Gaspar John Caleb Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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

PHI PHI Flag Men 25-29 #124005 01:33:04 79th in AG | Top 49.7% 515th | Top 49.9%
+01:27
47:20
Run Total
+00:12
05:55
Avg. Lap
+00:39
05:29
Best Lap
-01:48
37:40
Workout Total
-00:14
04:42
Avg. Workout
+00:22
08:09
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 Gaspar John Caleb'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 Gaspar John Caleb'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 Gaspar John Caleb'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 Gaspar John Caleb'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 04:50. Check the detail of the improvement plan below.

02:29 Potential Improvement 51.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:29 47:20 to 44:51 51.4%
Burpees Broad Jump 02:17 08:02 to 05:45 47.2%
Ski Erg 00:03 04:35 to 04:32 1.0%
Rowing 00:01 04:56 to 04:55 0.3%
Sled Push 00:00 02:14 to 02:14 0.0%
Sled Pull 00:00 04:46 to 04:46 0.0%
Farmers Carry 00:00 02:15 to 02:15 0.0%
Sandbag Lunges 00:00 05:20 to 05:20 0.0%
Wall Balls 00:00 05:32 to 05:32 0.0%

Splits Time

Gaspar John Caleb Perfect Race
Splits Total Average Total
Running 1 05:38 00:00 04:50 +00:48 00:00 +00:00
Ski Erg 04:35 05:38 04:33 +00:02 04:50 +00:48
Running 2 05:29 10:13 05:19 +00:10 09:23 +00:50
Sled Push 02:14 15:42 03:09 -00:55 14:42 +01:00
Running 3 05:45 17:56 05:46 -00:01 17:51 +00:05
Sled Pull 04:46 23:41 05:26 -00:40 23:37 +00:04
Running 4 05:58 28:27 05:47 +00:11 29:03 -00:36
Burpees Broad Jump 08:02 34:25 06:01 +02:01 34:50 -00:25
Running 5 06:04 42:27 05:58 +00:06 40:51 +01:36
Rowing 04:56 48:31 04:58 -00:02 46:49 +01:42
Running 6 05:53 53:27 05:48 +00:05 51:47 +01:40
Farmers Carry 02:15 59:20 02:22 -00:07 57:35 +01:45
Running 7 06:06 01:01:35 05:47 +00:19 59:57 +01:38
Sandbag Lunges 05:20 01:07:41 05:39 -00:19 01:05:44 +01:57
Running 8 06:30 01:13:01 06:34 -00:04 01:11:23 +01:38
Wall Balls 05:32 01:19:31 07:20 -01:48 01:17:57 +01:34
Roxzone 08:09 01:33:04 07:47 +00:22 01:33:04
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

John, you crushed it out there at the 2024 Hong Kong HYROX, finishing with an overall time of 01:33:04! 💥 Ranking 515 out of 2712 athletes is no small feat, placing you in the top 18%! That’s a solid performance, especially in a competitive field. Your ability to push through the Sled Push and Sled Pull was impressive, showcasing your strength. It's clear you have a hybrid athlete profile, but let's not forget about your running times; they tell a different story. Your total running time of 00:47:20 was about 1:18 slower than average, indicating that we need to sprinkle a bit more running magic into your training regime. The pacing on your first run segment was a bit slower than the average, which might have set the tone for your later runs. Remember, pacing is like a fine wine; it needs to be just right to be enjoyed! 🍷

Segments to Improve:

Now, let’s dive into some segments where the potential for improvement is as clear as a sunny day in the tropics.

  • Burpees Broad Jump: You clocked in at 00:08:02 here, which was 02:03 slower than average. Let's tighten that up! Burpees can be a hindrance or a help, depending on your efficiency. Focus on the following drills:
    • Burpee Technique Drills: Break down the burpee into parts. Work on your push-up, jump, and landing separately before combining them again. Aim for fluidity!
    • Interval Training: Incorporate Tabata-style burpee workouts (20 seconds work, 10 seconds rest) to build explosive power and endurance.
  • Roxzone: At 00:08:09, your transition time was 26 seconds slower than average. Time spent in the Roxzone is a killer for your overall time. To improve this:
    • Transition Drills: Practice moving quickly between exercises. Time yourself and reduce your transition times weekly.
    • Overall Fitness: Incorporate high-intensity interval training (HIIT) sessions that mimic race conditions. This will help you adapt to the stress of transitions.
  • Sandbag Lunges: You did well, but there’s still room for improvement at 00:05:20, which is 00:26 slower than average. To boost this:
    • Lunge Variations: Try reverse lunges, walking lunges, and weighted lunges. This will build strength and stability.
    • Single-Leg Work: Incorporate single-leg deadlifts and Bulgarian split squats to improve balance and strength.
Race Strategies:

For future races, let’s focus on a few strategies that can help you navigate the course like a pro:

  • Pacing: Start your first run segment at a slightly faster pace, but keep it controlled. It’s all about finding that sweet spot where you can maintain energy for the entire race.
  • Nutrition and Hydration: Ensure you’re well-fueled before the race. A good balance of carbs and protein can work wonders. And don’t forget to hydrate; your body is like a car engine—it needs coolant to run smoothly!
  • Mindset: Visualize your performance before race day. It’s proven that visualization can enhance physical performance. Imagine yourself flying through those burpee broad jumps like a superhero! 🦸‍♂️
Conclusion:

John, you have all the tools to take your performance to the next level. Remember, "Success is the sum of small efforts, repeated day in and day out.” Each workout counts, so keep grinding! And hey, if running were easy, it’d be called “sitting.” 😂 Keep pushing, keep improving, and let’s get ready to crush the next race together. 💪 You’ve got this, and I’m here as your Rox-Coach every step of the way!

Similar Athletes
Volland Robert 2024 Frankfurt 01:33:34
Dorndorf Norbert 2019 Frankfurt 01:33:30
Payne Raymond 2023 Glasgow 01:33:10
Pogorzelski Sebastien 2024 Marseille 01:33:26
Frijters Martijn 2024 Rotterdam 01:32:50
Armstrong Rhys 2024 Perth 01:33:31
Kenter Henk 2024 Maastricht 01:33:16
Laffan John 2023 Dublin 01:32:39
Conde João 2024 Frankfurt 01:33:03
Dorsey Jeffrey 2024 Washington - North American Championships 01:32:56

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