Gonesh Amar
Hyrox Result
Dive into this athlete’s performance at 2024 Rotterdam 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
280 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 280 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 280 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Gonesh Amar'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 Gonesh Amar'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 280 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 Gonesh Amar'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 Gonesh Amar'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
03:19.
Check the detail of the improvement plan below.
01:10
Potential Improvement
35.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Amar Gonesh's performance in the 2024 Rotterdam HYROX race showcases a strong running foundation, with a total running time that is 03:45 faster than average, indicating a more runner-oriented profile. Despite this, Amar's overall rank and rank in his age group place him in the top 66% and 70% respectively, suggesting there is considerable room for improvement, especially in his transitions and strength-based exercises. His pacing appeared to start slower in the initial running segment but improved significantly in subsequent runs, demonstrating potential for a more evenly distributed effort throughout the race.
Segments to Improve:
- Roxzone: Amar's time in the Roxzone was significantly slower than average, indicating longer rest periods or slower transitions between exercises. To improve, focus on high-intensity interval training (HIIT) with short recovery periods to enhance overall fitness. Including transition drills in workouts, where Amar quickly moves from one exercise to another, can also decrease Roxzone time. Practicing specific transitions that mimic the race setup will be beneficial.
- Wall Balls: To enhance performance in Wall Balls, Amar should work on lower body strength and explosive power. Exercises such as squats, thrusters, and plyometric training (e.g., box jumps) will be crucial. Additionally, focusing on the technique, particularly the efficiency of movement and breathing patterns during Wall Balls, can significantly reduce time spent on this segment.
- Farmer's Carry: This segment requires grip strength and endurance. Incorporating grip-strengthening exercises like dead hangs, farmer's walks with increasing distances, and wrist curls can improve performance. Also, engaging in core stability exercises will help maintain posture and efficiency during the carry.
- Burpees Broad Jump: Improvements here can come from plyometric exercises to increase explosive strength and stamina. Including broad jumps, box jumps, and interval sprints in training will enhance Amar's ability to perform more efficiently. Practicing burpees with an emphasis on minimizing ground contact time will also be key.
- Ski Erg: Focusing on upper body endurance and power, particularly in the shoulders and back, will help Amar improve his Ski Erg time. Incorporating exercises like pull-ups, rowing machine intervals, and lat pulldowns will build the necessary strength. Technique drills that focus on maximizing the pull length and power can also reduce time spent on this segment.
Race Strategies:
- Even Pacing: Amar should aim for a more consistent pace across the running segments. Starting at a controlled pace and gradually increasing effort can prevent early fatigue and maintain a strong performance throughout the race.
- Strength and Endurance Balance: Given Amar's runner profile, incorporating more strength training, particularly focusing on the identified improvement areas, will enhance his overall performance. This includes a balanced mix of weightlifting, bodyweight exercises, and endurance training.
- Transition Efficiency: Practicing quick transitions between exercises during training sessions will reduce Roxzone time. This involves setting up training environments that mimic race day conditions and practicing moving swiftly from one exercise to the next.
- Mental Preparation: Mental resilience plays a crucial role in endurance races. Amar should incorporate mental toughness drills, visualization techniques, and scenario planning into his training to prepare for the physical and psychological demands of the race.
- Nutrition and Recovery: Focusing on a nutrition plan that supports endurance and strength training, coupled with adequate recovery practices, including stretching, foam rolling, and rest days, will ensure Amar is in peak condition on race day.
By addressing the identified areas of improvement and implementing the suggested strategies, Amar Gonesh can significantly enhance his performance in future HYROX races.
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
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