Dive into this athlete’s performance at 2024 Glasgow 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.
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 Gordon 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 Gordon 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 Gordon 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 Gordon 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
06:19.
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:
Adam Gordon's performance in the 2024 Glasgow HYROX race places him solidly in the top tier of his age group and overall, showcasing a commendable blend of endurance and strength. A critical overview reveals Adam's exceptional running capability, as evidenced by his total running time being significantly faster than average. This suggests a runner profile with remarkable stamina and speed. However, Adam's performance in strength-focused segments, particularly Wall Balls, Burpees Broad Jump, and Farmers Carry, indicates areas ripe for improvement. His pacing strategy appears effective in running segments but may benefit from adjustment in strength-oriented exercises to maintain energy levels throughout the race. The analysis of his splits suggests a strong start but highlights the need for enhanced strength and efficiency in transitions (Roxzone) to further elevate his competitive edge.
Segments to Improve:
Wall Balls: Adam's Wall Balls segment was significantly slower than average, indicating a potential lack of power and endurance in this area. To improve, Adam should focus on:
Integrating thrusters and medicine ball cleans into his workout to build explosive power and shoulder endurance.
Practicing the Wall Ball exercise with varying weights to enhance technique and stamina.
Implementing interval training with high-intensity wall ball shots followed by short recovery periods to increase aerobic capacity and recovery rate.
Burpees Broad Jump: This segment was another area of weakness, likely due to a combination of technique and power. To boost performance, Adam could:
Work on plyometric exercises, such as box jumps and jump squats, to improve explosive leg strength and agility.
Focus on burpee efficiency by practicing quick transitions between the jump and plank positions.
Include core strengthening exercises to ensure stability and power during each jump.
Farmers Carry: The slower time suggests grip strength and endurance issues. To address this:
Adam should regularly practice the Farmers Carry with gradually increasing distances and weights.
Incorporate grip strength exercises, such as dead hangs and wrist curls, into his routine.
Engage in core and shoulder stability workouts to support the additional weight during carries.
Sled Push: Improvement in this segment requires enhanced leg power and anaerobic capacity. Strategies include:
Adding heavy sled pushes and pulls to training, focusing on explosive starts and consistent speed.
Strengthening legs through squats, lunges, and leg presses, with an emphasis on power.
Utilizing HIIT sessions to improve anaerobic endurance, vital for maintaining effort throughout the push.
Race Strategies:
Energy Management: Given Adam's running strength, he should focus on conserving energy during running segments to allow for greater exertion in strength-based challenges. This can be achieved by maintaining a steady pace slightly above his comfortable running speed, avoiding unnecessary sprints.
Transition Efficiency: Improving transition times in the Roxzone can significantly enhance overall performance. Adam should practice swift equipment changes and develop a routine for moving between segments to minimize downtime.
Segment Pacing: For strength segments, Adam should establish a consistent rhythm that balances speed with technique, ensuring that he does not exhaust himself too quickly. This involves setting a steady pace for repetitions and taking brief, strategic pauses if necessary.
Mental Preparation: Mental resilience can be as crucial as physical strength. Adam should incorporate visualization techniques and positive self-talk into his preparation to maintain focus and motivation throughout the race, especially in challenging segments.
By addressing these areas of improvement and implementing the suggested strategies, Adam Gordon can significantly enhance his HYROX performance, capitalizing on his running strengths while bolstering his capabilities in strength-focused challenges.
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