Dive into this athlete’s performance at 2024 New York 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
USA Men #102033 01:34:43
15th in
AG
| Top 1.7%
544th | Top 60.9%
-02:14
44:29
Run Total
-00:16
05:34
Avg. Lap
+00:16
05:11
Best Lap
+00:22
40:24
Workout Total
+00:03
05:03
Avg. Workout
+01:55
09:54
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 Gmyrek Glenn'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 Gmyrek Glenn'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 Gmyrek Glenn'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 Gmyrek Glenn'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
04:04.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Glenn Gmyrek showcased a commendable performance in the 2024 New York Hyrox race, finishing in the top 36% overall and within the top 21% in his age group. His total running time was notably 02:38 faster than the average, indicating a strong runner profile. This strength in running is further highlighted by his best running lap time of 00:05:11. However, there's a noticeable variation in performance across different segments, with exceptional prowess in the sled pull and significant room for improvement in the Roxzone, Burpees Broad Jump, and Sandbag Lunges. Glenn's pacing at the beginning of the race was aggressive, setting a fast pace in Running 1, which could suggest a strategy of leveraging his running strength early on. However, this may have contributed to slower times in strength-focused segments later in the race.
Segments to Improve:
Roxzone (00:09:54, 02:07 slower than average): To improve transition times, focus on interval training that mimics the race structure – alternating between running and strength exercises without rest. Practicing swift transitions between exercises can also reduce Roxzone time. Incorporate dynamic stretches and agility drills to enhance overall fitness and fluidity in movement transitions.
Burpees Broad Jump (00:08:01, 02:01 slower than average): This segment requires both strength and coordination. Incorporate plyometric exercises such as box jumps, squat jumps, and broad jumps to improve explosive power. Focus on burpee efficiency by breaking down the movement into steps and practicing each for fluidity and speed. Also, endurance training that includes burpees within running intervals can help adapt to performing under fatigue.
Sandbag Lunges (00:07:01, 01:16 slower than average): To enhance performance in this segment, strengthen the quadriceps, hamstrings, and glutes through weighted squats, deadlifts, and lunges. Practice lunges with gradually increasing sandbag weights to improve stability and endurance. Incorporating balance and core stability exercises will also aid in maintaining form over longer distances.
Farmers Carry (00:02:41, 00:17 slower than average): Grip strength and endurance are crucial for this segment. Incorporate grip strengthening exercises, such as dead hangs and farmers walks with increasing weight, into the routine. Also, focus on building shoulder and core stability through exercises like overhead presses and planks.
Race Strategies:
Pacing: Given Glenn's strong running ability, maintaining a slightly conservative pace in the initial running segments could conserve energy for the strength-focused challenges. Utilizing a steady pace strategy will help in evenly distributing energy throughout the race.
Transition Efficiency: Practice quick transitions between running and strength exercises in training to mimic race conditions closely. This includes having a set routine for moving between segments to minimize time spent in the Roxzone.
Strength Endurance: Given the slower times in strength and skill-focused segments, incorporating circuit training that combines strength exercises with short bursts of running can improve endurance and performance in these areas. This approach can also help in maintaining a high level of performance even when fatigued.
Recovery and Nutrition: Focus on a well-balanced diet and adequate recovery strategies, including stretching, foam rolling, and possibly incorporating yoga or pilates for flexibility and core strength. Proper nutrition and hydration leading up to and on race day can significantly impact performance, especially in endurance events.
By addressing these specific areas of improvement and adjusting race strategies to play to his strengths, Glenn has the potential to significantly enhance his performance in future Hyrox races.