Gough Jack Performance Analysis

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.

Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Gough Jack

GBR GBR Flag Men 35-39 #105025 01:38:44 462nd in AG | Top 82.2% 2142nd | Top 79.3%

Performance Highlights

+05:50
54:08
Run Total
+00:45
06:46
Avg. Lap
-00:12
04:52
Best Lap
-06:16
35:46
Workout Total
-00:47
04:28
Avg. Workout
+00:26
08:54
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 Gough Jack'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 Gough Jack'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 Gough Jack'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 Gough Jack'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 06:54. Check the detail of the improvement plan below.

06:54 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:54 54:08 to 47:14 100.0%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Push 00:00 03:01 to 03:01 0.0%
Sled Pull 00:00 04:34 to 04:34 0.0%
Burpees Broad Jump 00:00 06:14 to 06:14 0.0%
Rowing 00:00 04:43 to 04:43 0.0%
Farmers Carry 00:00 02:16 to 02:16 0.0%
Sandbag Lunges 00:00 05:51 to 05:51 0.0%
Wall Balls 00:00 04:47 to 04:47 0.0%

Splits Time

Gough Jack Perfect Race
Splits Total Average Total
Running 1 05:32 00:00 05:04 +00:28 00:00 +00:00
Ski Erg 04:20 05:32 04:38 -00:18 05:04 +00:28
Running 2 04:52 09:52 05:31 -00:39 09:42 +00:10
Sled Push 03:01 14:44 03:19 -00:18 15:13 -00:29
Running 3 05:11 17:45 06:04 -00:53 18:32 -00:47
Sled Pull 04:34 22:56 05:48 -01:14 24:36 -01:40
Running 4 05:22 27:30 06:02 -00:40 30:24 -02:54
Burpees Broad Jump 06:14 32:52 06:36 -00:22 36:26 -03:34
Running 5 05:41 39:06 06:17 -00:36 43:02 -03:56
Rowing 04:43 44:47 05:06 -00:23 49:19 -04:32
Running 6 07:07 49:30 06:08 +00:59 54:25 -04:55
Farmers Carry 02:16 56:37 02:30 -00:14 01:00:33 -03:56
Running 7 10:10 58:53 06:04 +04:06 01:03:03 -04:10
Sandbag Lunges 05:51 01:09:03 06:10 -00:19 01:09:07 -00:04
Running 8 10:17 01:14:54 07:04 +03:13 01:15:17 -00:23
Wall Balls 04:47 01:25:11 07:55 -03:08 01:22:21 +02:50
Roxzone 08:54 01:38:44 08:28 +00:26 01:38:44
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jack Gough's performance in the 2024 Birmingham HYROX race demonstrates an athlete who has a strong profile in strength exercises. Jack's total running time was 5 minutes and 41 seconds slower than the average, suggesting a need to focus more on running training. His start in the race was slower than average in the first running segment, but he managed to speed up significantly in the subsequent segments.

In terms of pacing, Jack started out slower in the first running segment but picked up speed in the later segments. This shows a good understanding of race pacing, allowing him to conserve energy for the more challenging parts of the race. However, his performance declined drastically in the last three running segments, possibly due to fatigue, indicating a need to work on his endurance.

Segments to Improve:

  • Total Running Time: Jack needs to improve his overall running performance. To do so, he could incorporate speed training into his routine. Intervals, tempo runs, and hill repeats could boost his running speed and cardiovascular fitness. Additionally, long, slow runs can help build endurance for maintaining a faster pace throughout the race.
  • Roxzone: Jack's Roxzone time was 30 seconds slower than average, indicating that his transitions or rests between exercises could be improved. To decrease this time, Jack could practice rapid transitions between different exercises in his training routine. This could involve setting up a circuit that mimics the race conditions and working on quickly moving from one exercise to the next.
  • Burpees Broad Jump: Jack's performance in this segment was faster than average, but there is still room for improvement. He could benefit from plyometric training, focusing on exercises like box jumps and squat jumps to increase power and speed in his broad jumps. Additionally, incorporating burpees into his regular workout routine could improve his efficiency in this exercise during the race.
  • Sandbag Lunges: Even though Jack performed better than average in this segment, it was identified as an area where he can still make significant improvements. Strength and balance exercises, such as weighted lunges and squats, could help improve his performance in this area. Focusing on good form during these exercises can also ensure that he is getting the maximum benefit from these workouts.

Race Strategies:

In future races, Jack should consider starting at a faster pace in the first running segment to make up for potential time losses in later segments. He should also focus on maintaining a steady pace in the middle segments of the race to conserve energy for the final running segments. Practicing a proper warm-up routine before the race could also help prepare his muscles for the intense exercise and potentially improve his performance. Lastly, Jack should also experiment with different recovery strategies post-race, to help reduce muscle soreness and speed up his recovery time.

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
Szymaski Kajetan 2024 Gdansk 01:38:17
Blokland Koen 2024 Rotterdam 01:38:25
Van Rijn Sjoerd 2024 Amsterdam 01:38:56
Brennan Tony 2023 Dublin 01:38:44
Hua Alexander 2024 Melbourne 01:38:34
Reiter Thomas 2019 Nürnberg 01:38:57
Carrera Federico 2024 Rimini 01:38:58
Driscoll Will 2022 Birmingham 01:38:42
Boll Frederic 2023 Frankfurt 01:38:35
Volkhardt Philipp 2023 München 01:38:42

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Birmingham 01:26:06
2024 Glasgow 01:25:03

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