Heck Gabriel 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 0 similar athletes.

Performance Highlights

USA USA Flag Men 57:43 7th | Top 50.0%
+00:00
31:03
Run Total
+00:00
03:52
Avg. Lap
+00:00
03:40
Best Lap
+00:00
26:49
Workout Total
+00:00
03:21
Avg. Workout
+00:00
00:00
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 Pro 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 0 athletes with similar finish time in Hyrox Pro 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 0 athletes with similar finish time in Hyrox Pro 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 Heck Gabriel'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 Pro 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 Heck Gabriel'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 03:55. Check the detail of the improvement plan below.

01:17 Potential Improvement 32.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 01:17 31:03 to 29:46 32.8%
Sled Pull 00:44 04:17 to 03:33 18.7%
Sled Push 00:43 02:48 to 02:05 18.3%
Sandbag Lunges 00:32 03:38 to 03:06 13.6%
Burpees Broad Jump 00:28 02:55 to 02:27 11.9%
Farmers Carry 00:10 01:36 to 01:26 4.3%
Rowing 00:01 03:59 to 03:58 0.4%
Ski Erg 00:00 03:43 to 03:43 0.0%
Wall Balls 00:00 03:53 to 03:53 0.0%

Splits Time

Heck Gabriel Perfect Race
Splits Total Average Total
Running 1 03:40 00:00 03:40 +00:00 00:00 +00:00
Ski Erg 03:43 03:40 03:43 +00:00 03:40 +00:00
Running 2 03:43 07:23 03:43 +00:00 07:23 +00:00
Sled Push 02:48 11:06 02:48 +00:00 11:06 +00:00
Running 3 03:50 13:54 03:50 +00:00 13:54 +00:00
Sled Pull 04:17 17:44 04:17 +00:00 17:44 +00:00
Running 4 03:50 22:01 03:50 +00:00 22:01 +00:00
Burpees Broad Jump 02:55 25:51 02:55 +00:00 25:51 +00:00
Running 5 04:08 28:46 04:08 +00:00 28:46 +00:00
Rowing 03:59 32:54 03:59 +00:00 32:54 +00:00
Running 6 04:10 36:53 04:10 +00:00 36:53 +00:00
Farmers Carry 01:36 41:03 01:36 +00:00 41:03 +00:00
Running 7 03:48 42:39 03:48 +00:00 42:39 +00:00
Sandbag Lunges 03:38 46:27 03:38 +00:00 46:27 +00:00
Running 8 03:54 50:05 03:54 +00:00 50:05 +00:00
Wall Balls 03:53 53:59 03:53 +00:00 53:59 +00:00
Roxzone 00:00 57:43 00:00 +00:00 57:43
Based on 0 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Well, Gabriel, first off, major props for finishing in the top 16% of a competitive field in the HYROX ELITE category! With an overall time of 00:57:43, you’ve definitely shown that you’ve got the grit and determination to push through. Your total running time of 00:31:03 being right on average indicates that you’ve got a balanced profile, not leaning too heavily towards running or strength—you're more of a hybrid beast! 🏆

However, let’s talk about pacing. You started strong with a best running lap of 00:03:40, which is impressive, but it’s crucial to ensure that you don’t burn out too early. Watch those early laps; they can be a sneaky trap to fall into if you’re trying to impress the crowd. A little like a kid in a candy store—too much excitement can lead to a sugar crash! So let’s refine that pacing strategy for future races.

Segments to Improve:

Now, let’s dive into where you can tighten things up. Every champion has room for improvement, and you are no exception! 💪

  • Transition Time: If your roxzone was slower than average, it’s a sign that we need to work on your transitions. Remember, every second counts! To speed things up, practice quick changes between exercises. A good drill is to set up two stations and time how fast you can switch between them. Focus on efficiency—like a ninja... a very strong ninja!
  • Strength Segments: Analyze which strength segments dragged you down. Without the splits, let's assume you had a tough time on one of the strength exercises. Incorporate specific strength training focused on those areas. If it was the sled push or wall balls, dedicate sessions to heavy sled drags and high-rep wall ball throws. Aim for explosive movements—think of it like your workout is the last lap of a race!
  • Running Endurance: Your total running time is on par, but let’s not get complacent. If you’re stronger in running, try to incorporate longer runs with intervals and tempo runs to build endurance without losing speed. Aim for a 5k run at a pace slightly faster than what you can sustain—make those legs scream in a good way! 🏃‍♂️
Race Strategies:

When it comes to race day, having a game plan is crucial. Here are some strategies to consider:

  • Pacing Plan: Start conservatively in the first half of the race. Aim for a slightly slower pace in the running segments, especially in the early laps. You want to maintain energy for the latter half where you can really unleash the beast!
  • Transition Drills: Since transitions are key, practice them using the same setup as in the race. Familiarity breeds speed, so know exactly where to go and what to do. Maybe even throw in a little dance move during transitions—because why not? 💥
  • Nutrition and Hydration: Nutrition plays a big role in your performance. Make sure you’re fueling up properly before the race and have a hydration strategy. Maybe experiment with some gels or chews during your training runs to see what sits well with your stomach.
Conclusion:

Gabriel, you’ve shown that you have what it takes to compete at a high level, and with some tweaks here and there, you’ll be ready to crush it even more in your next race! Remember, “The only limit to our realization of tomorrow will be our doubts of today.” So leave those doubts behind and keep pushing forward! 💪

Keep that competitive spirit high, and always remember that every setback is a setup for a comeback. Embrace the grind, laugh at the pain, and let’s turn those weaknesses into your new strengths. You’ve got this, and I’m here to coach you through it all! Let’s go crush some workouts! 🏆

See you in the roxzone,

The Rox-Coach

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