Dive into this athlete’s performance at 2024 Melbourne 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 Gaspari Joe'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 Gaspari Joe'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 Gaspari Joe'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 Gaspari Joe'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
03:08.
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
Joe Gaspari delivered a commendable performance at the 2024 Melbourne Hyrox event, securing an overall rank of 490 out of 1801 athletes, placing him in the top 27%. His rank in the age group is particularly impressive, as he finished 4th out of 23 athletes, placing him in the top 17%. Joe's total running time was notably faster than average by 36 seconds, indicating a solid running profile. However, his pacing strategy could benefit from some adjustments as he started relatively slow but improved in the middle of the running segments. While his running was strong, there are several areas in strength exercises that need improvement.
Segments to Improve
Wall Balls: Joe was 20 seconds slower than average in this segment. To improve, he should focus on strengthening his core and lower body. Exercises such as squats, deadlifts, and core stabilization drills will enhance his power and endurance for wall balls. Practicing wall ball shots with a focus on maintaining a consistent breathing rhythm can also help.
Sled Pull: Joe was 27 seconds slower than average. He should incorporate sled pull drills with varying weights and resistance to build strength and endurance. Additionally, rowing and back strength exercises like bent-over rows and lat pull-downs can improve his pulling power.
Sandbag Lunges: Joe lagged by 21 seconds in this segment. Focusing on leg strength and balance exercises such as lunges with added weight, step-ups, and single-leg squats will be beneficial. Practicing lunges with a focus on maintaining a steady pace and correct form will also help.
Roxzone: Joe's transition time was 2 seconds slower than average. Improving overall fitness and practicing quick transition drills can enhance his efficiency in this segment. Techniques such as rapidly moving from one exercise to another without extended rest can be practiced during training.
Race Strategies
Pacing: Given his slower start, Joe should aim to maintain a consistent pace throughout the running segments. Starting too slow can put him at a disadvantage, so practicing even-paced runs in training can help manage energy reserves better.
Strength Endurance: Emphasizing strength training, especially in exercises like wall balls and sled pull, will enhance his overall performance. Including circuits that mimic race conditions, combining running and strength exercises, can prepare him for compromised running scenarios.
Transition Efficiency: Focusing on minimizing rest and improving transitions between exercises can save crucial seconds. Practicing transitions under fatigue in training will simulate race conditions and help build resilience.
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