Dive into this athlete’s performance at 2024 Glasgow 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 Gibson Jay'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 Gibson Jay'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 Gibson Jay'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 Gibson Jay'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
04:34.
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:
Jay Gibson's performance in the 2024 Glasgow HYROX race places him in the top 55% of all athletes and the top 53% in his age group, making his overall performance commendable, especially considering the competition level. His total running time is slightly slower than average, suggesting a more balanced profile with potential leaning towards strength exercises rather than pure running. His pacing appears to have been conservative at the start, as indicated by a slower first running segment, but improved in later segments, demonstrating a good capacity to pace himself throughout the race. However, the significantly slower times in Wall Balls and the Sled Push indicate specific areas for improvement.
Segments to Improve:
Wall Balls: This segment saw Jay's most considerable deviation from the average, indicating a need for improvement in both strength and technique. To enhance performance, Jay should incorporate exercises like air squats, thrusters, and medicine ball throws into his routine to build lower body strength and explosive power. Additionally, practicing the Wall Ball technique with varying weights can help improve accuracy and endurance. Focusing on form, such as keeping the chest up and engaging the core, will also prevent fatigue and maintain efficiency during the race.
Sled Push: Jay's performance in the Sled Push was below average, suggesting a need for stronger leg and core muscles. Incorporating weighted sled pushes and pulls, heavy squats, and lunges into his training routine can build the necessary strength. Emphasis on driving through the heels and maintaining a low, forward-leaning posture can help improve technique and efficiency.
Running: Given that Jay's total running time is slightly slower than average, focusing on improving his running endurance and speed is crucial. Interval training, consisting of short, high-intensity bursts followed by recovery periods, can improve both speed and cardiovascular endurance. Long, steady runs should also be part of his training to build endurance. Running drills that focus on form, such as high knees and butt kicks, can enhance running efficiency.
Race Strategies:
Start Strong: Jay should aim for a more aggressive start in the running segments to avoid playing catch-up. Warming up thoroughly with dynamic stretches and light jogging before the race can help prepare his body for an intense start.
Transition Efficiency: Reducing the time spent in the Roxzone can significantly improve overall race time. Practicing quick transitions between exercises and runs during training can help Jay minimize downtime. This can be achieved by setting up a mock race course and running through the transitions repeatedly.
Pacing: While Jay's pacing improved throughout the race, starting slightly faster than usual and then finding a sustainable pace can help shave off crucial seconds. Using a heart rate monitor during training and the race can help Jay find and maintain his optimal pace.
Strength Endurance: Building endurance specific to the strength segments can prevent significant time losses. Circuit training that mimics the race's structure, with a combination of strength and cardio exercises, can help Jay build the stamina needed to maintain performance throughout the race.
Incorporating these targeted training strategies and race tactics can help Jay Gibson turn his weaknesses into strengths and achieve a more competitive finish in future HYROX races.
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