Gillespie Ross
Hyrox Result
Dive into this athlete’s performance at 2024 Glasgow 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.
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 Gillespie Ross'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 Gillespie Ross'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 Gillespie Ross'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 Gillespie Ross'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
03:17.
Check the detail of the improvement plan below.
01:09
Potential Improvement
35.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ross Gillespie's performance in the 2024 Glasgow HYROX race places him solidly in the middle of the pack, both overall and within his age group. Notably, his total running time was faster than average, indicating a strong running profile. However, this advantage was offset by slower performances in strength-based segments, particularly the Sled Push and Sled Pull, as well as in transition times within the Roxzone. Gillespie's pacing appeared to start somewhat conservatively, as evidenced by a slower first running segment, but he managed to pick up pace significantly in later running segments. This suggests a potential for even greater running performance if pacing strategies are optimized. His profile suggests a strong runner who needs to focus more on strength training and efficiency in transitions to achieve a more balanced HYROX performance.
Segments to Improve:
- Sled Push & Sled Pull: Gillespie's performance in these segments indicates a need for improved functional strength and technique. For the Sled Push, focus on lower body strength training, incorporating exercises like squats, leg presses, and lunges. Additionally, practice the specific sled push technique, emphasizing a low body position and powerful leg drive. For the Sled Pull, strengthen the back and grip with deadlifts, rows, and grip-specific exercises. Include interval training with weighted sled pulls to mimic race conditions.
- Wall Balls: The slower time in Wall Balls suggests a need for improvements in coordination, power, and endurance. Incorporate high-intensity interval training (HIIT) with wall ball exercises, focusing on explosive power and precision in hitting the target. Work on squats and thrusters to build leg and core strength, and integrate shoulder and arm endurance workouts to maintain form throughout the exercise.
- Roxzone: The slower transition times indicate room for improvement in overall fitness and efficiency between segments. Implement HIIT sessions to enhance recovery times and adapt to shifting quickly between exercises. Practice transitions in training, focusing on reducing rest times and optimizing movement between stations.
Race Strategies:
- Optimize Pacing: Analyze pacing strategies to ensure a strong start without compromising later performance. Implement interval training with a focus on starting at a slightly faster pace, gradually increasing effort through the race. This will help to better distribute energy and improve overall time.
- Strength Endurance Balance: Given the identified profile as a stronger runner, integrate more strength training into the regimen, particularly focusing on the identified weaker segments. Balance running training with strength sessions to avoid overtraining one aspect at the expense of another.
- Transition Efficiency: Practice quick transitions between exercises during training sessions to mimic race conditions. This includes setting up mock stations and timing transitions to reduce hesitation and improve flow between segments.
- Recovery and Nutrition: Focus on recovery strategies and nutrition to enhance overall performance. Implement a nutrition plan that supports both endurance and strength training, and ensure adequate rest and recovery practices are in place.
By focusing on these areas of improvement and implementing the suggested strategies, Gillespie has the potential to significantly enhance his HYROX performance, turning identified weaknesses into strengths for future races.
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