Welka Gary Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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 #133028 01:28:27 359th in AG | Top 63.9% 1575th | Top 58.3%
+00:10
44:06
Run Total
+00:02
05:31
Avg. Lap
+00:27
05:07
Best Lap
-01:57
35:28
Workout Total
-00:14
04:26
Avg. Workout
+01:50
08:58
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 Welka Gary'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 Welka Gary'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 Welka Gary'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 Welka Gary'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 02:18. Check the detail of the improvement plan below.

01:15 Potential Improvement 54.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:15 44:06 to 42:51 54.3%
Burpees Broad Jump 00:19 05:36 to 05:17 13.8%
Sled Push 00:16 03:06 to 02:50 11.6%
Ski Erg 00:14 04:40 to 04:26 10.1%
Farmers Carry 00:14 02:21 to 02:07 10.1%
Sled Pull 00:00 04:39 to 04:39 0.0%
Rowing 00:00 04:48 to 04:48 0.0%
Sandbag Lunges 00:00 04:40 to 04:40 0.0%
Wall Balls 00:00 05:38 to 05:38 0.0%

Splits Time

Welka Gary Perfect Race
Splits Total Average Total
Running 1 05:53 00:00 04:43 +01:10 00:00 +00:00
Ski Erg 04:40 05:53 04:29 +00:11 04:43 +01:10
Running 2 05:07 10:33 05:05 +00:02 09:12 +01:21
Sled Push 03:06 15:40 02:59 +00:07 14:17 +01:23
Running 3 05:15 18:46 05:33 -00:18 17:16 +01:30
Sled Pull 04:39 24:01 05:06 -00:27 22:49 +01:12
Running 4 05:30 28:40 05:32 -00:02 27:55 +00:45
Burpees Broad Jump 05:36 34:10 05:36 +00:00 33:27 +00:43
Running 5 05:33 39:46 05:42 -00:09 39:03 +00:43
Rowing 04:48 45:19 04:52 -00:04 44:45 +00:34
Running 6 05:33 50:07 05:34 -00:01 49:37 +00:30
Farmers Carry 02:21 55:40 02:15 +00:06 55:11 +00:29
Running 7 05:31 58:01 05:33 -00:02 57:26 +00:35
Sandbag Lunges 04:40 01:03:32 05:21 -00:41 01:02:59 +00:33
Running 8 05:48 01:08:12 06:12 -00:24 01:08:20 -00:08
Wall Balls 05:38 01:14:00 06:47 -01:09 01:14:32 -00:32
Roxzone 08:58 01:28:27 07:08 +01:50 01:28:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Gary Welka, in the HYROX event in Birmingham, displayed a commendable performance considering his overall rank of 1575, putting him in the top 38% out of 4107 athletes. This ranking, paired with his position in the top 44% within his age group, demonstrates a strong level of competitive performance. Gary's total running time was 00:44:06, which is 00:04 faster than the average. This suggests that Gary has a runner profile and is better at running.

His pacing strategy seems to be well-balanced as his running times were consistently faster than the average from running segment 3 onwards, indicating a strong finish. However, Gary's performance in the initial running segment was slower than average, suggesting a slightly slow start. His roxzone time was slower than average, indicating longer rest periods and transitions.

Segments to Improve:

  • Roxzone: Gary's time in this segment was significantly slower than average. This suggests a need for improved fitness and transition times. To address this, Gary could incorporate high-intensity interval training (HIIT) into his routine to boost overall fitness. Transition drills, practicing moving quickly from one exercise to the next, could also be beneficial.
  • Burpees Broad Jump: Gary's performance was slower than average in this segment. To improve, he could incorporate more plyometric exercises into his training, such as box jumps and jump squats, to improve power and explosiveness. Additionally, practicing the burpees broad jump movement specifically could help improve his form and efficiency.
  • Sled Push: Gary was slower in this segment, suggesting a potential area for strength training improvement. Incorporating more leg strength exercises like squats, lunges, and leg presses could help. Additionally, practicing the sled push movement could help improve his form and power.
  • Farmers Carry: Gary's slower time in this segment indicates a need for improved grip strength and overall endurance. To address this, incorporating grip strengthening exercises such as dead hangs, farmer's walks, and wrist curls could be beneficial. Also, long duration carries with moderate weight could increase his endurance for this exercise.

Race Strategies:

For future races, Gary should consider starting at a slightly faster pace to improve his initial running times. However, he should ensure this doesn't negatively impact his performance in later segments. Additionally, he should focus on minimizing rest periods and improving transition times between exercises. This could be achieved through specific transition drills and improving overall fitness. Finally, considering his running strengths, maintaining a consistent and strong running pace throughout the race could help improve his overall performance.

Similar Athletes
Alleway Matthew 2024 Stuttgart 01:28:54
Van Os De Man Danny 2023 Amsterdam 01:28:32
Shepheard Tim 2024 Brisbane 01:28:24
Speeg Hugo Pierre Jean 2024 Birmingham 01:28:44
Roberts Joe 2021 London 01:28:20
Jaspe Gordo Iván 2024 Bilbao 01:28:48
Soracco Nick 2024 Köln 01:28:15
Oliveira Diogo 2022 Amsterdam 01:27:58
Casey Oisin 2024 Sydney 01:28:46
Sanchez Marco 2023 Los Angeles 01:27:58

Measure Your Performance Against Top Athletes

Other Results from this athlete
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