Dive into this athlete’s performance at 2024 Gdansk 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 Men #141021 01:23:50
48th in
AG
| Top 10.1%
216th | Top 45.7%
+04:55
46:48
Run Total
+00:37
05:51
Avg. Lap
+00:42
05:11
Best Lap
-03:12
32:07
Workout Total
-00:24
04:00
Avg. Workout
-01:38
05:01
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 Rigby Joe'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 Rigby Joe'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 Rigby Joe'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 Rigby Joe'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
07:48.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Joe Rigby's performance in the 2024 Gdansk HYROX race places him in the top third of his age group and overall, indicating a strong competitive level. Notably, Joe excels in strength-based exercises, as evidenced by his performance in the Ski Erg, Sled Push, Burpees Broad Jump, and Farmers Carry, where he surpassed the average times significantly. This suggests a strong strength profile. However, his total running time was 04:33 slower than the average, indicating that while Joe has a solid foundation in strength exercises, his running ability, especially in longer distances, requires improvement. His pacing seemed to start strong but faltered in later running segments, pointing to potential issues with endurance or pacing strategy. The roxzone time being faster than average suggests good transition times and overall fitness, but it also points to a need for improved endurance to maintain speed throughout the race.
Segments to Improve:
Total Running Time: Joe's running segments, especially Running 2 and Running 8, were significantly slower than average. Incorporating interval training, with a mix of short, high-intensity bursts and longer, steady-state runs, will improve both speed and endurance. Focusing on tempo runs and hill workouts can also enhance running efficiency and stamina. Additionally, incorporating running drills that focus on form, such as high knees and butt kicks, can improve running mechanics and efficiency.
Wall Balls: This segment was notably slower, indicating a potential area for improvement in power and endurance. To improve, Joe should focus on exercises that build lower body strength and power, such as squats and lunges, combined with plyometric exercises like box jumps and squat jumps. Practicing the wall ball exercise with varied weights and heights can also help improve technique and endurance for this specific challenge.
Sandbag Lunges: Joe's performance here suggests room for improvement in terms of strength endurance and balance. Incorporating weighted lunges, step-ups, and deadlifts into his routine will build the necessary leg strength and endurance. Balance exercises, such as single-leg Romanian deadlifts and stability ball exercises, will also improve core strength and stability, crucial for sandbag lunges.
Race Strategies:
Start at a Sustainable Pace: Joe should focus on starting the race at a pace he can maintain throughout, avoiding starting too fast and burning out early. Practicing pacing strategies in training, such as negative splits where the second half of a training run is faster than the first, can be beneficial.
Improve Transition Efficiency: While Joe's roxzone times were better than average, continuous improvement in transition efficiency can shave off valuable seconds. Practicing quick transitions between running and strength exercises in training will help reduce overall race time.
Strength and Endurance Balance: Given Joe's strength in the exercise zones and his need for improved running performance, a balanced training approach focusing on both strength and endurance is key. Integrating strength training with endurance running, and ensuring adequate recovery and nutrition, will support overall performance improvements.
Strategic Rest: Implementing strategic rest periods in longer races can help maintain performance throughout. Joe should experiment with short, planned rest periods during training to find a strategy that allows him to sustain effort across all race segments.
By focusing on these improvement areas and implementing the suggested strategies, Joe Rigby has the potential to significantly enhance his performance in future HYROX races.