Gan Gerald
Performance Analysis
Dive into this athlete’s performance at 2024 Singapore National Stadium 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
880 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 880 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 880 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Gan Gerald'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 Gan Gerald'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 880 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 Gan Gerald'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 Gan Gerald'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
03:51.
Check the detail of the improvement plan below.
02:48
Potential Improvement
72.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Gerald Gan delivered a commendable performance in the 2024 Singapore National Stadium HYROX race, ranking in the top 44% overall and top 47% in his age group. His total running time was slightly slower than the average, indicating a need to focus on enhancing his running efficiency. Analysis of the initial running segments suggests a consistent pace rather than starting too fast or slow. Gerald exhibits a balanced profile with strengths in strength-based exercises, evidenced by his impressive performance in the Sled Push and Burpees Broad Jump. However, there are opportunities to improve his running and transition efficiency.
Segments to Improve
- Roxzone: Gerald's Roxzone time was significantly slower than average. To improve transitions, focus on high-intensity interval training (HIIT) to boost overall fitness and reduce recovery time. Practice quick transitions between exercises during training sessions to mimic race conditions.
- Total Running Time: Although Gerald's running segments were steady, his total running time was slower than average. Focus on improving running economy through interval training, incorporating both short sprints and longer tempo runs. Consider hill training to increase both speed and strength.
- Sandbag Lunges: Gerald's time was slower in this segment. Enhance lower body strength and endurance with exercises like Bulgarian split squats, weighted lunges, and step-ups. Practice lunges with a focus on form to improve efficiency and reduce fatigue.
- Sled Pull: While slightly faster than average, there is still room for improvement. Incorporate sled pulls and drags into strength routines, focusing on maintaining posture and consistent breathing.
- Rowing: Performance here was slower than average. Work on rowing technique, emphasizing powerful strokes and efficient breathing. Include rowing intervals to increase endurance and power output.
- Farmers Carry: Improve grip strength and core stability with exercises like farmer's walks, kettlebell swings, and deadlifts. Practice maintaining a strong posture throughout the carry.
Race Strategies
- Pacing: Develop a pacing strategy that ensures consistent energy distribution throughout the race. Consider practicing negative splits in training—starting slightly slower and finishing stronger.
- Transition Efficiency: During training, simulate race conditions by practicing rapid transitions between different exercises. Focus on minimizing downtime in the Roxzone by preparing equipment and mentally rehearsing transitions.
- Nutrition and Hydration: Optimize pre-race nutrition and hydration strategies to ensure sustained energy levels. Consider testing different fueling tactics during long training sessions to find what works best.
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