Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Johnston Gregor

Johnston Gregor Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 16-24 #122001 01:16:27 56th in AG | Top 35.0% 642nd | Top 23.8%
+01:56
40:26
Run Total
+00:15
05:03
Avg. Lap
+00:18
04:29
Best Lap
-02:36
29:41
Workout Total
-00:20
03:42
Avg. Workout
+00:44
06:24
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 Johnston Gregor'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 Johnston Gregor'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 Johnston Gregor'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 Johnston Gregor'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 04:06. Check the detail of the improvement plan below.

03:10 Potential Improvement 77.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:10 40:26 to 37:16 77.2%
Sled Push 00:30 02:45 to 02:15 12.2%
Wall Balls 00:19 05:19 to 05:00 7.7%
Sandbag Lunges 00:06 04:10 to 04:04 2.4%
Rowing 00:01 04:30 to 04:29 0.4%
Ski Erg 00:00 04:08 to 04:08 0.0%
Sled Pull 00:00 03:47 to 03:47 0.0%
Burpees Broad Jump 00:00 03:22 to 03:22 0.0%
Farmers Carry 00:00 01:40 to 01:40 0.0%

Splits Time

Johnston Gregor Perfect Race
Splits Total Average Total
Running 1 05:04 00:00 04:14 +00:50 00:00 +00:00
Ski Erg 04:08 05:04 04:17 -00:09 04:14 +00:50
Running 2 04:29 09:12 04:32 -00:03 08:31 +00:41
Sled Push 02:45 13:41 02:37 +00:08 13:03 +00:38
Running 3 04:53 16:26 04:53 +00:00 15:40 +00:46
Sled Pull 03:47 21:19 04:20 -00:33 20:33 +00:46
Running 4 04:59 25:06 04:52 +00:07 24:53 +00:13
Burpees Broad Jump 03:22 30:05 04:30 -01:08 29:45 +00:20
Running 5 05:07 33:27 04:59 +00:08 34:15 -00:48
Rowing 04:30 38:34 04:35 -00:05 39:14 -00:40
Running 6 05:09 43:04 04:53 +00:16 43:49 -00:45
Farmers Carry 01:40 48:13 01:57 -00:17 48:42 -00:29
Running 7 05:07 49:53 04:52 +00:15 50:39 -00:46
Sandbag Lunges 04:10 55:00 04:26 -00:16 55:31 -00:31
Running 8 05:42 59:10 05:15 +00:27 59:57 -00:47
Wall Balls 05:19 01:04:52 05:35 -00:16 01:05:12 -00:20
Roxzone 06:24 01:16:27 05:40 +00:44 01:16:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Gregor Johnston, despite a commendable overall rank in the top 15% of all participants and top 17% in his age group, demonstrates a potential area for improvement in his total running time. His total running time is 01:40 slower than the average, indicating that he may benefit from a greater focus on his running training. His pacing seems to be slightly off, with most running segments being slower than average, particularly Running 1, Running 6, Running 7 and Running 8. This could suggest a slow start and lagging energy levels towards the end of the race. His strength, however, seems to be well above average with most strength-based splits such as the Ski Erg, Sled Pull, Burpees Broad Jump, Farmers Carry, Sandbag Lunges and Wall Balls being faster than average. This suggests a strength-oriented athlete profile.

Segments to Improve:

  • Run Total: As Gregor's total running time is slower than average, specific running drills could be beneficial. Interval training, where he alternates between high-intensity and low-intensity running, may improve endurance and pace. Incorporating hill sprints and long, slow runs into his training routine could also be beneficial.
  • Roxzone: Roxzone time being slower than average indicates more time spent in transition and rest. Focusing on enhancing overall fitness and improving transition time can make a significant difference. High-intensity interval training (HIIT) can help increase stamina and reduce recovery time. Practicing transitions between exercises can also reduce Roxzone time.
  • Wall Balls: Although Gregor's Wall Balls time is faster than average, there is still room for improvement. Incorporating more functional strength training with a focus on the lower body and core can enhance performance in this area. Squats, lunges and kettlebell swings could be beneficial.
  • Sled Push: Gregor's Sled Push time is slower than average. Strength training focusing on lower body power and core strength can help improve this. Deadlifts, squats and power cleans may help in gaining the required strength and power.

Race Strategies:

Greater focus should be placed on pacing during the race, starting off strong but conserving energy for later running segments. Regular hydration and nutrition during the race can also help maintain energy levels. It could be beneficial to try and decrease rest times during transitions, aiming for a smoother, quicker switch between segments. Emphasizing more on running training ahead of the race could result in a significant improvement in Gregor's overall time.

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
Van Der Spuy Jeanpierre 2024 Sports Direct HYROX London 01:16:56
Walter Philipp 2022 Essen 01:16:35
Kwiatek Lukas 2023 Amsterdam 01:16:19
Coakley William 2024 Stuttgart 01:15:57
Ekholm Daniel 2024 Copenhagen 01:16:47
Downey Craig 2024 Gdansk 01:16:08
Miles Macauley 2024 Birmingham 01:16:03
Tonner Lewis 2023 London 01:15:58
Tybur Spencer 2024 New York 01:16:04
Schwarz Michael 2021 Amsterdam 01:16:40

Measure Your Performance Against Top Athletes

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