Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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 Rollingson 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 Rollingson 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 Rollingson 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 Rollingson 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
06:47.
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:
Gareth Rollingson's performance in the 2024 Sports Direct HYROX London places him solidly in the upper half of his age group and overall, indicating a strong foundation across both running and strength exercises. Notably, his total running time is marginally faster than average, suggesting a slight runner's profile. However, given the close margin, it also points towards a balanced athlete with potential in both running and strength exercises. The pacing analysis indicates a potential for improvement in race strategy, as Gareth started slower than average in the initial running segments but finished strongly, suggesting better endurance than speed at the outset. This endurance capability, especially noted in his best running lap towards the end of the race, underlines a significant potential for improvement in initial pacing and energy distribution.
Segments to Improve:
Wall Balls: Gareth's performance in Wall Balls was significantly slower than average, indicating a need for improvement in both strength and technique. Training Strategy: Incorporate plyometric exercises, such as squat jumps and medicine ball throws, to improve explosive power. Focus on form correction through supervised sessions to ensure proper technique, maximizing efficiency and reducing fatigue. Additionally, integrating interval training with wall balls in circuits can help improve endurance specific to this exercise.
Burpees Broad Jump: Another area that requires attention is the Burpees Broad Jump, where Gareth's time was much slower than desired. Training Strategy: Emphasize plyometric and agility drills, such as box jumps and ladder drills, to enhance explosive power and coordination. Include burpee variations in training to improve overall agility and reduce transition times between jumps. Practicing broad jumps with a focus on form and landing can also help in gaining distance more efficiently.
Rowing: Gareth's rowing segment was slower than average, suggesting room for improvement in both technique and cardiovascular efficiency. Training Strategy: Focus on rowing technique workshops to ensure optimal power transfer and efficiency. Incorporate interval training on the rowing machine, alternating between high-intensity sprints and recovery periods, to improve cardiovascular capacity and muscular endurance.
Race Strategies:
Improved Pacing: Given Gareth's tendency to start slower and finish strong, a more aggressive start could be beneficial. Implementing a pacing strategy that slightly increases his initial pace without burning out too early can help shave off valuable time, especially in the running segments.
Transition Efficiency: Gareth's Roxzone time suggests efficient transitions, but continuous focus on minimizing rest and improving transition speed between exercises can further enhance his overall time. Practicing quick transitions in training, with a focus on reducing rest time and optimizing movement between stations, can be beneficial.
Strength and Endurance Balance: Given Gareth's balanced profile, maintaining a training regimen that equally focuses on running endurance and strength training is crucial. Tailoring workouts to address specific weaknesses, as identified in the Wall Balls and Burpees Broad Jump segments, while continuing to polish his running technique and endurance will create a well-rounded athlete.
By addressing these areas with targeted training and strategic adjustments, Gareth can look forward to significant improvements in his HYROX race performance. Consistency, along with a focus on technique and pacing strategies, will be key to moving up in the rankings and achieving his full potential in future events.
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