Gwilliam Dave
Performance Analysis
Dive into this athlete’s performance at 2024 Dublin 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.
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 Gwilliam Dave'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 Gwilliam Dave'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 Gwilliam Dave'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 Gwilliam Dave'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
04:47.
Check the detail of the improvement plan below.
02:50
Potential Improvement
59.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dave Gwilliam's performance at the 2024 Dublin HYROX race was commendable, placing him in the top 52% of all athletes and top 47% within his age group (45-49). Notably, his overall running time was faster than average by 01:45, indicating a strong running profile. It is also worth mentioning that he started exceptionally strong, with his first run being 01:23 faster than average. However, a gradual slowdown was observed in subsequent running segments. This suggests that pacing may need to be a focus for improvement in future races. His roxzone time was also noteworthy, being 01:46 faster than average, indicating good fitness level and transition time.
Segments to Improve:
- Burpees Broad Jump: This segment was significantly slower than average, with a difference of 02:39. To enhance performance in this area, incorporate more plyometric exercises into your training routine, such as box jumps and tuck jumps. Also, focus on improving your burpee form for better efficiency and speed.
- Sandbag Lunges: The Sandbag Lunges segment was slower by 00:36 than average. Incorporating more strength and endurance training for the lower body, particularly targeting the quads, hamstrings, and glutes, could help improve performance in this area. Exercises like weighted lunges, squats, and deadlifts can be particularly beneficial.
- Wall Balls: The Wall Balls segment was 00:12 faster than average, but there is still room for improvement. Incorporate exercises like thrusters and medicine ball tosses to improve your strength and coordination. Also, working on your squat form can help you maintain efficiency throughout this segment.
- Farmers Carry: The Farmers Carry was completed slower by 00:32 than average. Strengthen your grip and forearm muscles with exercises such as forearm curls and dead hangs. Also, incorporate more full-body strength exercises into your routine such as deadlifts and farmer's walks with increasing weight.
Race Strategies:
Start the race at a sustainable pace, considering the total distance and the number of segments. This will help you maintain your energy levels throughout the race and prevent too much fatigue in the later segments. Implement more strategic rest periods during transitions to recover better and maintain a steady pace. Also, continually work on improving your transition times. Remember, every second spent in the roxzone is time that could be used in the active segments.
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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