Dive into this athlete’s performance at 2024 Anaheim 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 549 similar athletes.
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.
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.
This section showcases the entire Angieri Gabe'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 Angieri Gabe's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Angieri Gabe'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.
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 Angieri Gabe'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 04:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:08 | 08:51 to 06:43 | 50.0% |
| Farmers Carry | 00:52 | 03:46 to 02:54 | 20.3% |
| Burpees Broad Jump | 00:50 | 08:31 to 07:41 | 19.5% |
| Ski Erg | 00:15 | 05:08 to 04:53 | 5.9% |
| Sled Push | 00:11 | 04:08 to 03:57 | 4.3% |
| Rowing | 00:00 | 05:21 to 05:21 | 0.0% |
| Sandbag Lunges | 00:00 | 06:23 to 06:23 | 0.0% |
| Wall Balls | 00:00 | 07:54 to 07:54 | 0.0% |
| Run Total | 00:00 | 51:51 to 51:51 | 0.0% |
| Angieri Gabe | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:16 | 00:00 | 05:35 +01:41 | 00:00 +00:00 |
| Ski Erg | 05:08 | 07:16 | 04:51 +00:17 | 05:35 +01:41 |
| Running 2 | 05:30 | 12:24 | 06:15 -00:45 | 10:26 +01:58 |
| Sled Push | 04:08 | 17:54 | 03:49 +00:19 | 16:41 +01:13 |
| Running 3 | 06:13 | 22:02 | 06:59 -00:46 | 20:30 +01:32 |
| Sled Pull | 08:51 | 28:15 | 06:40 +02:11 | 27:29 +00:46 |
| Running 4 | 06:29 | 37:06 | 06:56 -00:27 | 34:09 +02:57 |
| Burpees Broad Jump | 08:31 | 43:35 | 07:57 +00:34 | 41:05 +02:30 |
| Running 5 | 06:25 | 52:06 | 07:19 -00:54 | 49:02 +03:04 |
| Rowing | 05:21 | 58:31 | 05:25 -00:04 | 56:21 +02:10 |
| Running 6 | 06:08 | 01:03:52 | 07:01 -00:53 | 01:01:46 +02:06 |
| Farmers Carry | 03:46 | 01:10:00 | 02:52 +00:54 | 01:08:47 +01:13 |
| Running 7 | 06:30 | 01:13:46 | 07:03 -00:33 | 01:11:39 +02:07 |
| Sandbag Lunges | 06:23 | 01:20:16 | 07:15 -00:52 | 01:18:42 +01:34 |
| Running 8 | 07:25 | 01:26:39 | 08:50 -01:25 | 01:25:57 +00:42 |
| Wall Balls | 07:54 | 01:34:04 | 09:30 -01:36 | 01:34:47 -00:43 |
| Roxzone | 13:15 | 01:55:03 | 10:46 +02:29 | 01:55:03 |
Gabe, you crushed the 2024 Anaheim Hyrox event, finishing with an overall time of 01:55:03, landing in the Top 79% of 607 athletes and ranking 13th in your age group of 16-24. Solid effort! Your total running time of 00:51:51 was 4:18 faster than average, showcasing your strength as a runner. However, your pacing in the first running segment (00:07:16) was a bit sluggish—1:40 slower than average—indicating you might have started off a bit too conservatively. But hey, slow and steady wins the race, right? Just kidding, speed is key in Hyrox!
Your performance indicates a hybrid athlete profile, but with a stronger inclination towards running. It’s clear you have the potential to improve your strength-related segments, especially given your slower times in the Sled Pull, Farmers Carry, and Burpees Broad Jump. Let’s dive into those areas and turn these weaknesses into strengths!
1. Sled Pull (00:08:51): This segment was 2:11 slower than average, indicating a need for specific strength training. Focus on developing your pulling strength and technique.
- Drills:
- Heavy Sled Drags: Incorporate heavy sled drags into your weekly training. Start with a weight you can manage for 30-40 meters and gradually increase.
- Pulling Drills: Use resistance bands or a TRX for rows to build upper body pulling strength.
- Core Work: Engage in planks and anti-rotation exercises to stabilize your core, which is crucial for effective sled pulls.
2. Farmers Carry (00:03:46): This segment was 53 seconds slower than average. Your grip strength and overall endurance need improvement here.
- Drills:
- Farmers Walks: Practice walking with heavy weights over distances. Start light; focus on maintaining form and grip before progressing to heavier weights.
- Deadlifts: Incorporate deadlifts into your routine to enhance your overall grip and back strength.
- Core Stability: Focus on exercises like side planks and weighted carries to develop overall core strength, which will support your Farmers Carry.
3. Burpees Broad Jump (00:08:31): You were 35 seconds slower than average. This exercise requires both explosive power and endurance, so let's work on that!
- Drills:
- Burpee Variations: Incorporate explosive burpees with a jump at the end to build power.
- Plyometrics: Add box jumps and broad jumps into your routine to enhance your explosiveness.
- Interval Training: Set a timer for 1 minute of burpees followed by 30 seconds of rest. Repeat for 10 rounds to build endurance and speed.
Focusing on these segments with specific, targeted training will help you turn those weak spots into strengths. Remember, it’s not about how you start; it’s about how you finish—just like life, right? 💪
1. Pacing Strategy: Aim for a more consistent pace across your running segments. Your second running segment was strong; consider using that as a benchmark for the rest of your race. Start strong but not too fast—find that sweet spot that allows you to maintain energy for the strength portions.
2. Transition Efficiency: Your Roxzone time of 00:13:15 is significantly slower than average. Focus on quick transitions in training. Practice moving from one exercise to another without losing momentum. Set up mock transitions during your training to simulate race conditions.
3. Mental Focus: During each segment, remind yourself of your goals and visualize success. As David Goggins says, “You are never done. You are always in a race.” Keep pushing through the discomfort, and don’t let those burpees beat you down!
4. Breathing Techniques: Work on your breathing during the strength segments. Controlled, rhythmic breathing can help maintain your stamina and power output, especially during tough exercises like the Sled Pull and Farmers Carry.
5. Nutrition and Hydration: Make sure you’re fueling your body properly in the days leading up to the competition. Carbs are your friend! Hydrate adequately to ensure peak performance during the race.
Gabe, you’ve got a solid foundation to build on! With a little focus on those strength segments, combined with your strong running profile, you’re on your way to climbing those ranks in future races. Remember, every setback is a setup for a comeback. Keep grinding, stay consistent, and embrace the discomfort. As Jocko Willink says, “Discipline equals freedom.”
Let’s get to work and turn those weaknesses into weapons. You've got this! 💥🏆
Keep pushing your limits—let’s go make that podium shine! This is The Rox-Coach, and I’m here to help you unleash your potential!
| Similar Athletes | |||
|---|---|---|---|
| Burnett Quincy | 2023 Houston | 01:55:12 | |
| Martinusse Jamy | 2024 Rotterdam | 01:55:30 | |
| Davin Eric | 2024 Bordeaux | 01:54:49 | |
| Bautista Kevin | 2024 Anaheim | 01:54:50 | |
| Hoeksema Danny | 2023 Amsterdam | 01:54:49 | |
| Walecki Jakub | 2024 Gdansk | 01:55:06 | |
| Badley Matt | 2024 London | 01:54:41 | |
| Armellini Andrea | 2024 Rimini | 01:54:55 | |
| Rehnsi Randeep | 2022 London | 01:55:04 | |
| Schuch Bernd | 2024 Hamburg | 01:55:19 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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