Nicholas Gari Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

GBR GBR Flag Men 50-54 #131047 01:17:45 17th in AG | Top 29.8% 317th | Top 32.7%
+00:37
39:48
Run Total
+00:05
04:58
Avg. Lap
+00:08
04:24
Best Lap
+00:32
33:15
Workout Total
+00:04
04:09
Avg. Workout
-01:07
04:45
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 Nicholas Gari'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 Nicholas Gari'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 Nicholas Gari'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 Nicholas Gari'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 04:57. Check the detail of the improvement plan below.

01:53 Potential Improvement 38.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:53 39:48 to 37:55 38.0%
Sled Pull 00:59 04:59 to 04:00 19.9%
Ski Erg 00:32 04:44 to 04:12 10.8%
Burpees Broad Jump 00:30 04:39 to 04:09 10.1%
Wall Balls 00:22 05:31 to 05:09 7.4%
Rowing 00:20 04:51 to 04:31 6.7%
Sandbag Lunges 00:18 04:28 to 04:10 6.1%
Sled Push 00:03 02:22 to 02:19 1.0%
Farmers Carry 00:00 01:41 to 01:41 0.0%

Splits Time

Nicholas Gari Perfect Race
Splits Total Average Total
Running 1 04:30 00:00 04:18 +00:12 00:00 +00:00
Ski Erg 04:44 04:30 04:19 +00:25 04:18 +00:12
Running 2 04:24 09:14 04:35 -00:11 08:37 +00:37
Sled Push 02:22 13:38 02:38 -00:16 13:12 +00:26
Running 3 04:59 16:00 04:58 +00:01 15:50 +00:10
Sled Pull 04:59 20:59 04:23 +00:36 20:48 +00:11
Running 4 04:56 25:58 04:56 +00:00 25:11 +00:47
Burpees Broad Jump 04:39 30:54 04:35 +00:04 30:07 +00:47
Running 5 05:00 35:33 05:04 -00:04 34:42 +00:51
Rowing 04:51 40:33 04:37 +00:14 39:46 +00:47
Running 6 04:45 45:24 04:58 -00:13 44:23 +01:01
Farmers Carry 01:41 50:09 01:59 -00:18 49:21 +00:48
Running 7 04:47 51:50 04:57 -00:10 51:20 +00:30
Sandbag Lunges 04:28 56:37 04:31 -00:03 56:17 +00:20
Running 8 06:29 01:01:05 05:24 +01:05 01:00:48 +00:17
Wall Balls 05:31 01:07:34 05:41 -00:10 01:06:12 +01:22
Roxzone 04:45 01:17:45 05:52 -01:07 01:17:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Gari Nicholas performed well in the Hyrox race, finishing in the top 22% overall and top 21% in his age group. His overall time of 01:17:45 is commendable, but there are areas where he can improve his performance. His total running time of 00:39:48 was 01:30 slower than average, indicating that he may need to focus on improving his overall fitness and transition time. It is worth noting that his best running lap was 00:04:24, which shows potential for strong running abilities.

Segments to Improve


1. Run Total:
Gari's total running time was slower than average. To improve this segment, he should focus on enhancing his overall fitness and running endurance. Incorporating longer distance runs into his training routine will help build stamina and improve his running performance.

2. Running 8:
Gari's running time in this segment was 00:58 slower than average. To improve his speed and endurance in this segment, he should incorporate interval training into his workouts. This can include alternating between high-intensity sprints and recovery jogs. Hill sprints can also be beneficial for building leg strength and improving running speed.

3. Ski Erg:
Gari's time in the Ski Erg segment was 00:29 slower than average. To improve his performance in this area, he should focus on building upper body strength and improving his technique on the Ski Erg machine. Incorporating exercises such as rowing, kettlebell swings, and planks into his training routine will help strengthen his upper body and improve his Ski Erg performance.

4. Burpees Broad Jump:
Gari's time in this segment was 00:21 slower than average. To improve his performance, he should focus on building explosive power and improving his technique for the broad jump. Incorporating exercises such as squat jumps, box jumps, and plyometric push-ups into his training routine will help improve his power and agility for the burpees broad jump.

5. Running 1:
Gari's running time in this segment was 00:20 slower than average. To improve his speed and efficiency in this segment, he should focus on improving his running technique and incorporating interval training into his workouts. Incorporating drills such as high knees, butt kicks, and strides into his warm-up routine will help improve his running form and speed.

6. Sled Pull:
Gari's time in the sled pull segment was 00:20 slower than average. To improve his performance, he should focus on building leg and core strength. Incorporating exercises such as squats, lunges, deadlifts, and planks into his training routine will help improve his strength for the sled pull.

7. Best Lap:
Gari's best running lap was 00:04:24, indicating strong running abilities. To build on this strength, he should focus on maintaining a consistent pace throughout the race and avoiding starting too fast. Incorporating tempo runs and negative split training into his workouts will help improve his pacing and overall running performance.

8. Rowing:
Gari's time in the rowing segment was 00:18 slower than average. To improve his performance in this area, he should focus on improving his rowing technique and building upper body strength. Incorporating exercises such as bent-over rows, lat pull-downs, and seated rows into his training routine will help improve his rowing performance.

Strategies


- Gari should focus on maintaining a steady pace throughout the race to avoid burning out early. Starting too fast can lead to fatigue later on, so he should aim for a consistent effort level from start to finish.

- During the race, Gari should prioritize efficient transitions between segments to minimize the time spent in the roxzone. Practicing quick and smooth transitions during training will help improve his overall race performance.

- Gari should also consider incorporating specific training sessions that simulate the race conditions. This can include practicing each segment individually and then combining them in a full race simulation to improve his overall performance and familiarize himself with the demands of the race.

- It is recommended for Gari to work with a coach or trainer who specializes in Hyrox training to develop a personalized training plan that targets his specific areas for improvement and takes into account his age group and overall goals.

By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Gari Nicholas can enhance his performance in future Hyrox races and continue to excel in his age group.

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
Bento Gonçalo 2024 Milan 01:17:54
Van Heerden Ingram 2024 Cape Town 01:18:06
Bradley Callum 2024 London 01:17:58
Wriedt Carsten 2022 Bremen 01:17:35
Chiappetta Federico 2024 Sydney 01:17:52
Ekberg Rasmus 2024 Stockholm 01:18:07
Roberts Stuart 2024 Manchester 01:18:08
Richter Nico 2024 Vienna - European Championship 01:17:54
Heinen Dajo 2024 Amsterdam 01:17:27
Perezchica Esparza Salvador 2023 Los Angeles 01:17:28

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Berlin 01:14:17
2023 London 01:20:55

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