Season 23/24 2023 London (3243) HYROX (2806) Men (1846) Gatford Sam

Gatford Sam Hyrox Result

Dive into this athlete’s performance at 2023 London 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 U24 #185028 01:15:05 22nd in AG | Top 24.4% 313th | Top 17.0%
+01:43
39:38
Run Total
+00:13
04:57
Avg. Lap
-00:08
03:59
Best Lap
-02:52
28:47
Workout Total
-00:22
03:35
Avg. Workout
+01:11
06:44
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 Gatford Sam'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 Gatford Sam'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 Gatford Sam'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 Gatford Sam'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 04:29. Check the detail of the improvement plan below.

03:19 Potential Improvement 74.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:19 39:38 to 36:19 74.0%
Farmers Carry 00:24 02:05 to 01:41 8.9%
Sandbag Lunges 00:23 04:18 to 03:55 8.6%
Sled Push 00:14 02:24 to 02:10 5.2%
Wall Balls 00:07 04:55 to 04:48 2.6%
Ski Erg 00:02 04:09 to 04:07 0.7%
Sled Pull 00:00 03:41 to 03:41 0.0%
Burpees Broad Jump 00:00 03:00 to 03:00 0.0%
Rowing 00:00 04:15 to 04:15 0.0%

Splits Time

Gatford Sam Perfect Race
Splits Total Average Total
Running 1 03:59 00:00 04:11 -00:12 00:00 +00:00
Ski Erg 04:09 03:59 04:16 -00:07 04:11 -00:12
Running 2 04:51 08:08 04:27 +00:24 08:27 -00:19
Sled Push 02:24 12:59 02:34 -00:10 12:54 +00:05
Running 3 05:01 15:23 04:49 +00:12 15:28 -00:05
Sled Pull 03:41 20:24 04:13 -00:32 20:17 +00:07
Running 4 05:09 24:05 04:47 +00:22 24:30 -00:25
Burpees Broad Jump 03:00 29:14 04:22 -01:22 29:17 -00:03
Running 5 05:23 32:14 04:54 +00:29 33:39 -01:25
Rowing 04:15 37:37 04:33 -00:18 38:33 -00:56
Running 6 05:15 41:52 04:48 +00:27 43:06 -01:14
Farmers Carry 02:05 47:07 01:55 +00:10 47:54 -00:47
Running 7 05:00 49:12 04:47 +00:13 49:49 -00:37
Sandbag Lunges 04:18 54:12 04:21 -00:03 54:36 -00:24
Running 8 05:04 58:30 05:10 -00:06 58:57 -00:27
Wall Balls 04:55 01:03:34 05:25 -00:30 01:04:07 -00:33
Roxzone 06:44 01:15:05 05:33 +01:11 01:15:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sam Gatford performed well in the Hyrox race, finishing with an overall rank of 313 out of 2806 athletes, which places him in the top 11% of participants. In his age group (U24), he ranked 22 out of 162 athletes, placing him in the top 13%. Overall, Sam's performance was commendable, but there are areas for improvement to enhance his future races.

Sam's total running time was 00:39:38, which was 02:16 slower than the average running time. This indicates that Sam may benefit from focusing more on improving his running abilities to increase his overall performance. It is important for Sam to work on his overall fitness and transition time to improve his performance in the roxzone segment.

Segments to Improve


1. Run Total:
Sam's running performance showed room for improvement, particularly in running segments 2, 4, 5, 6, and 8. To enhance his running performance, Sam should incorporate the following training strategies:
- Interval Training: Sam can incorporate interval training sessions to improve his running speed and endurance. This can be done by alternating between high-intensity sprints and recovery jogs.
- Hill Training: Adding hill sprints or incline treadmill runs to his training routine can help Sam build strength and improve his running speed.
- Tempo Runs: Tempo runs at a comfortably challenging pace can help Sam improve his overall running speed and endurance.

2. Roxzone:
Sam's roxzone time was 00:06:44, which was 01:35 slower than the average time. To improve this segment, Sam should focus on improving his overall fitness and transition time by implementing the following strategies:
- Circuit Training: Incorporating circuit training workouts that combine strength and cardio exercises can help Sam improve his overall fitness and transition time.
- Practice Transitions: Sam should practice transitioning between exercises in his training sessions to improve his efficiency and reduce the time spent in the roxzone.

Strategies


To improve performance during future races, Sam should consider the following strategies:
- Pacing: Sam should focus on maintaining a consistent pace throughout the race to avoid burnout and ensure optimal performance. He should avoid starting too fast and conserve energy for the later stages of the race.
- Strategic Rest: Sam should strategically plan his rest periods during the race to ensure he maximizes his energy and performance. He should analyze the course and identify areas where he can push harder and areas where he can afford to take brief recovery breaks.
- Mental Preparation: Developing mental resilience and a positive mindset is crucial for endurance races like Hyrox. Sam should practice visualization techniques and positive self-talk to stay motivated and focused throughout the race.

Incorporating these strategies into Sam's training routine and race preparation will help him improve his overall performance and achieve better results in future races. It is important for Sam to consistently train and focus on the identified areas of improvement to reach his full potential as a fitness athlete.

Similar Athletes
Bickerstaffe Jake 2024 Birmingham 01:15:28
Meyer Daniel 2023 Los Angeles 01:14:42
Thompson Andrew 2023 Warschau 01:14:54
Boulay Nico 2024 Hong Kong 01:14:46
Mcglennon Cameron 2024 Chicago Navy Pier 01:15:29
Rocco Gianluca 2024 Turin 01:14:47
Köppe Benjamin 2024 Köln 01:14:38
Monks Ashley 2024 Madrid 01:14:57
Luxton Matthew 2023 Manchester 01:14:43
Hennig Frank 2019 Hannover 01:14:51

Measure Your Performance Against Top Athletes

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