Gallagher Joe 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 30-34 #133006 01:18:57 201st in AG | Top 36.5% 842nd | Top 31.2%
-03:39
36:06
Run Total
-00:27
04:31
Avg. Lap
-00:14
04:05
Best Lap
+03:11
36:26
Workout Total
+00:24
04:33
Avg. Workout
+00:29
06:27
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 Gallagher Joe'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 Gallagher Joe'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 Gallagher Joe'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 Gallagher Joe'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 05:42. Check the detail of the improvement plan below.

02:32 Potential Improvement 44.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:32 06:49 to 04:17 44.4%
Sled Pull 01:01 05:07 to 04:06 17.8%
Wall Balls 00:43 06:00 to 05:17 12.6%
Sandbag Lunges 00:40 04:56 to 04:16 11.7%
Farmers Carry 00:27 02:17 to 01:50 7.9%
Sled Push 00:19 02:42 to 02:23 5.6%
Ski Erg 00:00 04:04 to 04:04 0.0%
Rowing 00:00 04:31 to 04:31 0.0%
Run Total 00:00 36:06 to 36:06 0.0%

Splits Time

Gallagher Joe Perfect Race
Splits Total Average Total
Running 1 04:43 00:00 04:20 +00:23 00:00 +00:00
Ski Erg 04:04 04:43 04:20 -00:16 04:20 +00:23
Running 2 04:05 08:47 04:39 -00:34 08:40 +00:07
Sled Push 02:42 12:52 02:41 +00:01 13:19 -00:27
Running 3 04:18 15:34 05:02 -00:44 16:00 -00:26
Sled Pull 05:07 19:52 04:27 +00:40 21:02 -01:10
Running 4 04:21 24:59 05:00 -00:39 25:29 -00:30
Burpees Broad Jump 06:49 29:20 04:43 +02:06 30:29 -01:09
Running 5 04:29 36:09 05:10 -00:41 35:12 +00:57
Rowing 04:31 40:38 04:40 -00:09 40:22 +00:16
Running 6 04:24 45:09 05:03 -00:39 45:02 +00:07
Farmers Carry 02:17 49:33 02:01 +00:16 50:05 -00:32
Running 7 04:33 51:50 05:01 -00:28 52:06 -00:16
Sandbag Lunges 04:56 56:23 04:36 +00:20 57:07 -00:44
Running 8 05:17 01:01:19 05:29 -00:12 01:01:43 -00:24
Wall Balls 06:00 01:06:36 05:47 +00:13 01:07:12 -00:36
Roxzone 06:27 01:18:57 05:58 +00:29 01:18:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Joe Gallagher demonstrated an impressive performance in the 2024 Birmingham HYROX race, finishing in the top 20% of all 4107 athletes and top 24% in his age group. His strengths were clearly in his running abilities as his total running time was 03:54 faster than the average. This indicates that Joe has a strong runner profile. He also showed commendable efforts in the Ski Erg, Running 2, and Running 3 segments, where he finished faster than the average times. However, it's evident that he started the race a bit slower in Running 1 before picking up the pace in the following segments. This could suggest a need for a better pacing strategy to start the race at a more optimal speed.

Segments to Improve:

  • Burpees Broad Jump: This was Joe's weakest segment, with a time 02:10 slower than the average. To improve, Joe could incorporate plyometric exercises into his routine, such as box jumps and jump squats, to build explosive power. Focusing on the form during burpees, particularly the landing, can also enhance efficiency and speed.
  • Roxzone: Joe's Roxzone time was slower than average, indicating that he may have taken more rest or more time in transitions. To improve this, Joe could focus on enhancing his overall fitness and practicing transitions. High-intensity interval training (HIIT) can be beneficial for improving cardiovascular fitness, while drills that mimic race transitions can help improve efficiency.
  • Sled Pull: With a time 00:42 slower than average, Joe could benefit from strengthening his posterior chain muscles. Exercises such as deadlifts, hamstring curls, and cable pull-throughs can enhance strength for better sled pulling performance.
  • Wall Balls: Joe was 00:15 slower than average in this segment. To improve, he should focus on squat and throw techniques. Squatting deeper for more power and using the hips to drive the ball upward can improve performance.

Race Strategies:

From the analysis of Joe's performance, a few race strategies can be suggested:

  1. Pacing: Joe started the race slower than the average in Running 1. He should aim for an optimal pace that's sustainable throughout the race, which may involve starting slightly faster than his current strategy.
  2. Strength Training: Given his runner profile, Joe should dedicate more time to strength training, focusing on the exercises recommended for his weaker segments. This will not only improve his performance in these segments but also make him a more balanced athlete.
  3. Recovery Management: Joe could work on minimizing his Roxzone time by enhancing his recovery after each segment. This could involve practicing controlled breathing, active recovery movements, and efficient transitions between segments.

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
Lanigan Daniel 2024 Manchester 01:18:54
Martinez Francis 2022 London 01:19:25
Kunzel Benjamin 2024 New York 01:19:01
Saint Ian 2023 Glasgow 01:18:38
Gamman Jon 2022 London 01:19:22
Marshall Adam 2024 Birmingham 01:18:35
Warren Oliver 2023 London 01:18:33
Holz Dustin 2019 Nürnberg 01:19:09
Miller Nicholas 2021 Birmingham 01:18:57
Clarke Charlton 2024 London 01:18:50

Measure Your Performance Against Top Athletes

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