Dive into this athlete’s performance at 2024 Birmingham 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 Gunn 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 Gunn 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 Gunn 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 Gunn 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
05:33.
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:
James Gunn displayed an impressive performance at the 2024 Birmingham HYROX race, ranking in the top 29% overall and top 27% for his age group (40-44). Notably, his total running time was faster than average, indicating a strong runner profile.
James showed consistent speed in all running segments, often finishing faster than the average time. This suggests a good level of endurance and pacing strategy. However, his performance in the first running segment was slower than average, suggesting a slow start. Improving his start could significantly enhance his overall performance.
With regards to strength-based exercises, James demonstrated above-average performance in most segments, indicating a balanced fitness profile. However, his performance in the Wall Balls, Burpees Broad Jump, and Sandbag Lunges segments was slower than average, suggesting a potential area for improvement.
Segments to Improve:
Wall Balls: James' time in this segment was significantly slower than average. This could be due to a lack of strength or improper technique. To improve, focus on strength training exercises such as squats and kettlebell swings. Also, consider drills that mimic the movement of the wall ball, such as medicine ball tosses, to improve technique.
Burpees Broad Jump: Again, James' time was slower than average. Burpees require a combination of strength, agility, and cardio. High-intensity interval training (HIIT) can help improve cardio, while plyometric exercises like box jumps can enhance power and agility. Practicing burpees with a broad jump will also help improve technique and performance.
Sandbag Lunges: James' time in this segment was slower than average, suggesting a need for improved leg strength and endurance. Leg strength can be improved with exercises like weighted lunges and squats, while endurance can be enhanced with long-distance running or cycling. Practicing lunges with a sandbag will also help improve technique and performance.
Roxzone: This segment represents the transition time between exercises. James' time was slower than average, indicating a need for improved overall fitness and transition time. Incorporating circuit training into the routine can help improve transition times. Also, practicing quick transitions between different exercises can help reduce the roxzone time.
Race Strategies:
Based on the analysis, James could benefit from a stronger start. Practicing quick starts in training can help improve his time in the first running segment. Moreover, focusing on maintaining a consistent pace throughout the race can help save energy for the more challenging strength-based exercises.
During strength-based exercises, James should focus on maintaining proper form to maximize efficiency and minimize energy waste. Training should include specific drills to mimic the movements of these exercises, which will also help improve his technique.
Finally, improving transition times can significantly enhance overall performance. Incorporating circuit training and practicing quick transitions between different exercises in training can help reduce the roxzone time.