Rising Gavin Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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

AUS AUS Flag Men 30-34 #173011 01:25:33 138th in AG | Top 25.1% 547th | Top 22.3%
+03:56
46:29
Run Total
+00:31
05:49
Avg. Lap
+00:39
05:12
Best Lap
-04:01
32:12
Workout Total
-00:30
04:01
Avg. Workout
+00:07
06:56
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 Rising Gavin'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 Rising Gavin'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 Rising Gavin'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 Rising Gavin'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 05:56. Check the detail of the improvement plan below.

05:00 Potential Improvement 84.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:00 46:29 to 41:29 84.3%
Sled Pull 00:25 05:01 to 04:36 7.0%
Wall Balls 00:16 06:17 to 06:01 4.5%
Sled Push 00:09 02:50 to 02:41 2.5%
Farmers Carry 00:06 02:08 to 02:02 1.7%
Ski Erg 00:00 04:13 to 04:13 0.0%
Burpees Broad Jump 00:00 03:28 to 03:28 0.0%
Rowing 00:00 04:40 to 04:40 0.0%
Sandbag Lunges 00:00 03:35 to 03:35 0.0%

Splits Time

Rising Gavin Perfect Race
Splits Total Average Total
Running 1 05:26 00:00 04:36 +00:50 00:00 +00:00
Ski Erg 04:13 05:26 04:27 -00:14 04:36 +00:50
Running 2 05:12 09:39 04:56 +00:16 09:03 +00:36
Sled Push 02:50 14:51 02:54 -00:04 13:59 +00:52
Running 3 05:46 17:41 05:23 +00:23 16:53 +00:48
Sled Pull 05:01 23:27 04:57 +00:04 22:16 +01:11
Running 4 05:38 28:28 05:21 +00:17 27:13 +01:15
Burpees Broad Jump 03:28 34:06 05:19 -01:51 32:34 +01:32
Running 5 05:36 37:34 05:31 +00:05 37:53 -00:19
Rowing 04:40 43:10 04:49 -00:09 43:24 -00:14
Running 6 05:44 47:50 05:23 +00:21 48:13 -00:23
Farmers Carry 02:08 53:34 02:11 -00:03 53:36 -00:02
Running 7 05:53 55:42 05:22 +00:31 55:47 -00:05
Sandbag Lunges 03:35 01:01:35 05:06 -01:31 01:01:09 +00:26
Running 8 07:17 01:05:10 05:59 +01:18 01:06:15 -01:05
Wall Balls 06:17 01:12:27 06:30 -00:13 01:12:14 +00:13
Roxzone 06:56 01:25:33 06:49 +00:07 01:25:33
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Gavin Rising delivered a commendable performance at the 2024 Melbourne Hyrox event, ranking in the top 30% overall and within the top 33% for his age group. His total time was 01:25:33. Analyzing his performance, Gavin seems to have a balanced profile with strengths in both running and strength segments. However, his total running time was 03:33 slower than the average, suggesting a need for improvement in running efficiency. Gavin's pacing across the initial running segments indicates a slightly fast start, as his performance tends to wane in later running legs, particularly in Running 7 and Running 8. His exemplary performance in strength-based exercises like the Burpees Broad Jump and Sandbag Lunges highlights his strong capacity in these areas.

Segments to Improve

  • Total Running Time: Gavin's running times fall behind the average in several segments. To enhance his running efficiency, he should incorporate interval training to boost speed and endurance. A sample routine could include:
    • 400m intervals at high intensity with equal rest periods, progressively increasing intensity or reducing rest time over weeks.
    • Longer tempo runs (e.g., 5-8 km) at a steady pace to build endurance.
  • Roxzone: Improving transition speed between exercise zones can significantly trim down total time. Gavin should practice brick workouts, simulating race transitions to enhance efficiency and reduce rest periods. Techniques include:
    • Performing exercises back-to-back with minimal rest, gradually decreasing transition times.
    • Focusing on maintaining elevated heart rates without losing form.
  • Sled Pull: To enhance performance in the Sled Pull, Gavin should focus on the proper technique and upper body strength. Suggested exercises are:
    • Resistance training using cable machines or resistance bands to simulate sled pulls.
    • Core strengthening exercises like planks and Russian twists to stabilize during pulls.
  • Wall Balls: Although faster than average, there's room for improvement. Gavin should concentrate on technique refinement and muscular endurance:
    • Practice wall ball throws with a focus on squat form and consistent breathing.
    • Incorporate high-rep squats and overhead presses to build endurance in muscle groups involved.

Race Strategies

  • Start at a sustainable pace to prevent early fatigue, ensuring a consistent performance across all running segments.
  • Implement mental strategies to maintain focus and rhythm, especially during longer runs and transitions.
  • Optimize breathing techniques during strength exercises to conserve energy and improve efficiency.
  • Visualize transitions and practice them under race conditions to shave off precious seconds in the Roxzone.

By focusing on these targeted improvements and strategies, Gavin can significantly enhance his overall performance and aim for higher rankings in future Hyrox races.

Similar Athletes
Barnett Tom 2024 Birmingham 01:25:39
Voordewind Thies 2024 Amsterdam 01:25:21
Caceres Quezada Jorge Arturo 2023 Bilbao 01:25:05
Kretzmann Kevin 2023 Chicago - North American Open Championship 01:25:31
Taylor Joseph 2024 Washington - North American Championships 01:25:45
Low Dan 2024 Singapore 01:25:03
Congrene Conrad 2024 Melbourne 01:25:41
Lavorato Domenic 2024 Sydney 01:25:10
Turbitt Niall 2024 London 01:25:13
Andersson Claes 2024 Copenhagen 01:26:01

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