Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Gilbert Jack'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 Gilbert Jack's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Gilbert Jack'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.
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 Gilbert Jack'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 07:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:03 | 49:57 to 43:54 | 81.2% |
| Burpees Broad Jump | 00:29 | 06:01 to 05:32 | 6.5% |
| Sandbag Lunges | 00:27 | 05:42 to 05:15 | 6.0% |
| Rowing | 00:13 | 05:05 to 04:52 | 2.9% |
| Ski Erg | 00:09 | 04:38 to 04:29 | 2.0% |
| Farmers Carry | 00:05 | 02:17 to 02:12 | 1.1% |
| Sled Push | 00:01 | 02:58 to 02:57 | 0.2% |
| Sled Pull | 00:00 | 04:14 to 04:14 | 0.0% |
| Wall Balls | 00:00 | 05:56 to 05:56 | 0.0% |
| Gilbert Jack | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:01 | 00:00 | 04:45 +00:16 | 00:00 +00:00 |
| Ski Erg | 04:38 | 05:01 | 04:31 +00:07 | 04:45 +00:16 |
| Running 2 | 05:40 | 09:39 | 05:10 +00:30 | 09:16 +00:23 |
| Sled Push | 02:58 | 15:19 | 03:04 -00:06 | 14:26 +00:53 |
| Running 3 | 06:19 | 18:17 | 05:39 +00:40 | 17:30 +00:47 |
| Sled Pull | 04:14 | 24:36 | 05:17 -01:03 | 23:09 +01:27 |
| Running 4 | 10:22 | 28:50 | 05:38 +04:44 | 28:26 +00:24 |
| Burpees Broad Jump | 06:01 | 39:12 | 05:48 +00:13 | 34:04 +05:08 |
| Running 5 | 05:53 | 45:13 | 05:50 +00:03 | 39:52 +05:21 |
| Rowing | 05:05 | 51:06 | 04:56 +00:09 | 45:42 +05:24 |
| Running 6 | 05:24 | 56:11 | 05:40 -00:16 | 50:38 +05:33 |
| Farmers Carry | 02:17 | 01:01:35 | 02:18 -00:01 | 56:18 +05:17 |
| Running 7 | 05:20 | 01:03:52 | 05:39 -00:19 | 58:36 +05:16 |
| Sandbag Lunges | 05:42 | 01:09:12 | 05:30 +00:12 | 01:04:15 +04:57 |
| Running 8 | 06:02 | 01:14:54 | 06:22 -00:20 | 01:09:45 +05:09 |
| Wall Balls | 05:56 | 01:20:56 | 07:02 -01:06 | 01:16:07 +04:49 |
| Roxzone | 03:55 | 01:30:39 | 07:30 -03:35 | 01:30:39 |
However, there are areas where Jack can focus on improving his performance. His total running time of 00:49:57 is 06:23 slower than the average, indicating a need for improvement in his overall fitness and transition time. Additionally, his best running lap of 00:05:01 is 00:24 slower than the average, suggesting that he may benefit from training specifically on running techniques and endurance.
To improve in the running segments, Jack should focus on developing his overall running fitness. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him improve his speed and endurance. Additionally, strength training exercises such as squats, lunges, and plyometric exercises can help him develop power and efficiency in his running stride.
For the Burpees Broad Jump segment, Jack can improve his performance by practicing burpees with a focus on explosiveness and efficiency. Incorporating exercises such as squat jumps, box jumps, and plyometric push-ups into his training routine will help him develop the necessary strength and power for this segment.
In the Sandbag Lunges segment, Jack can work on improving his lunging technique and stability. Incorporating exercises such as walking lunges, reverse lunges, and Bulgarian split squats into his training routine will help him develop the necessary strength and stability for this segment.
For the Rowing and Ski Erg segments, Jack can benefit from improving his technique and efficiency. Focusing on proper form, including a strong leg drive and effective use of the arms and core, will help him maximize his power and speed on these machines. Incorporating rowing and ski erg intervals into his training routine will also help him develop the necessary endurance for these segments.
Additionally, Jack should prioritize proper nutrition and hydration leading up to and during the race. Ensuring he is properly fueled and hydrated will help him maintain energy levels and perform at his best.
In conclusion, while Jack Gilbert had a strong performance in the Hyrox race in London, there are areas where he can improve to enhance his overall performance. By focusing on specific segments for improvement, implementing tailored training strategies and techniques, and implementing effective race strategies, Jack can continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Skorupka Roman | 2023 Hamburg | 01:30:30 | |
| Baker Stephen | 2024 Manchester | 01:30:10 | |
| Koenen Johannes | 2020 Karlsruhe | 01:31:03 | |
| Berdejo Juan | 2022 Los Angeles | 01:31:00 | |
| Hettlage Christopher | 2023 Hamburg | 01:31:00 | |
| Donohue Kevin | 2024 New York | 01:30:24 | |
| Schenk Till | 2024 Stockholm | 01:30:59 | |
| Floris Reinier | 2024 Amsterdam | 01:30:29 | |
| Huisman Cody | 2021 Austin | 01:31:05 | |
| Hommers Ed | 2022 Birmingham | 01:31:08 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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