Gilroy Frank Hyrox Result

Dive into this athlete’s performance at 2022 New York 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

USA USA Flag Men 35-39 #95017 01:18:11 12th in AG | Top 19.0% 43rd | Top 15.8%
+04:44
44:09
Run Total
+00:36
05:31
Avg. Lap
+00:37
04:55
Best Lap
-03:36
29:17
Workout Total
-00:27
03:39
Avg. Workout
-01:04
04:50
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 Gilroy Frank'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 Frank'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 Gilroy Frank'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 Gilroy Frank'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 06:50. Check the detail of the improvement plan below.

06:02 Potential Improvement 88.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:02 44:09 to 38:07 88.3%
Sled Pull 00:27 04:29 to 04:02 6.6%
Farmers Carry 00:14 02:02 to 01:48 3.4%
Sandbag Lunges 00:07 04:19 to 04:12 1.7%
Ski Erg 00:00 04:05 to 04:05 0.0%
Sled Push 00:00 02:20 to 02:20 0.0%
Burpees Broad Jump 00:00 03:54 to 03:54 0.0%
Rowing 00:00 04:27 to 04:27 0.0%
Wall Balls 00:00 03:41 to 03:41 0.0%

Splits Time

Gilroy Frank Perfect Race
Splits Total Average Total
Running 1 05:17 00:00 04:18 +00:59 00:00 +00:00
Ski Erg 04:05 05:17 04:19 -00:14 04:18 +00:59
Running 2 04:55 09:22 04:37 +00:18 08:37 +00:45
Sled Push 02:20 14:17 02:40 -00:20 13:14 +01:03
Running 3 05:31 16:37 05:00 +00:31 15:54 +00:43
Sled Pull 04:29 22:08 04:26 +00:03 20:54 +01:14
Running 4 05:22 26:37 04:58 +00:24 25:20 +01:17
Burpees Broad Jump 03:54 31:59 04:36 -00:42 30:18 +01:41
Running 5 05:38 35:53 05:06 +00:32 34:54 +00:59
Rowing 04:27 41:31 04:38 -00:11 40:00 +01:31
Running 6 05:26 45:58 05:00 +00:26 44:38 +01:20
Farmers Carry 02:02 51:24 02:00 +00:02 49:38 +01:46
Running 7 05:35 53:26 04:59 +00:36 51:38 +01:48
Sandbag Lunges 04:19 59:01 04:32 -00:13 56:37 +02:24
Running 8 06:30 01:03:20 05:26 +01:04 01:01:09 +02:11
Wall Balls 03:41 01:09:50 05:42 -02:01 01:06:35 +03:15
Roxzone 04:50 01:18:11 05:54 -01:04 01:18:11
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Frank Gilroy performed well in the Hyrox race, finishing in the top 10% of all athletes and top 13% in his age group. His overall time of 01:18:11 is commendable, but there are areas where he can improve to further enhance his performance.

Based on the splits analysis, it is evident that Frank struggled with the running segments, particularly Running 1, Running 8, and Best Lap. These segments indicate that he may need to focus on improving his running speed and endurance. Additionally, his Total running time is 05:59 slower than average, suggesting that he could benefit from improving his overall fitness and transition time in the roxzone.

Segments to Improve


1. Running 1:
Frank's time of 00:05:17 is 01:07 slower than average. To improve this segment, he should focus on increasing his running speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running performance. He can also work on his running form and technique, focusing on maintaining a steady pace and efficient stride.

2. Running 8:
Frank's time of 00:06:30 is 00:57 slower than average. This segment indicates that he may struggle with endurance towards the end of the race. To address this, Frank should incorporate longer distance runs into his training routine. Gradually increasing his mileage and implementing tempo runs can help improve his endurance and stamina.

3. Best Lap:
Frank's time of 00:04:55 is a strong indicator of his potential as a runner. To further enhance his running performance, he should consider incorporating hill training and speed work into his training routine. Hill sprints and interval training on inclined surfaces can help improve his leg strength and running speed.

Strategies


1. Pacing:
Frank should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in wasted time. By monitoring his pace and adjusting accordingly, Frank can optimize his performance and avoid burnout.

2. Transitions:
Given that Frank's roxzone time is faster than average, he should continue to prioritize efficient transitions between exercises. Practicing quick and seamless transitions during training can help him save valuable time during the race.

3. Strength Training:
While Frank performed well in the strength-based segments (Ski Erg, Sled Push, Sled Pull, Farmers Carry), he can still benefit from incorporating strength training exercises into his routine. Focusing on compound exercises such as squats, deadlifts, and lunges can improve his overall strength and power, which can translate to better performance in the strength-based segments.

4. Endurance Training:
To improve his overall endurance, Frank should incorporate longer distance runs into his training routine. Gradually increasing his mileage and incorporating tempo runs can help him build stamina and perform better in the running segments of the race.

In summary, Frank Gilroy has demonstrated strong performance in the Hyrox race, but there are areas where he can improve to enhance his overall performance. By focusing on improving his running speed, endurance, and overall fitness, and implementing efficient transitions and race strategies, Frank can continue to excel in future races.

Similar Athletes
Oudry Adrien 2024 Marseille 01:17:53
Tran Hiep 2024 Melbourne 01:17:43
Kim Hyeon Chan 2024 Incheon 01:18:23
Valero De Blas Juan 2024 Madrid 01:18:01
Marr Nathan 2024 Birmingham 01:18:18
Sheldon Michael 2022 London 01:18:20
Bes Jérôme 2024 Bordeaux 01:18:39
Anthony Clay 2023 Houston 01:18:30
Stafford Tony 2024 Dallas 01:18:05
Cooke Christopher 2022 Dallas 01:18:30

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