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 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!
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.
Here’s the full breakdown of Gilroy Craig's 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 Gilroy Craig hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Gilroy Craig’s 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.
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 | |||
|---|---|---|---|
| Weber Tobias | 2023 Stuttgart | 01:30:10 | |
| Lokenvitz Tom | 2024 Singapore | 01:29:40 | |
| Vigotti Giacomo | 2024 Rimini | 01:29:44 | |
| Green Ted | 2024 Sports Direct HYROX London | 01:30:15 | |
| Mcdonald Stephen | 2023 Glasgow | 01:29:50 | |
| Dijkstra Reint | 2024 Rotterdam | 01:29:51 | |
| De Schryver Johan | 2024 Marseille | 01:30:03 | |
| Odonnell Daniel | 2022 Manchester | 01:29:40 | |
| Morris Darren | 2024 Birmingham | 01:30:18 | |
| Bango Renato | 2023 Hannover | 01:29:40 | |
| 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.
Pace Calculator
