhance his running performance, he should incorporate specific running workouts into his training routine. These can include interval training, tempo runs, and long-distance runs to build endurance and speed. Additionally, working on running form and technique, such as proper foot strike and posture, can help optimize his running efficiency.

2. Burpees Broad Jump:
Gareth's time for the Burpees Broad Jump segment was 01:08 slower than average. To improve in this area, he should focus on building strength and power through exercises such as plyometric training, explosive jumps, and burpees. Additionally, practicing proper form and technique for the broad jump can help optimize his performance in this segment.

3. Wall Balls:
Gareth's time for the Wall Balls segment was 00:39 slower than average. To improve in this area, he should incorporate exercises that target upper body strength, core stability, and shoulder mobility. Examples of exercises that can enhance performance in wall balls include shoulder presses, medicine ball throws, and planks. Additionally, practicing the proper technique for wall balls, including proper squat form and efficient ball throwing motion, can lead to improved performance.

4. Sandbag Lunges:
Gareth's time for the Sandbag Lunges segment was 00:34 slower than average. To enhance his performance in this segment, he should focus on building lower body strength and stability. Exercises such as squats, lunges, and deadlifts can help improve leg strength and endurance. Additionally, practicing proper form and technique for sandbag lunges, including maintaining a straight back and proper lunge depth, can lead to more efficient movement.

5. Best Lap:
Gareth's best lap time was 00:05:16, indicating good speed and performance in this segment.

6. Running 4, 6, 5, 8, 7:
Gareth's times for these running segments were slightly slower than average. To improve his running performance, he should incorporate interval training, hill sprints, and speed drills into his training routine. Additionally, working on running form and technique, such as cadence and stride length, can help optimize his running efficiency.

Strategies


- Develop a pacing strategy: Gareth should aim for a consistent pace throughout the race, avoiding starting too fast and burning out later. This can be achieved by monitoring his heart rate and perceived exertion to ensure he maintains an appropriate effort level.
- Prioritize running training: Given that Gareth's total running time was slower than average, he should allocate more training time to running-specific workouts. This can include interval training, tempo runs, and long-distance runs to improve endurance and speed.
- Practice transitions: To improve the Roxzone time, Gareth should focus on improving his overall fitness level and transition time between exercise zones. This can be achieved through circuit training, where he transitions quickly and efficiently between different exercises.
- Incorporate strength training: Gareth should continue to focus on strength training exercises that target his entire body, including upper and lower body strength, core stability, and overall muscular endurance. This will help him perform better in the strength-focused segments of the race.
- Work on mental resilience: Endurance races like Hyrox require mental toughness and the ability to push through physical discomfort. Gareth should incorporate mental resilience training techniques such as visualization, positive self-talk, and goal setting to enhance his mental game during the race.

Overall, Gareth White should focus on improving his running performance and specific segments where he lost time. By incorporating targeted training strategies and techniques, he can enhance his overall performance in future Hyrox 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
Similar Athletes
Felsberger Lukas 2023 Wien 01:36:49
Maccallum Rhys 2024 Singapore 01:37:21
Tassone Dario 2022 Basel 01:37:31
Dunkley Niall 2024 London 01:36:56
Blanchard Romain 2024 Taipei 01:36:50
Karger Michael 2023 Chicago 01:37:02
Owens Gary 2023 Chicago 01:37:19
Wright Nathan 2024 Glasgow 01:37:28
Anemaat Max 2024 Rotterdam 01:36:50
Wolf David 2023 Köln 01:37:49

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Manchester 01:35:52

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