Dive into this athlete’s performance at 2023 London 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.
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.
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.
This section showcases the entire Gilroy Craig'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 Gilroy Craig's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Gilroy Craig'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.
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 Gilroy Craig'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 05:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:56 | 47:39 to 43:43 | 77.1% |
| Wall Balls | 00:51 | 07:27 to 06:36 | 16.7% |
| Farmers Carry | 00:19 | 02:30 to 02:11 | 6.2% |
| Ski Erg | 00:00 | 04:28 to 04:28 | 0.0% |
| Sled Push | 00:00 | 02:34 to 02:34 | 0.0% |
| Sled Pull | 00:00 | 04:15 to 04:15 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:49 to 04:49 | 0.0% |
| Rowing | 00:00 | 04:28 to 04:28 | 0.0% |
| Sandbag Lunges | 00:00 | 04:38 to 04:38 | 0.0% |
| Gilroy Craig | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:20 | 00:00 | 04:46 +00:34 | 00:00 +00:00 |
| Ski Erg | 04:28 | 05:20 | 04:31 -00:03 | 04:46 +00:34 |
| Running 2 | 05:33 | 09:48 | 05:08 +00:25 | 09:17 +00:31 |
| Sled Push | 02:34 | 15:21 | 03:04 -00:30 | 14:25 +00:56 |
| Running 3 | 05:46 | 17:55 | 05:37 +00:09 | 17:29 +00:26 |
| Sled Pull | 04:15 | 23:41 | 05:13 -00:58 | 23:06 +00:35 |
| Running 4 | 05:55 | 27:56 | 05:36 +00:19 | 28:19 -00:23 |
| Burpees Broad Jump | 04:49 | 33:51 | 05:44 -00:55 | 33:55 -00:04 |
| Running 5 | 05:55 | 38:40 | 05:47 +00:08 | 39:39 -00:59 |
| Rowing | 04:28 | 44:35 | 04:54 -00:26 | 45:26 -00:51 |
| Running 6 | 05:45 | 49:03 | 05:37 +00:08 | 50:20 -01:17 |
| Farmers Carry | 02:30 | 54:48 | 02:18 +00:12 | 55:57 -01:09 |
| Running 7 | 05:59 | 57:18 | 05:36 +00:23 | 58:15 -00:57 |
| Sandbag Lunges | 04:38 | 01:03:17 | 05:28 -00:50 | 01:03:51 -00:34 |
| Running 8 | 07:29 | 01:07:55 | 06:17 +01:12 | 01:09:19 -01:24 |
| Wall Balls | 07:27 | 01:15:24 | 06:57 +00:30 | 01:15:36 -00:12 |
| Roxzone | 07:19 | 01:30:00 | 07:27 -00:08 | 01:30:00 |
Craig's total running time of 00:47:39 is 04:35 slower than the average for his finish time. This suggests that he may need to focus more on improving his running abilities. While his best running lap time of 00:05:20 is commendable, he should aim to maintain a faster pace throughout the entire running portion of the race.
To improve his running performance, Craig should incorporate specific training strategies and techniques such as interval training, hill sprints, and tempo runs. Interval training can help him build speed and endurance by alternating between high-intensity running and recovery periods. Hill sprints can improve his leg strength and running power. Tempo runs at a steady, challenging pace can enhance his ability to maintain a faster pace for a longer duration.
In addition to running-specific training, Craig should also work on his overall fitness and transition time to improve his performance in the Roxzone. Incorporating strength training exercises such as squats, lunges, deadlifts, and plyometric movements can help him build overall strength and power. He should also focus on improving his transition time between exercise zones to minimize rest periods and maintain momentum throughout the race.
Incorporating these strategies and focusing on the identified areas of improvement will help Craig enhance his performance in future HYROX races. Regular training, specific exercises, and attention to pacing and transitions will contribute to his success as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Steinbarth Eugen | 2023 Köln | 01:30:08 | |
| Rivera David | 2024 London | 01:30:02 | |
| Callinan Jack | 2023 New York | 01:29:39 | |
| Fuchs Christian | 2022 Frankfurt | 01:29:46 | |
| Obrien Andy | 2023 Malmö | 01:30:25 | |
| Nelissen Knud | 2024 Rotterdam | 01:29:50 | |
| Shrimplin Thomas | 2024 Stockholm | 01:30:30 | |
| Pérez García Francisco Javier | 2024 Madrid | 01:29:58 | |
| Vervuren Jermaine | 2024 Rotterdam | 01:29:40 | |
| Pelucchi Mauro | 2024 Milan | 01:29:41 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:20:27 | |
| 2024 Manchester | 01:17:43 | |
| 2023 Birmingham | 01:29:46 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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