Nicola Gil Hyrox Result

Dive into this athlete’s performance at 2022 Maastricht 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 758 similar athletes.

Performance Highlights

LUX Flag Nicola Gil Man Men 30-34 #113503 01:05:48 4th in AG | Top 9.5% 12th | Top 4.9%
+01:47
35:20
Run Total
+00:14
04:25
Avg. Lap
-00:09
03:35
Best Lap
-00:40
27:04
Workout Total
-00:05
03:23
Avg. Workout
-01:04
03:28
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 26.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 215 to 288.
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Based on 758 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 101 to 272.
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Based on 758 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -64 to 90.
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Based on 758 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3851 to 4424.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
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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 his 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 04:03. Check the detail of the improvement plan below.

02:04 Potential Improvement 51.0% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1800 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 12 to 2744.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 02:04 (From 35:20 to 33:16) 51.0%
Sandbag Lunges 00:43 (From 04:08 to 03:25) 17.7%
Sled Push 00:35 (From 02:26 to 01:51) 14.4%
Farmers Carry 00:17 (From 01:47 to 01:30) 7.0%
Sled Pull 00:13 (From 03:29 to 03:16) 5.3%
Rowing 00:09 (From 04:25 to 04:16) 3.7%
Wall Balls 00:02 (From 04:13 to 04:11) 0.8%
Ski Erg 00:00 (From 03:51 to 03:51) 0.0%
BBJ 00:00 (From 02:45 to 02:45) 0.0%

Splits Time

Nicola Gil Perfect Race
Splits Total Average Total
Running 1 03:35 00:00 03:47 -00:12 00:00 +00:00
Ski Erg 03:51 03:35 04:06 -00:15 03:47 -00:12
Running 2 03:54 07:26 03:58 -00:04 07:53 -00:27
Sled Push 02:26 11:20 02:21 +00:05 11:51 -00:31
Running 3 04:46 13:46 04:13 +00:33 14:12 -00:26
Sled Pull 03:29 18:32 03:38 -00:09 18:25 +00:07
Running 4 04:34 22:01 04:13 +00:21 22:03 -00:02
Burpees Broad Jump 02:45 26:35 03:29 -00:44 26:16 +00:19
Running 5 04:36 29:20 04:19 +00:17 29:45 -00:25
Rowing 04:25 33:56 04:20 +00:05 34:04 -00:08
Running 6 04:37 38:21 04:15 +00:22 38:24 -00:03
Farmers Carry 01:47 42:58 01:41 +00:06 42:39 +00:19
Running 7 04:33 44:45 04:15 +00:18 44:20 +00:25
Sandbag Lunges 04:08 49:18 03:37 +00:31 48:35 +00:43
Running 8 04:48 53:26 04:32 +00:16 52:12 +01:14
Wall Balls 04:13 58:14 04:32 -00:19 56:44 +01:30
Roxzone 03:28 01:05:48 04:32 -01:04 01:05:48
Based on 758 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gil Nicola had a strong performance in the 2022 Maastricht Hyrox race, finishing 12th overall out of 337 athletes and 4th in his age group (30-34). This places him in the top 3% of all athletes and the top 6% of his age group. His overall time of 01:05:48 is commendable, showcasing his fitness and dedication to training.

In terms of his splits, Gil performed exceptionally well in the Ski Erg, Sled Push, Sled Pull, and Burpees Broad Jump segments, consistently outperforming the average times. These segments demonstrate his strength and power, as he was able to complete the required movements efficiently.

Segments to Improve


However, there are several segments where Gil lost valuable time and could benefit from improvement. The segments with the most time lost are the Run Total, Sandbag Lunges, Running 3, Running 6, Running 4, Running 5, and Running 7.

For the Run Total segment, Gil's running time of 00:35:20 was 02:32 slower than the average. This indicates a potential area for improvement in his overall fitness and running ability. To enhance his running performance, Gil should focus on specific training strategies and techniques.

