Howe Gavin Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

GBR GBR Flag Men 55-59 #134038 01:28:00 8th in AG | Top 30.8% 570th | Top 58.8%
-00:21
43:21
Run Total
-00:02
05:25
Avg. Lap
+00:10
04:48
Best Lap
+02:40
39:55
Workout Total
+00:20
04:59
Avg. Workout
-02:16
04:49
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 Howe Gavin'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 Howe Gavin'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 Howe Gavin'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 Howe Gavin'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 06:16. Check the detail of the improvement plan below.

02:04 Potential Improvement 33.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:04 07:18 to 05:14 33.0%
Wall Balls 01:41 08:00 to 06:19 26.9%
Ski Erg 00:47 05:13 to 04:26 12.5%
Run Total 00:41 43:21 to 42:40 10.9%
Rowing 00:37 05:24 to 04:47 9.8%
Sandbag Lunges 00:26 05:27 to 05:01 6.9%
Sled Push 00:00 02:27 to 02:27 0.0%
Sled Pull 00:00 04:15 to 04:15 0.0%
Farmers Carry 00:00 01:51 to 01:51 0.0%

Splits Time

Howe Gavin Perfect Race
Splits Total Average Total
Running 1 04:48 00:00 04:41 +00:07 00:00 +00:00
Ski Erg 05:13 04:48 04:29 +00:44 04:41 +00:07
Running 2 04:48 10:01 05:04 -00:16 09:10 +00:51
Sled Push 02:27 14:49 02:59 -00:32 14:14 +00:35
Running 3 05:20 17:16 05:32 -00:12 17:13 +00:03
Sled Pull 04:15 22:36 05:05 -00:50 22:45 -00:09
Running 4 05:10 26:51 05:30 -00:20 27:50 -00:59
Burpees Broad Jump 07:18 32:01 05:33 +01:45 33:20 -01:19
Running 5 05:27 39:19 05:41 -00:14 38:53 +00:26
Rowing 05:24 44:46 04:52 +00:32 44:34 +00:12
Running 6 05:22 50:10 05:32 -00:10 49:26 +00:44
Farmers Carry 01:51 55:32 02:14 -00:23 54:58 +00:34
Running 7 05:15 57:23 05:31 -00:16 57:12 +00:11
Sandbag Lunges 05:27 01:02:38 05:17 +00:10 01:02:43 -00:05
Running 8 07:14 01:08:05 06:09 +01:05 01:08:00 +00:05
Wall Balls 08:00 01:15:19 06:46 +01:14 01:14:09 +01:10
Roxzone 04:49 01:28:00 07:05 -02:16 01:28:00
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gavin Howe performed well in the HYROX race, finishing in the top 40% of all athletes and in the top 22% of his age group. His overall time of 01:28:00 was respectable, but there are areas where he can make improvements to enhance his performance.

One key highlight is Gavin's strength in the running segments. His total running time of 00:43:21 was only 01:23 slower than the average, indicating that he has a solid running profile. This suggests that he should continue to prioritize and train his running to maintain this strength.

Segments to Improve


1. Burpees Broad Jump:
Gavin lost significant time in this segment, finishing 02:08 slower than the average. To improve his performance, he should focus on increasing his upper body and lower body strength. Incorporating exercises such as push-ups, squats, and lunges into his training routine will help him build the necessary strength for this segment. Additionally, practicing explosive movements like squat jumps and burpees will improve his power and speed during the broad jump.

2. Run Total:
Although Gavin's total running time was relatively close to the average, he still lost time compared to other athletes. To enhance his running performance, he should focus on increasing his cardiovascular endurance through long-distance runs and interval training. Incorporating hill sprints and tempo runs into his training routine will help him build endurance and improve his overall running speed.

3. Wall Balls:
Gavin struggled in this segment, finishing 01:12 slower than the average. To improve his performance, he should prioritize developing his leg and core strength. Exercises such as squats, lunges, and Russian twists will help him build the necessary strength for this segment. Additionally, practicing wall balls with a lighter weighted ball and gradually increasing the weight will help him improve his technique and accuracy.

4. Running 8:
Gavin lost 01:00 more than the average in this running segment. To improve his performance, he should focus on increasing his overall running speed and endurance. Interval training, including shorter, high-intensity sprints, will help him develop speed, while longer-distance runs will improve his endurance. Incorporating strength training exercises such as lunges, squats, and plyometric exercises will also enhance his running performance.

5. Ski Erg:
Gavin struggled in this segment, finishing 00:48 slower than the average. To improve his performance, he should incorporate ski erg workouts into his training routine. Focusing on building strength and endurance in the upper body and core will help him improve his performance in this segment. Additionally, practicing proper technique and maintaining a consistent rhythm on the ski erg will contribute to better results.

6. Rowing:
Gavin finished 00:36 slower than the average in this segment. To enhance his rowing performance, he should focus on improving his technique and building upper body and core strength. Incorporating rowing intervals and exercises such as bent-over rows, pull-ups, and planks into his training routine will help him improve his rowing efficiency and power.

Strategies


1. Pacing:
Gavin should focus on maintaining a consistent pace throughout the race, especially in segments where he tends to lose time. Avoiding starting too fast and pacing himself appropriately will help him maintain energy and perform better in each segment.

2. Transitions:
To improve his overall time in the roxzone, Gavin should work on improving his transition speed between segments. Practicing quick and efficient transitions during training sessions will help him shave off valuable seconds during the race.

3. Mental Preparation:
Gavin should work on mental strategies such as visualization and positive self-talk to stay focused and motivated during the race. Developing a strong mental game will help him push through challenging segments and maintain a competitive mindset.

By addressing the identified areas of improvement, implementing the suggested training strategies, and employing effective race strategies, Gavin Howe can enhance his performance in future HYROX races and continue to improve his overall fitness and athleticism.

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
Similar Athletes
Jefferies Adam 2023 London 01:28:06
Knezevic Djordje 2023 Frankfurt 01:27:46
Facey Robert 2024 Madrid 01:27:50
phelan shane 2024 New York 01:27:33
李 亨哲 2024 Beijing 01:27:43
Syll Talla 2023 Milan 01:28:01
Ayliffe Jason 2023 London 01:27:53
Talbot Lachlan 2024 Melbourne 01:27:32
Lewis Kris 2024 Madrid 01:28:13
Mcmaster Christopher 2024 Amsterdam 01:28:19

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 München 01:32:19
2022 Madrid 01:38:18

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