Season 21/22 2022 London (1300) HYROX (1125) Men (755) Liley Gareth

Liley Gareth Hyrox Result

Dive into this athlete’s performance at 2022 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.

Performance Highlights

GBR GBR Flag Men 35-39 #130024 01:32:23 115th in AG | Top 67.3% 484th | Top 64.1%
-02:31
43:06
Run Total
-00:18
05:23
Avg. Lap
+00:01
04:49
Best Lap
+00:20
39:29
Workout Total
+00:03
04:56
Avg. Workout
+02:14
09:53
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 Liley Gareth'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 Liley Gareth'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 Liley Gareth'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 Liley Gareth'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 03:02. Check the detail of the improvement plan below.

01:30 Potential Improvement 49.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:30 04:30 to 03:00 49.5%
Sled Pull 00:33 05:41 to 05:08 18.1%
Wall Balls 00:18 07:07 to 06:49 9.9%
Farmers Carry 00:17 02:31 to 02:14 9.3%
Rowing 00:15 05:09 to 04:54 8.2%
Sandbag Lunges 00:09 05:30 to 05:21 4.9%
Ski Erg 00:00 04:05 to 04:05 0.0%
Burpees Broad Jump 00:00 04:56 to 04:56 0.0%
Run Total 00:00 43:06 to 43:06 0.0%

Splits Time

Liley Gareth Perfect Race
Splits Total Average Total
Running 1 04:49 00:00 04:48 +00:01 00:00 +00:00
Ski Erg 04:05 04:49 04:33 -00:28 04:48 +00:01
Running 2 05:04 08:54 05:17 -00:13 09:21 -00:27
Sled Push 04:30 13:58 03:08 +01:22 14:38 -00:40
Running 3 05:58 18:28 05:47 +00:11 17:46 +00:42
Sled Pull 05:41 24:26 05:23 +00:18 23:33 +00:53
Running 4 05:14 30:07 05:44 -00:30 28:56 +01:11
Burpees Broad Jump 04:56 35:21 05:58 -01:02 34:40 +00:41
Running 5 05:09 40:17 05:56 -00:47 40:38 -00:21
Rowing 05:09 45:26 04:58 +00:11 46:34 -01:08
Running 6 05:10 50:35 05:47 -00:37 51:32 -00:57
Farmers Carry 02:31 55:45 02:22 +00:09 57:19 -01:34
Running 7 05:19 58:16 05:45 -00:26 59:41 -01:25
Sandbag Lunges 05:30 01:03:35 05:34 -00:04 01:05:26 -01:51
Running 8 06:26 01:09:05 06:31 -00:05 01:11:00 -01:55
Wall Balls 07:07 01:15:31 07:13 -00:06 01:17:31 -02:00
Roxzone 09:53 01:32:23 07:39 +02:14 01:32:23
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gareth Liley had a solid performance in the 2022 London Hyrox race, finishing in the top 43% of all athletes and in the top 47% of his age group. His overall time of 01:32:23 was respectable, and he showed strength in several segments, particularly in the Ski Erg, Sled Pull, Burpees Broad Jump, and Wall Balls. His total running time of 00:43:06 was impressive, being 01:01 faster than the average for his finish time.

However, there are areas that Gareth can work on to improve his performance and achieve even better results in future races. The segments where he lost the most time were the Roxzone, Sled Push, Rowing, and Best Lap. We will focus on these segments in the following sections.

Segments to Improve


1. Roxzone:
Gareth's time in the Roxzone was 00:09:53, which was 02:23 slower than the average for his finish time. This indicates that he may have taken more time to rest or transition between exercises. To improve this segment, Gareth should focus on improving his overall fitness and reducing his transition time. High-intensity interval training (HIIT) workouts and circuit training can help improve cardiovascular endurance and speed up transitions. Additionally, practicing efficient movement patterns and minimizing rest time between exercises can also improve performance in the Roxzone.

2. Sled Push:
Gareth's time in the Sled Push was 00:04:30, which was 01:01 slower than the average for his finish time. To improve this segment, Gareth should focus on developing his lower body strength and power. Exercises such as squats, lunges, deadlifts, and sled pushes can help improve the muscles used in this segment. Additionally, practicing proper technique, including maintaining a low center of gravity and driving through the legs, can also make a significant difference in performance.

3. Rowing:
Gareth's time in the Rowing segment was 00:05:09, which was 00:15 slower than the average for his finish time. To improve this segment, Gareth should focus on improving his rowing technique and developing his upper body and core strength. Incorporating rowing intervals into his training routine can help improve his rowing endurance and power. Additionally, practicing proper form, including maintaining a strong and engaged core, a smooth and efficient rowing stroke, and utilizing the legs, core, and arms in a coordinated manner, can help improve performance in this segment.

4. Best Lap:
Although Gareth had a strong overall performance, his Best Lap time was 00:04:49, which was 00:09 slower than the average for his finish time. To improve his running performance, Gareth should focus on developing his running endurance and speed. Incorporating interval training, tempo runs, and hill repeats into his training routine can help improve his running capabilities. Additionally, working on running technique, such as maintaining proper posture, stride length, and foot strike, can also contribute to improved running performance.

Strategies


To improve performance during the race, Gareth can implement the following strategies:

1. Pacing:
It is important for Gareth to maintain an appropriate pace throughout the race. While it is tempting to start strong, pacing oneself can prevent premature fatigue and allow for a more consistent performance. By monitoring his effort level and heart rate, Gareth can ensure that he maintains a sustainable pace that optimizes his performance.

2. Strategy for Strength-based Segments:
Gareth has shown strength in segments such as the Ski Erg, Sled Pull, Burpees Broad Jump, and Wall Balls. To maximize his performance in these segments, he should focus on maintaining proper form and technique, pacing himself to avoid early fatigue, and utilizing his strength efficiently. By optimizing his performance in these segments, Gareth can make up for any time lost in other areas.

3. Strategy for Running-based Segments:
While Gareth's total running time was faster than average, there is still room for improvement in specific running segments. During these segments, Gareth should focus on maintaining a steady pace, utilizing efficient running form, and mentally preparing for the demands of the segment. By incorporating interval training and tempo runs into his training routine, Gareth can improve his running endurance and speed, which will benefit his overall race performance.

In conclusion, Gareth Liley had a commendable performance in the 2022 London Hyrox race. To further improve his performance, he should focus on addressing the areas of improvement identified in the Roxzone, Sled Push, Rowing, and Best Lap segments. By implementing specific training strategies and techniques, Gareth can enhance his overall fitness, reduce transition time, and improve his performance in future 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
Similar Athletes
Vedana Sergio 2024 Rimini 01:32:37
Schoolen Rick 2022 Amsterdam 01:32:42
Lozano Diego 2024 Ciudad de Mexico 01:31:53
Yee Darren 2023 Singapore 01:32:21
Bennett Keith 2023 Chicago 01:32:53
Van Santen Elric 2023 Amsterdam 01:32:34
Ferguson Scott 2024 Sports Direct HYROX London 01:32:09
Jasniak Thimo 2020 Hannover 01:32:16
Rossiter Aidan 2022 Birmingham 01:32:35
Mcmurray Bryce 2022 London 01:32:32

Measure Your Performance Against Top Athletes

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