Dionisio Gavin
Hyrox Result
Dive into this athlete’s performance at 2024 Dallas 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.
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 Dionisio Gavin'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 Dionisio Gavin'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 Dionisio Gavin'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 Dionisio Gavin'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
03:12.
Check the detail of the improvement plan below.
01:10
Potential Improvement
36.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Gavin, you crushed the 2024 Dallas Hyrox with a solid overall time of 01:22:32, landing in the top 8% of a whopping 2857 athletes! That’s nothing to sneeze at! With an overall rank of 252 and a rank of 20 in your age group, you showed that you've got the drive. However, let’s unpack this a bit. Your total running time of 00:41:27 is just a tad slower than the average, which suggests you might lean more towards the strength side of the hybrid athlete spectrum. This is good news; it means you’ve got the potential to really ramp up your running with some focused training.
As for pacing, it seems like you started a bit slower with your first run segment at 00:04:56, which is 28 seconds slower than average. Starting too fast can leave you gasping for air, but starting too slow can feel like you’re just hitting snooze on race day. Let’s work on pacing strategies, so you can find that sweet spot where you’re neither dragging nor sprinting out of the gate.
Segments to Improve
Now, let’s dive into the nitty-gritty. Here are the segments where you can really hone in and turn these weaknesses into strengths:
- Roxzone (00:06:59 - 00:41 slower than average): Transition times are crucial. A slower Roxzone indicates that you might be taking too long to recover or strategize between exercises. Focus on practicing quick transitions in your training. Set up a circuit where you move from one exercise to another with minimal rest. Aim to cut down transition time by at least 30 seconds. Remember, time spent in transitions is time not spent on the course!
- Sled Push (00:03:44 - 00:55 slower than average): This one’s a killer! To improve your sled push, incorporate heavy sled drags and pushes in your workouts. Work on your form too—keep your hips low and drive through your heels. You could add in some banded resisted sprints to build explosive strength. Remember, it’s not about how fast you can push it; it’s about how much you can push it without becoming one with the ground!
- Sled Pull (00:04:51 - 00:08 slower than average): Similar to the sled push, practice pulling with a strong core. Use a rope or a harness and focus on your grip and foot placement. Consider doing some rows or TRX pulls to build upper body strength, making that sled feel like a feather. Pulling more weight than you can lift will only lead to a career in tug-of-war!
- Burpees Broad Jump (00:04:52 - 00:07 faster than average): While you’re not far off the average, this segment can be a game-changer. Work on your explosiveness and rhythm. Try doing burpee jumps where you explode into the air instead of just forward. Incorporate box jumps and plyometric drills to boost your power. Remember, if you’re not airborne, you’re not living!
- Wall Balls (00:05:45 - 00:27 faster than average): You’re already in the ballpark here, but let’s sharpen those skills. Focus on your squat form and aim for a higher target. Practice with heavier balls to build strength, and don’t forget to breathe! A good wall ball should feel like a dance move; you’re not just throwing, you’re grooving!
Race Strategies
Now, let’s talk about strategies for your next race:
- Pacing Plan: Start strong but controlled. Don’t let the adrenaline get the best of you. Aim for even splits across your runs. A good rule of thumb is to start about 5-10 seconds slower than your best pace for the first lap.
- Transition Training: Incorporate quick transitions into your training. Treat them like sprints! Visualize the next exercise as you finish the previous one. This will help you get in the zone and reduce downtime.
- Strength and Endurance Mix: Balance your training with both running and strength sessions. If you’re leaning more towards strength, add in interval runs and tempo runs to boost your endurance. You want to be able to run like the wind and lift like Thor!
- Mindset: Keep a positive mindset throughout the race. Remind yourself of your training and how far you’ve come. Smile through the pain; it confuses the muscles and makes them think they’re having fun!
Conclusion
Gavin, you’ve got the heart of a lion and the potential to go even further in Hyrox. Remember, every setback is just a setup for a comeback. As you gear up for your next race, keep focusing on those weak spots, embrace the grind, and don’t forget to enjoy the journey! “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” So go out there, have a blast, and make those transitions smoother than butter on a hot pancake! 💪💥🏆
Keep pushing your limits and working hard, and I’ll be here cheering you on! You got this!
— The Rox-Coach
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator