Gilkes Adam 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 25-29 #131040 01:10:14 70th in AG | Top 16.9% 268th | Top 9.9%
-02:59
32:38
Run Total
-00:22
04:05
Avg. Lap
-00:10
03:45
Best Lap
+01:38
31:16
Workout Total
+00:12
03:54
Avg. Workout
+01:26
06:26
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 Gilkes Adam'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 Gilkes Adam'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 Gilkes Adam'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 Gilkes Adam'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 04:45. Check the detail of the improvement plan below.

01:10 Potential Improvement 24.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:10 04:34 to 03:24 24.6%
Sled Push 01:09 03:06 to 01:57 24.2%
Burpees Broad Jump 00:51 04:13 to 03:22 17.9%
Sandbag Lunges 00:37 04:10 to 03:33 13.0%
Ski Erg 00:22 04:23 to 04:01 7.7%
Farmers Carry 00:19 01:52 to 01:33 6.7%
Rowing 00:10 04:29 to 04:19 3.5%
Wall Balls 00:07 04:29 to 04:22 2.5%
Run Total 00:00 32:38 to 32:38 0.0%

Splits Time

Gilkes Adam Perfect Race
Splits Total Average Total
Running 1 04:18 00:00 03:58 +00:20 00:00 +00:00
Ski Erg 04:23 04:18 04:10 +00:13 03:58 +00:20
Running 2 03:45 08:41 04:13 -00:28 08:08 +00:33
Sled Push 03:06 12:26 02:26 +00:40 12:21 +00:05
Running 3 04:02 15:32 04:30 -00:28 14:47 +00:45
Sled Pull 04:34 19:34 03:56 +00:38 19:17 +00:17
Running 4 04:00 24:08 04:29 -00:29 23:13 +00:55
Burpees Broad Jump 04:13 28:08 03:56 +00:17 27:42 +00:26
Running 5 04:10 32:21 04:36 -00:26 31:38 +00:43
Rowing 04:29 36:31 04:27 +00:02 36:14 +00:17
Running 6 04:05 41:00 04:31 -00:26 40:41 +00:19
Farmers Carry 01:52 45:05 01:48 +00:04 45:12 -00:07
Running 7 04:04 46:57 04:31 -00:27 47:00 -00:03
Sandbag Lunges 04:10 51:01 03:59 +00:11 51:31 -00:30
Running 8 04:18 55:11 04:48 -00:30 55:30 -00:19
Wall Balls 04:29 59:29 04:56 -00:27 01:00:18 -00:49
Roxzone 06:26 01:10:14 05:00 +01:26 01:10:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Adam Gilkes demonstrated exceptional performance in the 2024 Birmingham HYROX race, ranking within the top 6% of all participants and top 10% within his age group. Particularly noteworthy was his running ability, as indicated by his overall running time of 32 minutes and 38 seconds - a remarkable 3 minutes 14 seconds faster than the average. This clearly indicates Adam has a runner's profile and his strongest performance comes from his running segments.

Consistency was observed across all his running segments, with each one being faster than the average, highlighting his excellent pacing and stamina. However, his roxzone time was slower than average, suggesting room for improvement in his overall fitness and transition time.

Segments to Improve

Despite his stellar performance in running, Adam had some challenges with the strength-based exercises such as the sled push, sled pull, and sandbag lunges. His performance in these areas was slower than the average, indicating a need for improved strength training.

  • Sled Push & Pull: These exercises require significant lower body strength. Incorporating leg exercises such as squats, lunges, and deadlifts into his workout routine would be beneficial. Furthermore, practicing with a weighted sled would allow Adam to familiarize himself with the movement and build the necessary strength and endurance.
  • Sandbag Lunges: These are a challenging exercise that demands both strength and balance. To improve in this area, Adam should include lunges with different weights in his routine to build his leg strength and improve his balance. Additionally, practicing the movement with a sandbag on his shoulder would help him better prepare for the race conditions.
  • Roxzone: Adam's slower time in the roxzone indicates a need for improvement in his overall fitness and transition time. High-intensity interval training (HIIT) could help improve his cardiovascular fitness, while practice transitioning between different exercises could reduce his downtime between segments.

Race Strategies

Given Adam's excellent running performance, he might consider starting off strong in the running segments to gain an early advantage. However, he should be cautious not to exhaust himself early on and save energy for the strength-based segments.

During the race, it's important for Adam to pace himself and maintain a steady rhythm, especially during the strength-based exercises. Practicing the transition from running to strength exercises and vice versa before the race would also be beneficial for reducing downtime and maintaining momentum.

Lastly, focusing on form and technique during strength exercises could help improve efficiency and prevent fatigue. Including a thorough warm-up before the race and stretching after would assist in preventing injuries and promoting recovery.

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
De Pretto Meryll 2023 Barcelona 01:09:57
Visser Jeroen 2024 Maastricht 01:10:24
Edmondson Dominic 2024 Incheon 01:09:55
Graham Sean 2024 Dublin 01:10:20
Eckert Thorsten 2024 Frankfurt 01:09:56
Smith Ben 2023 Birmingham 01:10:28
Foster Rob 2023 London 01:09:47
De Smet Kevin 2024 Maastricht 01:10:25
Mathie Kris 2024 Manchester 01:09:51
Foster Rob 2023 Dublin 01:10:01

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Birmingham 01:22:09
2023 Hannover 01:12:28
2022 Birmingham 01:11:16
2022 London 01:14:11
2022 London 01:15:36

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