Season 21/22 2022 London (1300) HYROX (1125) Men (755) Gant James

Gant James Hyrox Result

Dive into this athlete’s performance at 2022 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.

Performance Highlights

GBR GBR Flag Men 40-44 #144019 01:37:02 92nd in AG | Top 74.8% 566th | Top 75.0%
-04:30
43:06
Run Total
-00:33
05:23
Avg. Lap
-00:30
04:27
Best Lap
+04:58
46:14
Workout Total
+00:37
05:46
Avg. Workout
-00:28
07:47
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 Gant James'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 Gant James'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 Gant James'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 Gant James'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 06:23. Check the detail of the improvement plan below.

01:53 Potential Improvement 29.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:53 09:17 to 07:24 29.5%
Sled Pull 01:34 07:05 to 05:31 24.5%
Sled Push 01:28 04:42 to 03:14 23.0%
Sandbag Lunges 00:44 06:29 to 05:45 11.5%
Burpees Broad Jump 00:32 06:42 to 06:10 8.4%
Ski Erg 00:11 04:48 to 04:37 2.9%
Rowing 00:01 05:02 to 05:01 0.3%
Farmers Carry 00:00 02:09 to 02:09 0.0%
Run Total 00:00 43:06 to 43:06 0.0%

Splits Time

Gant James Perfect Race
Splits Total Average Total
Running 1 04:27 00:00 05:00 -00:33 00:00 +00:00
Ski Erg 04:48 04:27 04:38 +00:10 05:00 -00:33
Running 2 04:57 09:15 05:26 -00:29 09:38 -00:23
Sled Push 04:42 14:12 03:18 +01:24 15:04 -00:52
Running 3 05:18 18:54 05:59 -00:41 18:22 +00:32
Sled Pull 07:05 24:12 05:39 +01:26 24:21 -00:09
Running 4 05:40 31:17 05:56 -00:16 30:00 +01:17
Burpees Broad Jump 06:42 36:57 06:24 +00:18 35:56 +01:01
Running 5 05:26 43:39 06:11 -00:45 42:20 +01:19
Rowing 05:02 49:05 05:04 -00:02 48:31 +00:34
Running 6 05:33 54:07 06:01 -00:28 53:35 +00:32
Farmers Carry 02:09 59:40 02:27 -00:18 59:36 +00:04
Running 7 04:59 01:01:49 06:00 -01:01 01:02:03 -00:14
Sandbag Lunges 06:29 01:06:48 05:59 +00:30 01:08:03 -01:15
Running 8 06:49 01:13:17 06:58 -00:09 01:14:02 -00:45
Wall Balls 09:17 01:20:06 07:47 +01:30 01:21:00 -00:54
Roxzone 07:47 01:37:02 08:15 -00:28 01:37:02
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


James Gant performed well in the HYROX race in London, finishing with an overall rank of 566 out of 1125 athletes, placing him in the top 50% of the field. In his age group (40-44), he ranked 92 out of 183 athletes, also in the top 50%. His overall time was 01:37:02, with a total running time of 00:43:06, which was 02:50 faster than the average.

James showed strength in his running performance, with a total running time that was faster than average. This indicates that he has a strong running profile and should continue to focus on improving his running abilities. However, there were certain segments where he lost significant time, such as the Wall Balls, Sled Pull, Sled Push, Burpees Broad Jump, Sandbag Lunges, and Ski Erg. These segments should be the primary focus for improvement.

Segments to Improve


1. Wall Balls:
James took 01:36 longer than the average time to complete this segment. To improve performance in Wall Balls, he should focus on building upper body strength and endurance. Incorporating exercises such as wall ball throws, medicine ball slams, and push-ups can help improve strength and power in the upper body. Additionally, practicing proper technique and form during wall balls, including efficient squatting and quick transitions, can lead to faster completion times.

2. Sled Pull:
James took 01:06 longer than the average time to complete the Sled Pull. To improve performance in this segment, he should focus on developing lower body strength and power. Exercises such as sled pushes, squats, deadlifts, and lunges can help improve leg and hip strength, which will translate to better performance in the sled pull. Additionally, practicing proper technique, including maintaining a strong posture and using efficient pulling mechanics, can help reduce time spent on this segment.

