Gardner Jonathan
Hyrox Result
Dive into this athlete’s performance at 2024 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.
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 Gardner Jonathan'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 Gardner Jonathan'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 Gardner Jonathan'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 Gardner Jonathan'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
03:11.
Check the detail of the improvement plan below.
02:06
Potential Improvement
66.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jonathan, you rocked the 2024 London Hyrox event, finishing with a stellar overall time of 01:29:49, placing you in the top 9% of a whopping 4462 athletes. That's no small feat! Your total running time of 00:42:13 is impressive—faster than the average by 02:20—which definitely highlights your runner profile. You clearly have those fast-twitch fibers firing when it comes to running. However, let's address your pacing a bit. Your Running 1 segment was a tad slower than average, which might have set the tone for the rest of the race. It’s like starting a car in first gear instead of hitting the highway! 🚗💨
In terms of your overall performance, you have a solid foundation with your running. This means we need to focus on improving your strength and transitioning skills to balance out that speed. Think of it as adding some horsepower to your engine to really dominate those strength zones.
Segments to Improve:
Now, let’s dive into the nitty-gritty. Here are the segments where there's considerable room for improvement:
- Burpees Broad Jump: Your time of 00:07:35 was 01:53 slower than average, placing you in the 96th percentile. Ouch! This segment can be a real game-changer, so let’s turn it around.
- Drills: Incorporate burpee variations into your training. Focus on explosive movement and aim for high jumps. Try doing sets of 10-15 burpees with a jump at the end to build explosiveness.
- Form Corrections: Ensure your landing is soft to reduce fatigue, and practice your transition from burpees to jumps to maximize efficiency.
- Roxzone: At 00:08:18, you were 00:57 slower than average. This segment is crucial as it reflects your overall fitness and transition time.
- Training Strategies: Incorporate high-intensity interval training (HIIT) into your routine to build up your overall fitness. Consider circuits that include running, bodyweight exercises, and quick transitions.
- Practice Transitions: Set up mock transitions in your training. Time how long it takes you to switch from one exercise to another and aim for a smoother process.
- Sandbag Lunges: Your time of 00:05:49 was 00:24 slower than average, placing you in the 71st percentile.
- Exercises: Focus on weighted lunges and incorporate dynamic stretches to improve your range of motion and strength. Aim for three sets of 10-15 lunges with a sandbag to build endurance.
- Form Corrections: Keep your core engaged and focus on your knee alignment to prevent injuries.
- Wall Balls: With a time of 00:06:31, you were 00:22 slower than average, landing you in the 45th percentile.
- Drills: Add wall ball drills to your routine. Focus on getting the ball high and using your legs effectively. Aim for three sets of 15-20 reps.
- Form Corrections: Keep your feet shoulder-width apart and ensure your squat depth is adequate to power your throw.
- Rowing: Your time of 00:05:04 was 00:10 slower than average, putting you in the 74th percentile.
- Techniques: Work on your rowing form. Focus on the drive phase and avoid rushing the recovery. Consider timed intervals (e.g., 500m rows) to increase your speed.
Race Strategies:
When it comes to race day, here are some strategies to implement:
- Pacing: Start strong but don’t go all out immediately. Aim for even splits and save some energy for the latter half of the race, especially during the running segments.
- Transitions: Practice quick transitions in training. Visualize your moves between exercises to reduce time lost.
- Mindset: Keep a positive mindset. Remember, every second counts, but don’t let pressure weigh you down. As they say, "Pain is temporary, pride is forever!" 🏆
Conclusion:
Jonathan, you have the potential to take your performance to the next level! Focus on the segments mentioned above, and don’t hesitate to lean into your running strengths while building up your overall power. Remember, "Success is the sum of small efforts, repeated day in and day out." 💪
Keep pushing, keep improving, and let’s get you to that next race with a new set of strengths! You're on the right track, and I'm here to help you every step of the way. Let’s make those burpees and wall balls your new best friends! 💥
Catch you in the roxzone, The Rox-Coach.
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
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.
Pace Calculator