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 Hill Gordon'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 Hill Gordon'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 Hill Gordon'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 Hill Gordon'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
05:10.
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:
Gordon Hill's performance in the 2024 Glasgow HYROX race places him solidly in the top third of his age group and overall, indicating a strong competitive edge in a highly challenging field. His total running time was marginally faster than the average, suggesting a slight runner's profile. However, the splits indicate a need for a more balanced training focus, as there's room for improvement in both strength and endurance segments. Notably, his pacing started slower than average in the initial running segment but improved significantly towards the end, highlighting potential issues with pacing strategy or initial endurance. The Roxzone time being significantly faster than average suggests excellent transition efficiency but may also indicate an overly conservative approach in exercise zones.
Segments to Improve:
Wall Balls: With a performance significantly slower than average, focusing on lower body strength and endurance is crucial. Incorporate thrusters and squat presses to build explosive power, and practice wall balls with varied weights to improve fatigue resistance. Technique adjustments, such as ensuring a full hip extension and optimizing ball catching timing, could also enhance efficiency.
Sled Pull: This segment suffered due to likely issues with core strength and technique. Strengthening the posterior chain through deadlifts, good mornings, and farmer's walks will build a stronger foundation. Practice with sled drills focusing on maintaining a low, powerful stance, and utilize arm strength more effectively.
Burpees Broad Jump: Poor performance here can be attributed to both technique and a lack of explosive power. Plyometric training including box jumps, skipping ropes, and squat jumps will improve explosive strength. Technique work focusing on minimizing ground contact time and maximizing jump distance will also be beneficial.
Sandbag Lunges: To improve endurance and strength in this challenging segment, incorporate weighted lunges, step-ups, and leg presses into training routines. Emphasizing core stability exercises will also help maintain form under fatigue.
Race Strategies:
Pacing Adjustment: Given the initial slow pacing, adopting a more aggressive start could leverage Gordon's strong finish capability. Interval training with a focus on maintaining a steadier pace through the early stages of the race can condition the body for this adjustment.
Strength-Endurance Balance: Incorporate hybrid workouts that blend running with strength exercises, simulating race conditions and improving the ability to tackle exercise zones without compromising running performance. This can also help in reducing the Roxzone time further by enhancing overall fitness.
Transitions & Recovery: Despite excellent transition times, focusing on active recovery techniques during these periods can help maintain performance throughout the race. Practice quick, efficient movements between exercises and implement brief, strategic recovery methods like controlled breathing and dynamic stretching.
Technical Skill Development: For segments like Wall Balls and Burpees Broad Jump, dedicating time to technique workshops can yield significant time improvements. Understanding the most efficient ways to perform these exercises will reduce fatigue and increase speed.
By addressing these identified areas of improvement with the suggested training strategies and maintaining his excellent transition efficiency, Gordon Hill is well-positioned to significantly enhance his race performance. Balancing his runner's profile with increased strength, particularly focusing on the segments highlighted, will make him a more formidable competitor in future HYROX races.