3. Sled Push:
James took 01:04 longer than the average time to complete the Sled Push. Similar to the sled pull, he should focus on developing lower body strength and power to improve in this segment. Incorporating exercises such as sled pushes, squats, lunges, and plyometric exercises can help improve leg and hip strength, leading to faster sled push times. Additionally, practicing proper technique, including maintaining a low and powerful position while pushing the sled, can help optimize performance.

4. Burpees Broad Jump:
James took 00:40 longer than the average time to complete this segment. To improve performance in Burpees Broad Jump, he should focus on developing explosive power and endurance. Exercises such as burpees, box jumps, broad jumps, and high-intensity interval training (HIIT) can help improve power output and endurance for this segment. Additionally, practicing efficient and quick transitions between burpees and jumps can help reduce time spent on this segment.

5. Sandbag Lunges:
James took 00:35 longer than the average time to complete the Sandbag Lunges. To improve performance in this segment, he should focus on developing leg and core strength and endurance. Exercises such as lunges, squats, deadlifts, and planks can help improve leg and core stability, leading to better performance in sandbag lunges. Additionally, practicing efficient and controlled lunges, maintaining a strong posture, and minimizing rest time between lunges can help optimize performance.

6. Ski Erg:
James took 00:14 longer than the average time to complete the Ski Erg. To improve performance in this segment, he should focus on improving cardiovascular endurance and technique on the Ski Erg. Incorporating exercises such as rowing, cycling, and interval training can help improve cardiovascular fitness. Additionally, focusing on proper technique, including maintaining a smooth and efficient rhythm on the Ski Erg, can lead to faster completion times.

Strategies


To improve overall performance in future races, James should consider the following strategies:

1. Pacing:
Although James had a strong running performance, he should focus on pacing himself appropriately throughout the race. It is important to maintain a consistent pace and not start too fast, which can lead to fatigue later in the race. By monitoring and managing his effort level, James can optimize his performance and maintain a steady pace throughout the different segments.

2. Transitions:
James should aim to minimize transition times between segments, particularly in the roxzone. This can be achieved by improving overall fitness and reducing the time needed to recover between segments. Incorporating high-intensity interval training, circuit training, and specific transition drills can help improve overall fitness and reduce transition times.

3. Strength Training:
To improve performance in strength-based segments such as Wall Balls, Sled Pull, and Sled Push, James should incorporate regular strength training sessions into his training routine. Focusing on exercises that target the muscles used in these segments, such as squats, deadlifts, lunges, and upper body exercises, can help improve strength and power.

4. Endurance Training:
To improve overall endurance and performance in the race, James should incorporate regular endurance training sessions. This can include long-distance running, interval training, and cross-training activities such as cycling or swimming. By improving cardiovascular fitness, James can maintain a higher intensity for a longer duration during the race.

5. Technique Refinement:
James should focus on refining his technique in each segment to optimize performance. This can include practicing proper form in exercises such as wall balls, sled pulls, sled pushes, and burpees broad jumps. By ensuring efficient movement patterns and minimizing wasted energy, James can improve his overall performance in these segments.

Overall, James Gant showed strength in his running performance but has areas for improvement in certain segments. By focusing on specific training strategies and techniques, he can enhance his performance in the identified areas and improve his overall race performance.

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
Similar Athletes
Bouhjar Bilal 2024 Köln 01:36:39
Bähre Boris 2018 Hamburg 01:37:19
Imbiorski Dawid 2024 Gdansk 01:37:04
Neuteboom Victor 2024 Rotterdam 01:36:57
Podan Steeve 2024 Marseille 01:37:20
Pocklington Jeff 2024 Manchester 01:37:09
Möhring Norbert 2024 Frankfurt 01:37:12
Ziemann Peter 2024 Hamburg 01:36:59
Komrz David 2023 Wien 01:37:27
Moran Andrew 2024 Dublin 01:36:58

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Birmingham 01:36:03

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