Gosstola John Hyrox Result

Dive into this athlete’s performance at 2023 Chicago - North American Open Championship 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

USA USA Flag Men 25-29 #113018 01:18:18 18th in AG | Top 32.1% 90th | Top 25.4%
+00:34
40:00
Run Total
+00:05
05:00
Avg. Lap
+00:04
04:22
Best Lap
-01:04
31:53
Workout Total
-00:08
03:59
Avg. Workout
+00:35
06:31
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 Gosstola John'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 Gosstola John'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 Gosstola John'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 Gosstola John'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 03:57. Check the detail of the improvement plan below.

01:53 Potential Improvement 47.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:53 40:00 to 38:07 47.7%
Sled Push 00:37 02:57 to 02:20 15.6%
Sled Pull 00:34 04:36 to 04:02 14.3%
Burpees Broad Jump 00:28 04:40 to 04:12 11.8%
Farmers Carry 00:25 02:13 to 01:48 10.5%
Ski Erg 00:00 04:01 to 04:01 0.0%
Rowing 00:00 04:28 to 04:28 0.0%
Sandbag Lunges 00:00 04:06 to 04:06 0.0%
Wall Balls 00:00 04:52 to 04:52 0.0%

Splits Time

Gosstola John Perfect Race
Splits Total Average Total
Running 1 04:50 00:00 04:18 +00:32 00:00 +00:00
Ski Erg 04:01 04:50 04:19 -00:18 04:18 +00:32
Running 2 04:22 08:51 04:37 -00:15 08:37 +00:14
Sled Push 02:57 13:13 02:40 +00:17 13:14 -00:01
Running 3 05:00 16:10 05:00 +00:00 15:54 +00:16
Sled Pull 04:36 21:10 04:26 +00:10 20:54 +00:16
Running 4 04:47 25:46 04:58 -00:11 25:20 +00:26
Burpees Broad Jump 04:40 30:33 04:37 +00:03 30:18 +00:15
Running 5 04:58 35:13 05:07 -00:09 34:55 +00:18
Rowing 04:28 40:11 04:38 -00:10 40:02 +00:09
Running 6 04:35 44:39 05:00 -00:25 44:40 -00:01
Farmers Carry 02:13 49:14 02:00 +00:13 49:40 -00:26
Running 7 04:38 51:27 04:59 -00:21 51:40 -00:13
Sandbag Lunges 04:06 56:05 04:33 -00:27 56:39 -00:34
Running 8 06:54 01:00:11 05:26 +01:28 01:01:12 -01:01
Wall Balls 04:52 01:07:05 05:44 -00:52 01:06:38 +00:27
Roxzone 06:31 01:18:18 05:56 +00:35 01:18:18
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


John Gosstola had a strong performance in the 2023 Chicago Hyrox race, finishing with an overall rank of 90 out of 549 athletes, placing him in the top 16% of competitors. In his age group (25-29), he achieved a rank of 18 out of 83 athletes, placing him in the top 21%. His overall time was 01:18:18, with a total running time of 00:40:00, which was 01:39 slower than the average.

Based on the splits analysis, John performed consistently well in most segments, with several being faster than the average. His best running lap was completed in 00:04:22, which was 00:13 faster than the average. However, there were some areas where he lost time, including the running segments 1 and 8, as well as the roxzone and the burpees broad jump.

Segments to Improve


1. Running 1 (00:
04:50, 00:40 slower than average): This segment showed a slight delay in John's performance compared to the average. To improve his running 1 time, he should focus on increasing his overall fitness and speed. Incorporating interval training, such as sprints and hill repeats, can help improve his running speed and endurance. Additionally, working on proper running form and technique can also contribute to faster running times.

2. Running 8 (00:
06:54, 01:20 slower than average): This segment had the most significant time loss for John. To improve his running 8 time, he should prioritize endurance training, focusing on longer distance runs at a steady pace. Incorporating tempo runs and gradually increasing mileage can help improve his overall endurance for this segment.

3. Roxzone (00:
06:31, 00:50 slower than average): The roxzone represents the time spent between exercise zones, and a slower time indicates more rest or longer transitions. To improve this segment, John should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts that mimic the demands of the race can help improve his overall fitness and reduce transition times.

4. Burpees Broad Jump (00:
04:40, 00:22 slower than average): The burpees broad jump segment showed a slight delay in John's performance compared to the average. To improve this time, he should focus on strengthening his upper body, core, and explosiveness. Incorporating exercises such as push-ups, planks, and plyometric exercises can help improve his performance in this segment.

5. Best Lap (00:
04:22): John's best lap time was impressive, being 00:13 faster than the average. To maintain this level of performance, he should continue to focus on maintaining his running speed and endurance through regular training and proper recovery.

Strategies


- Pacing: Based on the splits analysis, John demonstrated good pacing overall. However, to improve his overall performance, he should aim to maintain a consistent pace throughout the race, especially in the running segments. Starting too fast can lead to fatigue later on, while starting too slow can result in missed opportunities to gain time.

- Strength Training: Incorporating strength training exercises specific to the demands of each segment can help improve overall performance. John should focus on exercises that target the muscle groups used in each segment, such as lunges for the sandbag lunges segment and sled push/pull exercises for those segments. Additionally, including compound exercises like squats and deadlifts can help improve overall strength and power.

- Transition Efficiency: To improve his overall race time, John should work on improving his transition times between segments. Practicing quick and efficient transitions during training can help reduce time spent in the roxzone and ultimately improve his overall race time.

- Mental Preparation: Hyrox races require mental resilience to push through challenging segments. John should incorporate mental preparation techniques such as visualization, positive self-talk, and goal-setting to enhance his mental strength during the race.

In summary, John Gosstola had a strong performance in the 2023 Chicago Hyrox race, but there are areas where he can improve. By focusing on improving his overall fitness, running speed and endurance, transition efficiency, and specific strength training exercises, he can enhance his performance in the identified areas. Implementing race strategies such as pacing, strength training, transition efficiency, and mental preparation will contribute to a better overall performance in future races.

Similar Athletes
Jones Darren 2024 Sports Direct HYROX London 01:18:47
Woolf Ryan 2024 Dubai 01:18:21
Bauer Roman 2019 Wien 01:18:45
Mcmillan Scott 2023 London 01:18:42
Ha Ngoc Dat 2023 Hamburg 01:18:16
Foster Cy 2023 Anaheim 01:18:18
Van Der Ziel Dylan 2024 Maastricht 01:18:46
Schnaubelt Alex 2023 Stuttgart 01:18:17
Sonti Rajiv 2024 New York 01:18:00
Liput Tomasz 2024 Gdansk 01:18:13

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