Training Strategies for Running Improvement:
1. Interval Training:
Incorporate interval training sessions into Gil's routine to improve his speed and endurance. This can include alternating between high-intensity running and recovery periods.
2. Hill Training:
Incorporate hill sprints and hill repeats into Gil's training to build leg strength and improve running power.
3. Tempo Runs:
Include tempo runs in Gil's training plan to improve his sustained speed and race pace. These runs should be challenging but sustainable for longer distances.
4. Plyometric Exercises:
Incorporate plyometric exercises such as box jumps and bounding drills to improve Gil's explosive power and running efficiency.
5. Running Form:
Focus on improving Gil's running form through drills and technique work. This can include exercises that target posture, stride length, and arm swing.

In addition to the running segments, the Sandbag Lunges segment was another area where Gil lost significant time. His time of 00:04:08 was 00:33 slower than the average. To improve his performance in this segment, Gil should focus on specific exercises and form corrections.

Training Strategies for Sandbag Lunges Improvement:
1. Strengthening Exercises:
Incorporate exercises such as lunges, squats, and step-ups into Gil's training routine to build lower body strength and stability.
2. Sandbag Training:
Include specific sandbag lunges in Gil's training sessions to improve his familiarity and comfort with the movement. Gradually increase the weight of the sandbag to challenge his muscles.
3. Balance and Stability Work:
Incorporate balance exercises such as single-leg squats and stability ball training to improve Gil's stability during the lunges.
4. Focus on Form:
Emphasize proper form during the lunges, ensuring that Gil maintains an upright posture, keeps his knees in line with his toes, and engages his core throughout the movement.

Strategies


To improve overall performance during the race, Gil should consider implementing the following strategies:

1. Pacing:
Ensure that Gil maintains a consistent pace throughout the race. Avoid starting too fast and burning out later on. A well-paced effort will help him maintain energy and performance across all segments.
2. Transitions:
Work on improving transition times during the Roxzone. Minimize resting time and aim for smooth and efficient transitions between exercises.
3. Mental Focus:
Maintain mental focus and stay motivated throughout the race. Positive self-talk, visualization, and setting small goals can help Gil stay mentally engaged and push through challenging moments.
4. Hydration and Nutrition:
Develop a hydration and nutrition plan to sustain energy levels during the race. Proper fueling and hydration before, during, and after the race are essential for optimal performance.

By implementing these training strategies, focusing on improving specific segments, and implementing race strategies, Gil Nicola can further enhance his performance in future Hyrox races.

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.

Chart

Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 51.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Iskra Paweł 2024 Poznan 01:05:39
Jose Gonzalvo Albert 2024 Bilbao 01:05:35
Mehren Marcel 2024 Berlin 01:05:55
Ingham Mark 2023 London 01:05:42
Tekolf Timo 2023 Köln 01:06:11
Hopp Roman 2023 Maastricht European Championships 01:06:07
Plante Benjamin 2024 Washington - North American Championships 01:05:32
Anstey Joshua Isaac 2023 Melbourne 01:06:05
Lynam Andy 2024 Berlin 01:05:23
Von Steeg James 2024 Chicago Navy Pier 01:05:41

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Frankfurt Nicola Gil 01:07:43
2022 London Nicola Gil 01:13:37
2022 Las Vegas Nicola Gil 01:16:02
2022 Karlsruhe Nicola Gil 01:26:01
2021 Stuttgart Nicola Gil 01:42:41
2023 Rotterdam Nicola Gil 01:18:46
2023 Malaga Nicola Gil 01:09:18
2023 Frankfurt Nicola Gil 01:10:14
2024 Bilbao Nicola Gil 01:06:03
2024 Copenhagen Nicola Gil 01:02:48
2024 Malaga Nicola Gil 01:02:48
2024 Köln Nicola Gil 01:11:22
2024 Köln Nicola Gil 01:01:14
2024 Frankfurt Nicola Gil 01:02:58
2024 Frankfurt Nicola Gil, Feteler Max 59:54
2024 Karlsruhe Nicola Gil, Kaspar Tobias, Martens Patrick, Feteler Max 57:43
2024 Maastricht Nicola Gil, Heiderscheid Melissa 01:08:13

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