Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Armstrong Gregory

Armstrong Gregory Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 30-34 #170021 01:24:31 301st in AG | Top 54.6% 1285th | Top 47.6%
-01:31
40:44
Run Total
-00:10
05:06
Avg. Lap
+00:19
04:49
Best Lap
+01:16
36:53
Workout Total
+00:09
04:36
Avg. Workout
+00:18
06:59
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 Armstrong Gregory'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 Armstrong Gregory'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 Armstrong Gregory'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 Armstrong Gregory'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 03:48. Check the detail of the improvement plan below.

02:31 Potential Improvement 66.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:31 08:26 to 05:55 66.2%
Burpees Broad Jump 01:04 05:57 to 04:53 28.1%
Sandbag Lunges 00:09 04:53 to 04:44 3.9%
Rowing 00:04 04:46 to 04:42 1.8%
Ski Erg 00:00 04:13 to 04:13 0.0%
Sled Push 00:00 02:18 to 02:18 0.0%
Sled Pull 00:00 04:24 to 04:24 0.0%
Farmers Carry 00:00 01:56 to 01:56 0.0%
Run Total 00:00 40:44 to 40:44 0.0%

Splits Time

Armstrong Gregory Perfect Race
Splits Total Average Total
Running 1 05:28 00:00 04:34 +00:54 00:00 +00:00
Ski Erg 04:13 05:28 04:25 -00:12 04:34 +00:54
Running 2 04:49 09:41 04:54 -00:05 08:59 +00:42
Sled Push 02:18 14:30 02:52 -00:34 13:53 +00:37
Running 3 05:04 16:48 05:21 -00:17 16:45 +00:03
Sled Pull 04:24 21:52 04:51 -00:27 22:06 -00:14
Running 4 05:07 26:16 05:19 -00:12 26:57 -00:41
Burpees Broad Jump 05:57 31:23 05:13 +00:44 32:16 -00:53
Running 5 05:06 37:20 05:30 -00:24 37:29 -00:09
Rowing 04:46 42:26 04:47 -00:01 42:59 -00:33
Running 6 05:05 47:12 05:21 -00:16 47:46 -00:34
Farmers Carry 01:56 52:17 02:08 -00:12 53:07 -00:50
Running 7 05:03 54:13 05:19 -00:16 55:15 -01:02
Sandbag Lunges 04:53 59:16 05:00 -00:07 01:00:34 -01:18
Running 8 05:07 01:04:09 05:55 -00:48 01:05:34 -01:25
Wall Balls 08:26 01:09:16 06:21 +02:05 01:11:29 -02:13
Roxzone 06:59 01:24:31 06:41 +00:18 01:24:31
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Gregory Armstrong showed an impressive performance in the 2024 Birmingham HYROX race. As a top 31% finisher among 4107 athletes and ranking in the top 37% in his age group (30-34), Gregory demonstrated a commendable level of fitness and competitiveness. His overall time of 01:24:31 is a testament to his hard work and dedication.

His total running time was 00:40:44, which is 01:42 faster than the average, indicating a strong running profile. However, it's important to note that his starting pace in Running 1 was significantly slower than average. This could suggest that Gregory may benefit from a quicker start in his future races. His best running lap time was 00:04:49, which is a good indication of his potential speed.

Segments to Improve:

  • Wall Balls: This was Gregory's most challenging segment, with a time of 00:08:26, which is 02:05 slower than the average. To improve in this area, Gregory could incorporate more high-intensity interval training (HIIT) with wall balls into his routine, focusing on explosiveness and speed. For example, he could try doing sets of 20 wall balls as fast as possible, followed by short recovery periods.
  • Burpees Broad Jump: With a time of 00:05:57, 00:48 slower than the average, this is another area where Gregory could improve. Practicing burpees separately from broad jumps initially, focusing on form and efficiency, could help. Once comfortable, combine the two movements to increase the intensity and mimic the race conditions.
  • Roxzone: His time in this segment was 00:06:59, which is 00:24 slower than average. To improve transition times and overall fitness, Gregory might consider implementing circuit training into his routine. This could involve a series of exercises performed back-to-back with minimal rest, which would simulate the conditions of transitioning between exercises in the Roxzone.
  • Sandbag Lunges: Gregory finished this segment in 00:04:53, which is 00:06 faster than the average. However, given his overall performance, there's still room for improvement. Adding weighted lunges to his strength training routine, with a focus on maintaining a steady pace and proper form, could help to further enhance his performance in this segment.

Race Strategies:

Based on his performance, Gregory could benefit from implementing the following strategies:

  • Starting Pace: Given that his time in Running 1 was slower than average, Gregory might consider starting the race at a slightly faster pace. This could help him gain valuable time early on.
  • Strength Training: While Gregory's running performance is strong, focusing more on strength training could help balance his overall performance. This could involve increasing the frequency of strength-focused workouts in his training routine.
  • Recovery Strategy: Incorporating active recovery strategies in between segments, such as controlled breathing and dynamic stretching, might help maintain his performance throughout the race.
  • Transition Practice: Practicing quick and efficient transitions between exercises during training could help improve his Roxzone time.
Similar Athletes
Cordell Jacob 2024 London 01:24:26
Flower Isaac 2023 London 01:24:29
Dunn Razonte 2024 Washington - North American Championships 01:24:06
King Daniel 2024 Katowice 01:24:04
Knox Matt 2024 Glasgow 01:24:57
Hohlfeld David 2024 Hamburg 01:24:47
Bauer Thomas 2022 München 01:24:02
Santana Lenin 2024 Ciudad de Mexico 01:24:11
Pérez Duran Manuel 2023 Madrid 01:24:16
Dieteren Tom 2024 Maastricht 01:24:33

Measure Your Performance Against Top Athletes

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