Goulden Luke Hyrox Result

Dive into this athlete’s performance at 2023 Valencia 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 #144014 01:28:37 51st in AG | Top 60.0% 232nd | Top 60.1%
-00:15
43:46
Run Total
-00:01
05:28
Avg. Lap
-00:10
04:30
Best Lap
-00:03
37:25
Workout Total
-00:01
04:40
Avg. Workout
+00:20
07:31
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 Goulden Luke'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 Goulden Luke'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 Goulden Luke'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 Goulden Luke'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 03:12. Check the detail of the improvement plan below.

01:14 Potential Improvement 38.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:14 06:19 to 05:05 38.5%
Run Total 00:45 43:46 to 43:01 23.4%
Sled Push 00:23 03:14 to 02:51 12.0%
Farmers Carry 00:23 02:31 to 02:08 12.0%
Sled Pull 00:16 05:09 to 04:53 8.3%
Wall Balls 00:11 06:36 to 06:25 5.7%
Ski Erg 00:00 04:18 to 04:18 0.0%
Burpees Broad Jump 00:00 04:31 to 04:31 0.0%
Rowing 00:00 04:47 to 04:47 0.0%

Splits Time

Goulden Luke Perfect Race
Splits Total Average Total
Running 1 04:30 00:00 04:43 -00:13 00:00 +00:00
Ski Erg 04:18 04:30 04:29 -00:11 04:43 -00:13
Running 2 05:02 08:48 05:06 -00:04 09:12 -00:24
Sled Push 03:14 13:50 03:00 +00:14 14:18 -00:28
Running 3 05:19 17:04 05:33 -00:14 17:18 -00:14
Sled Pull 05:09 22:23 05:06 +00:03 22:51 -00:28
Running 4 05:29 27:32 05:32 -00:03 27:57 -00:25
Burpees Broad Jump 04:31 33:01 05:37 -01:06 33:29 -00:28
Running 5 06:03 37:32 05:43 +00:20 39:06 -01:34
Rowing 04:47 43:35 04:52 -00:05 44:49 -01:14
Running 6 05:47 48:22 05:34 +00:13 49:41 -01:19
Farmers Carry 02:31 54:09 02:15 +00:16 55:15 -01:06
Running 7 05:29 56:40 05:33 -00:04 57:30 -00:50
Sandbag Lunges 06:19 01:02:09 05:21 +00:58 01:03:03 -00:54
Running 8 06:10 01:08:28 06:14 -00:04 01:08:24 +00:04
Wall Balls 06:36 01:14:38 06:48 -00:12 01:14:38 +00:00
Roxzone 07:31 01:28:37 07:11 +00:20 01:28:37
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Luke Goulden performed well in the HYROX race held in Valencia, finishing with an overall rank of 232 out of 513 athletes, placing him in the top 45% of participants. In his age group (35-39), he ranked 51 out of 103 athletes, placing him in the top 49%. His overall time for the race was 01:28:37, with a total running time of 00:43:46, which was 01:37 slower than the average time.

Luke's best running lap was impressive, completing it in 00:04:30, which was 00:03 faster than the average time. However, his performance in some segments, such as the Sandbag Lunges, Roxzone, Running 5, Running 6, and Farmers Carry, resulted in the most time lost.

Segments to Improve


1. Sandbag Lunges:
Luke's time of 00:06:19 for this segment was 01:02 slower than the average time. To improve performance in this area, Luke should focus on strengthening his legs, especially the quadriceps and glutes. He can incorporate exercises such as squats, lunges, and step-ups into his training routine. Additionally, practicing proper form and technique during lunges, ensuring that the knee stays aligned with the ankle and the back remains straight, will help optimize performance.

2. Roxzone:
Luke's time of 00:07:31 for the Roxzone was 00:29 slower than the average time. To improve this segment, Luke should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts into his training routine will help improve his cardiovascular endurance and strengthen his muscles. Additionally, practicing quick transitions between exercises and minimizing rest time will help reduce the time spent in the Roxzone.

3. Running 5 and Running 6:
Luke's time for both Running 5 and Running 6 was slower than the average time. To improve his running performance, he should focus on increasing his running endurance and speed. Interval training, such as sprints and tempo runs, will help improve his running pace and overall fitness. Incorporating hill workouts and plyometric exercises, such as jump squats and box jumps, will also help enhance his running power and explosiveness.

4. Farmers Carry:
Luke's time of 00:02:31 for the Farmers Carry was 00:13 slower than the average time. To improve performance in this segment, Luke should focus on strengthening his grip and upper body. Exercises such as deadlifts, bent-over rows, and farmer's walks will help improve grip strength and overall upper body strength. Additionally, practicing proper form during the Farmers Carry, ensuring that the shoulders are pulled back and the core is engaged, will help optimize performance.

Strategies


- Pacing: Luke's overall pacing was consistent, with a good balance between speed and endurance. However, he should ensure that he maintains a steady pace throughout the race to avoid premature fatigue. Starting the race at a slightly slower pace and gradually increasing speed as the race progresses will help conserve energy for the later segments.
- Transitions: Luke should focus on minimizing transition time between exercises to reduce the time spent in the Roxzone. Practicing quick and efficient transitions during training will help improve overall race time.
- Mental Preparation: Luke should work on mental preparation techniques, such as visualization and positive self-talk, to maintain focus and motivation throughout the race. Developing a strong mental game will help him push through challenging segments and maintain a competitive mindset.
- Strength Training: Incorporating strength training exercises specific to HYROX movements, such as sled pushes and pulls, wall balls, and burpee broad jumps, will help enhance Luke's performance in these segments. Adding resistance and gradually increasing the weight or intensity of the exercises will help build strength and endurance.
- Endurance Training: To improve running performance, Luke should focus on increasing his overall endurance. Incorporating longer distance runs, interval training, and hill workouts into his training routine will help improve cardiovascular fitness and running speed.
- Recovery: Ensuring proper rest and recovery between training sessions and races is crucial for optimal performance. Luke should prioritize sleep, nutrition, and active recovery techniques, such as foam rolling and stretching, to promote muscle recovery and reduce the risk of injury.

By implementing these strategies and incorporating specific exercises and training techniques tailored to his areas of improvement, Luke Goulden can 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
Similar Athletes
Rominger Kevin 2024 Bordeaux 01:29:06
Radauer Johannes 2024 Stuttgart 01:29:00
Gaël Damour 2023 Barcelona 01:28:32
Darwish Amir 2023 Hamburg 01:28:28
Balint Jozsef 2024 Malaga 01:28:50
Tham Elisha 2024 Singapore National Stadium 01:28:10
Frank Christopher 2021 Dallas 01:28:30
OMahoney Niall 2024 Dublin 01:28:13
Ekholm Daniel 2024 Stockholm 01:28:27
Lovendusky Nicholas 2019 New York 01:28:40

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Malaga 01:21:11
2024 Madrid 01:24:53

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