Dive into this athlete’s performance at 2024 Perth 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 Gerrand Fletcher'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 Gerrand Fletcher'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 Gerrand Fletcher'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 Gerrand Fletcher'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
04:46.
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
Fletcher Gerrand's performance in the 2024 Perth Hyrox event was commendable, with an overall rank of 355, placing him in the top 51% of competitors. In his age group (35-39), he ranked 64th, also within the top 51%. His total running time was 45:01, which was notably 2:35 faster than average, indicating a strong running proficiency. However, the data suggests he may have started too slow, particularly evident in the Running 1 segment, which was 21 seconds slower than average. Despite his impressive running times, some strength-based exercises, such as the Burpees Broad Jump, posed significant challenges, suggesting a need for improved strength and functional conditioning. Overall, Fletcher demonstrates a stronger runner profile, showing the need to balance his strength training to complement his running capabilities.
Segments to Improve
Burpees Broad Jump: With a time of 10:17, this segment was 4:03 slower than average. To improve, focus on plyometric exercises such as box jumps, burpee variations, and broad jump drills. Incorporate high-intensity interval training (HIIT) sessions involving burpees to build explosive power and agility.
Roxzone: Fletcher spent 9:14 in transition, which was 1:06 slower than average. To enhance transition efficiency, practice quick transitions between exercises in training. Set up circuits that mimic race conditions to minimize downtime and maintain heart rate levels.
Farmers Carry: This was 32 seconds slower than average. Strengthen grip and core stability by incorporating heavy farmer's walks, kettlebell swings, and core exercises like planks and Russian twists into the routine.
Wall Balls: Although only 25 seconds slower than average, optimizing form and endurance in this segment can yield time savings. Focus on squat depth and explosiveness; practice wall ball drills with varying weights and incorporate thrusters for shoulder and leg endurance.
Race Strategies
Pacing Strategy: Start with a consistent pace, avoiding the initial slower start seen in Running 1. Establish a pacing plan that allows Fletcher to maintain his running advantage without expending too much energy early on.
Compromised Running Drills: Incorporate running drills immediately after strength exercises in training sessions. This approach will help Fletcher adapt to running on fatigued legs, improving his performance in segments following strength exercises.
Efficient Transitions: Practice quick transitions by simulating race-day conditions. Reduce time spent in the Roxzone by focusing on maintaining momentum and minimizing breaks between exercise zones.