Dive into this athlete’s performance at 2024 Cape Town 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
414 similar athletes.
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 414 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 414 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Gammie Gareth'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 Gammie Gareth'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 414 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 Gammie Gareth'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 Gammie Gareth'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
06:34.
Check the detail of the improvement plan below.
Based on 414 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Gareth Gammie's performance in the 2024 Cape Town Hyrox race was commendable, particularly in his running segments. He finished in the top 59% overall and ranked 16th in his age group, indicating a solid performance. Notably, Gareth's total running time was 5:49 faster than average, highlighting his strong running capabilities. His fastest lap was recorded at 5:46, showcasing his potential as a strong runner. However, the initial running segments (Running 1 to Running 4) indicate that he started slower than average but gained speed as the race progressed, suggesting a conservative start strategy.
Gareth appears to have a stronger running profile, with room for improvement in strength-oriented and transition segments. To optimize his overall performance, a greater focus on building strength and improving transitions will be beneficial.
Segments to Improve
Sandbag Lunges: This segment was Gareth's most significant area for improvement, being 5:47 slower than average. To enhance performance, he should engage in weighted lunges and squats to build leg strength and endurance. Introducing plyometric exercises like box jumps can also improve explosive strength.
Roxzone: With a time 1:55 slower than average, Gareth needs to improve his transition efficiency. Practice quick transitions between exercises during training sessions to minimize downtime. Incorporating circuit training or agility drills will help simulate race conditions and enhance overall fitness.
Wall Balls: While only slightly slower than average, Gareth can benefit from improving his technique and stamina. Performing medicine ball throws and core strengthening exercises will enhance his power and control during this segment.
Burpees Broad Jump: To improve this segment, Gareth should focus on burpee variations to build endurance and efficiency. Adding jumping drills will enhance his explosive power and speed.
Rowing: Improving rowing efficiency can be achieved through interval training on the rowing machine and focusing on technique workshops to optimize stroke efficiency and power application.
Sled Pull: To gain time here, Gareth should work on upper body strength and grip training to ensure a steady and strong pull.
Race Strategies
Start Stronger: While Gareth's conservative start allowed him to finish strong, starting a bit faster might help balance his overall performance without compromising stamina.
Efficient Transitions: Practice transitions to reduce roxzone time. This is crucial for maintaining momentum and reducing unnecessary delays.
Strength-Endurance Balance: Incorporate training that simulates compromised running, focusing on maintaining speed after strength exercises to better handle fatigue.
Pacing Strategy: A well-planned pacing strategy, balancing intensity and endurance, will help Gareth maintain a steady and strong performance throughout the race.