Gilson Duane Hyrox Result

Dive into this athlete’s performance at 2023 Los Angeles 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 783 similar athletes.

Performance Highlights

USA USA Flag Men 60-64 #113025 01:49:41 9th in AG | Top 90.0% 341st | Top 84.6%
+06:59
01:00:09
Run Total
+00:53
07:31
Avg. Lap
+01:14
06:37
Best Lap
-05:24
41:20
Workout Total
-00:40
05:10
Avg. Workout
-01:33
08:17
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 783 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 783 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Gilson Duane'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 Gilson Duane'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 783 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 Gilson Duane'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 Gilson Duane'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 09:10. Check the detail of the improvement plan below.

08:58 Potential Improvement 97.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 08:58 01:00:09 to 51:11 97.8%
Rowing 00:12 05:29 to 05:17 2.2%
Ski Erg 00:00 04:44 to 04:44 0.0%
Sled Push 00:00 03:27 to 03:27 0.0%
Sled Pull 00:00 05:25 to 05:25 0.0%
Burpees Broad Jump 00:00 06:33 to 06:33 0.0%
Farmers Carry 00:00 01:51 to 01:51 0.0%
Sandbag Lunges 00:00 06:24 to 06:24 0.0%
Wall Balls 00:00 07:27 to 07:27 0.0%

Splits Time

Gilson Duane Perfect Race
Splits Total Average Total
Running 1 09:23 00:00 05:25 +03:58 00:00 +00:00
Ski Erg 04:44 09:23 04:47 -00:03 05:25 +03:58
Running 2 08:40 14:07 05:56 +02:44 10:12 +03:55
Sled Push 03:27 22:47 03:44 -00:17 16:08 +06:39
Running 3 06:55 26:14 06:37 +00:18 19:52 +06:22
Sled Pull 05:25 33:09 06:28 -01:03 26:29 +06:40
Running 4 06:37 38:34 06:36 +00:01 32:57 +05:37
Burpees Broad Jump 06:33 45:11 07:30 -00:57 39:33 +05:38
Running 5 07:13 51:44 06:57 +00:16 47:03 +04:41
Rowing 05:29 58:57 05:19 +00:10 54:00 +04:57
Running 6 06:47 01:04:26 06:42 +00:05 59:19 +05:07
Farmers Carry 01:51 01:11:13 02:46 -00:55 01:06:01 +05:12
Running 7 06:49 01:13:04 06:44 +00:05 01:08:47 +04:17
Sandbag Lunges 06:24 01:19:53 07:02 -00:38 01:15:31 +04:22
Running 8 07:50 01:26:17 08:10 -00:20 01:22:33 +03:44
Wall Balls 07:27 01:34:07 09:08 -01:41 01:30:43 +03:24
Roxzone 08:17 01:49:41 09:50 -01:33 01:49:41
Based on 783 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Duane Gilson performed well in the Hyrox race in the 2023 Los Angeles event. He achieved an overall rank of 341, placing him in the top 54% of 627 athletes. In his age group (60-64), he ranked 9th, placing him in the top 64% of 14 athletes. His total race time was 01:49:41, with a total running time of 01:00:09, which was 09:40 slower than the average.

Based on the splits analysis, Duane performed relatively well in some segments, such as the sled push, sled pull, burpees broad jump, farmers carry, sandbag lunges, and wall balls, where he either matched or surpassed the average times. However, there were areas where he struggled, particularly in running segments 1, 2, 3, 5, and best lap, as well as the rowing segment.

To improve his overall performance, Duane should focus on enhancing his overall fitness and decreasing his transition time in the roxzone. Additionally, based on his slower total running time compared to the average, he should prioritize training his running abilities.

Segments to Improve


1. Running 1:
Duane's time of 00:09:23 was 04:16 slower than the average. To improve this segment, he can incorporate interval training, such as high-intensity interval training (HIIT), into his training routine. This will help him increase his running speed and endurance. Additionally, practicing proper running form, including posture, arm swing, and foot strike, can also contribute to improved performance.

2. Running 2:
Duane's time of 00:08:40 was 02:47 slower than the average. To enhance his performance in this segment, he can work on building his aerobic capacity through long-distance running and tempo runs. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can help improve his running speed and efficiency.

3. Best Lap:
Duane's time of 00:06:37 was only 00:01 slower than the average. While he performed well in this segment, he can further improve by incorporating speed work into his training routine. Interval training, including sprint intervals and hill sprints, can help him increase his running speed and power.

4. Running 5:
Duane's time of 00:07:13 was 00:20 slower than the average. To improve this segment, he can focus on increasing his endurance through long-distance running and tempo runs. Including incline running or hill repeats in his training can also help build strength and speed in his running.

5. Rowing:
Duane's time of 00:05:29 was 00:12 slower than the average. To enhance his rowing performance, he can incorporate specific rowing workouts into his training routine. This can include intervals of high-intensity rowing, focusing on maintaining proper form and technique. Additionally, incorporating exercises that target the muscles used in rowing, such as rows and lat pulldowns, can help improve his rowing strength and power.

Strategies


During the race, Duane should focus on pacing himself appropriately to maintain a consistent speed throughout the different segments. It's important for him to find a balance between pushing his limits and conserving energy for the later stages of the race.

Additionally, he should pay attention to his transition times in the roxzone. By practicing efficient transitions during his training, he can minimize the time spent in the roxzone and maintain his overall momentum.

To further improve his performance, Duane can analyze the splits of the top performers in his age group and category. By studying their strategies, pacing, and techniques, he can gain valuable insights and incorporate them into his own race strategies.

Overall, by focusing on improving his running performance, particularly in the identified segments, and optimizing his transitions, Duane can enhance his overall 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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Collins Matthew 2023 London 01:49:34
Petersen Tim 2024 Brisbane 01:49:40
Florijn Andre 2023 Amsterdam 01:49:27
Ruiz Roano Luis Alberto 2024 Ciudad de Mexico 01:49:50
Izquierdo Siverio Adan 2023 Valencia 01:49:31
Howie Chris 2024 Birmingham 01:49:47
Kennedy Michael 2024 Melbourne 01:50:04
Jonkman Antony 2024 Maastricht 01:49:47
Biggen Sven 2024 Karlsruhe 01:49:20
Chiouar Karim 2024 Paris 01:49:17

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Anaheim 02:10:08
2024 Houston 01:57:29

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