Season 23/24 2024 New York (1678) HYROX (1486) Men (894) Gale Joseph

Gale Joseph Hyrox Result

Dive into this athlete’s performance at 2024 New York 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 #110027 01:31:07 24th in AG | Top 2.7% 473rd | Top 52.9%
-00:09
44:50
Run Total
-00:01
05:36
Avg. Lap
+00:21
05:08
Best Lap
-00:08
38:29
Workout Total
-00:01
04:48
Avg. Workout
+00:18
07:52
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 Gale Joseph'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 Gale Joseph'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 Gale Joseph'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 Gale Joseph'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 04:03. Check the detail of the improvement plan below.

01:34 Potential Improvement 38.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:34 04:32 to 02:58 38.7%
Burpees Broad Jump 00:49 06:24 to 05:35 20.2%
Run Total 00:44 44:50 to 44:06 18.1%
Rowing 00:30 05:22 to 04:52 12.3%
Sandbag Lunges 00:26 05:43 to 05:17 10.7%
Ski Erg 00:00 04:27 to 04:27 0.0%
Sled Pull 00:00 03:50 to 03:50 0.0%
Farmers Carry 00:00 02:12 to 02:12 0.0%
Wall Balls 00:00 05:59 to 05:59 0.0%

Splits Time

Gale Joseph Perfect Race
Splits Total Average Total
Running 1 03:34 00:00 04:48 -01:14 00:00 +00:00
Ski Erg 04:27 03:34 04:32 -00:05 04:48 -01:14
Running 2 05:08 08:01 05:12 -00:04 09:20 -01:19
Sled Push 04:32 13:09 03:04 +01:28 14:32 -01:23
Running 3 05:42 17:41 05:41 +00:01 17:36 +00:05
Sled Pull 03:50 23:23 05:17 -01:27 23:17 +00:06
Running 4 05:45 27:13 05:39 +00:06 28:34 -01:21
Burpees Broad Jump 06:24 32:58 05:52 +00:32 34:13 -01:15
Running 5 06:21 39:22 05:52 +00:29 40:05 -00:43
Rowing 05:22 45:43 04:56 +00:26 45:57 -00:14
Running 6 05:47 51:05 05:41 +00:06 50:53 +00:12
Farmers Carry 02:12 56:52 02:18 -00:06 56:34 +00:18
Running 7 05:57 59:04 05:40 +00:17 58:52 +00:12
Sandbag Lunges 05:43 01:05:01 05:32 +00:11 01:04:32 +00:29
Running 8 06:39 01:10:44 06:23 +00:16 01:10:04 +00:40
Wall Balls 05:59 01:17:23 07:06 -01:07 01:16:27 +00:56
Roxzone 07:52 01:31:07 07:34 +00:18 01:31:07
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Joseph Gale showcased an impressive performance in the 2024 New York Hyrox race, finishing in the top 31% of all athletes and top 25% of his age group. Notably, Joseph's total running time was 00:31 faster than the average, indicating a strong runner profile. However, his performance in strength-focused segments like the Sled Push and Burpees Broad Jump lagged behind, suggesting a need for a more balanced training approach. Joseph started the race exceptionally well, with a first running split significantly faster than average, but this aggressive start might have impacted his energy reserves for strength-focused tasks later in the race. His performance in the Roxzone indicates room for improvement in overall fitness and transition efficiency.

Segments to Improve:

  • Sled Push: Joseph's performance in the Sled Push was notably slower than average, highlighting a need for improved lower body strength and power. To enhance performance in this area, Joseph should incorporate more weighted squats, leg presses, and sled push drills into his training. Emphasizing explosive starts and maintaining a low, driving stance can also improve efficiency and power output.
  • Roxzone: The slower Roxzone time suggests Joseph could benefit from improving his transition efficiency and overall fitness. Incorporating circuit training that mimics the race's transition demands can be beneficial. Drills that focus on quick recovery and immediate engagement in the next task will help reduce Roxzone time.
  • Burpees Broad Jump: For the Burpees Broad Jump, endurance and explosive power are crucial. Joseph should focus on plyometric exercises, such as box jumps and burpee variations, to improve his performance. Practicing the technique of efficiently transitioning from the burpee to the broad jump will also reduce time spent on this segment.
  • Sandbag Lunges: This segment requires both strength and stability. Incorporating lunges with varying weights, including sandbag lunges, into his routine will build the necessary muscle endurance. Stability exercises, such as single-leg squats and balance board workouts, can also improve performance.

Race Strategies:

  • Pacing: Given Joseph's strong start but slower finishes in several segments, focusing on a more even pacing strategy throughout the race could conserve energy for strength-focused tasks. Joseph should aim to start at a sustainable pace, avoiding going all-out in the initial running segments to save energy for later challenges.
  • Transition Efficiency: Improving transition times can significantly impact overall performance. Joseph should practice quick changes between running and exercise segments, focusing on reducing rest time and optimizing movement between stations. This can be simulated in training by setting up mock transition zones.
  • Strength and Endurance Balance: Incorporating a balanced mix of strength and endurance training into his routine will help Joseph become a more well-rounded athlete. Focusing on endurance running training, along with targeted strength workouts for weaker segments, will improve both his running times and exercise segment performances.
  • Mental Preparation: Mental resilience plays a crucial role in maintaining performance throughout the race. Joseph should work on mental strategies to push through difficult segments, using visualization and positive self-talk to maintain focus and motivation.

Overall, Joseph Gale has demonstrated significant potential in his Hyrox race performance. By addressing the identified areas for improvement with targeted training and strategic race planning, Joseph can elevate his performance in future races, aiming for an even higher finish in both his age group and the overall standings.

Similar Athletes
Pulfer Martin 2019 Karlsruhe 01:31:24
Smullen Kieran 2024 Birmingham 01:31:08
Triegaardt Rob 2024 Dubai 01:31:09
Honores Pablo 2024 Bordeaux 01:30:50
Abbott Josh 2022 London 01:30:42
Whitecross David 2022 Birmingham 01:31:34
Hofheinz Markus 2020 Karlsruhe 01:31:37
Chin Stephen 2024 Fort Lauderdale 01:31:30
Grøtterød Martin 2024 Copenhagen 01:30:52
Crabtree Daniel 2024 Manchester 01:31:26

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