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 767 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Gardner Adel's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Gardner Adel hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Gardner Adel’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Gardner Adel'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 05:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:44 | 05:56 to 04:12 | 33.9% |
| Wall Balls | 01:26 | 04:42 to 03:16 | 28.0% |
| Burpees Broad Jump | 00:54 | 05:08 to 04:14 | 17.6% |
| Sled Push | 00:45 | 02:44 to 01:59 | 14.7% |
| Farmers Carry | 00:09 | 01:55 to 01:46 | 2.9% |
| Rowing | 00:05 | 04:58 to 04:53 | 1.6% |
| Ski Erg | 00:04 | 04:43 to 04:39 | 1.3% |
| Sandbag Lunges | 00:00 | 03:32 to 03:32 | 0.0% |
| Run Total | 00:00 | 37:31 to 37:31 | 0.0% |
| Gardner Adel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:47 | 00:00 | 04:33 +00:14 | 00:00 +00:00 |
| Ski Erg | 04:43 | 04:47 | 04:51 -00:08 | 04:33 +00:14 |
| Running 2 | 04:25 | 09:30 | 04:48 -00:23 | 09:24 +00:06 |
| Sled Push | 02:44 | 13:55 | 02:24 +00:20 | 14:12 -00:17 |
| Running 3 | 04:44 | 16:39 | 05:02 -00:18 | 16:36 +00:03 |
| Sled Pull | 05:56 | 21:23 | 04:46 +01:10 | 21:38 -00:15 |
| Running 4 | 04:47 | 27:19 | 05:03 -00:16 | 26:24 +00:55 |
| Burpees Broad Jump | 05:08 | 32:06 | 04:47 +00:21 | 31:27 +00:39 |
| Running 5 | 04:38 | 37:14 | 05:09 -00:31 | 36:14 +01:00 |
| Rowing | 04:58 | 41:52 | 05:04 -00:06 | 41:23 +00:29 |
| Running 6 | 04:40 | 46:50 | 05:05 -00:25 | 46:27 +00:23 |
| Farmers Carry | 01:55 | 51:30 | 01:58 -00:03 | 51:32 -00:02 |
| Running 7 | 04:43 | 53:25 | 05:04 -00:21 | 53:30 -00:05 |
| Sandbag Lunges | 03:32 | 58:08 | 03:54 -00:22 | 58:34 -00:26 |
| Running 8 | 04:52 | 01:01:40 | 05:21 -00:29 | 01:02:28 -00:48 |
| Wall Balls | 04:42 | 01:06:32 | 03:54 +00:48 | 01:07:49 -01:17 |
| Roxzone | 06:05 | 01:17:10 | 05:27 +00:38 | 01:17:10 |
Adel Gardner's performance in the 2024 Birmingham HYROX race was commendable, ranking in the top 2% of all athletes and top 3% of her age category. She demonstrated particular strength in running, completing her total running time 2:52 faster than the average. This suggests Adel has a runner profile, with a best running lap of 4:25. However, her pacing could be improved - she started slower than the average in Running 1, but managed to catch up and exceed the average speed in subsequent running segments.
Despite her impressive running times, Adel's performance in the strength-based exercises and transitions could be improved. She lost significant time in the Sled Pull, Wall Balls, and Roxzone segments, suggesting areas for focused training.
For future races, Adel should focus on her pacing strategy, particularly in the initial running segment, to avoid starting too slow. As she has a runner profile, she should aim to capitalise on this strength by maintaining a fast pace in the running segments to build a time buffer for the strength-based exercises. In the strength segments, focusing on correct form and efficiency can help reduce the time taken. Lastly, improving her transition times by practicing quick exercise switches can help shave off valuable seconds in the Roxzone.
| Similar Athletes | |||
|---|---|---|---|
| Everett Jessica | 2024 London | 01:17:22 | |
| Eve Heather | 2023 London | 01:17:17 | |
| Lewis Paige | 2024 Houston | 01:17:12 | |
| Rosello Skeppe Nadia | 2022 Berlin | 01:16:48 | |
| Serna Urnicia Maria Pilar | 2024 Madrid | 01:16:55 | |
| Allen Radka | 2024 Frankfurt | 01:17:17 | |
| Leach Heather | 2024 Sports Direct HYROX London | 01:17:29 | |
| Yorke Rachel | 2024 Manchester | 01:16:52 | |
| Pfannmüller Britta | 2022 Hamburg | 01:16:42 | |
| Cairns Hilary | 2024 Washington - North American Championships | 01:16:53 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:13:46 | |
| 2024 Sports Direct HYROX London | 01:13:30 | |
| 2024 Manchester | 01:21:23 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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