Nicola Gil Hyrox Result

Dive into this athlete’s performance at 2023 Malaga 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 485 similar athletes.

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Performance Highlights

LUX Flag Nicola Gil Man Men 30-34 #182019 01:09:18 4th in AG | Top 14.8% 19th | Top 20.0%
-00:40
33:11
Run Total
-00:04
04:09
Avg. Lap
-00:18
03:21
Best Lap
+01:15
32:08
Workout Total
+00:10
04:01
Avg. Workout
-00:31
04:03
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 5 to 62.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 8 to 62.
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Percentile based on all the athletes who competed in Hyrox Pro 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 201 to 318.
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Based on 485 athletes with similar finish time in Hyrox Pro 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 109 to 362.
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Based on 485 athletes with similar finish time in Hyrox Pro 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 -124 to 76.
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Based on 485 athletes with similar finish time in Hyrox Pro 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 3926 to 4387.
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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 82 to 845.
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Percentile based on all the athletes who competed in Hyrox Pro 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 04:54. Check the detail of the improvement plan below.

01:38 Potential Improvement 33.3% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 1132.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Sandbag Lunges 01:38 (From 05:20 to 03:42) 33.3%
Wall Balls 01:14 (From 06:02 to 04:48) 25.2%
Run Total 00:43 (From 33:11 to 32:28) 14.6%
Sled Push 00:34 (From 03:09 to 02:35) 11.6%
Sled Pull 00:16 (From 04:34 to 04:18) 5.4%
Rowing 00:13 (From 04:23 to 04:10) 4.4%
Farmers Carry 00:13 (From 01:51 to 01:38) 4.4%
Ski Erg 00:03 (From 03:56 to 03:53) 1.0%
BBJ 00:00 (From 02:53 to 02:53) 0.0%

Splits Time

Nicola Gil Perfect Race
Splits Total Average Total
Running 1 03:21 00:00 03:40 -00:19 00:00 +00:00
Ski Erg 03:56 03:21 04:00 -00:04 03:40 -00:19
Running 2 03:35 07:17 03:57 -00:22 07:40 -00:23
Sled Push 03:09 10:52 03:05 +00:04 11:37 -00:45
Running 3 03:56 14:01 04:17 -00:21 14:42 -00:41
Sled Pull 04:34 17:57 04:51 -00:17 18:59 -01:02
Running 4 04:22 22:31 04:17 +00:05 23:50 -01:19
Burpees Broad Jump 02:53 26:53 03:24 -00:31 28:07 -01:14
Running 5 04:07 29:46 04:22 -00:15 31:31 -01:45
Rowing 04:23 33:53 04:17 +00:06 35:53 -02:00
Running 6 04:09 38:16 04:19 -00:10 40:10 -01:54
Farmers Carry 01:51 42:25 01:49 +00:02 44:29 -02:04
Running 7 04:26 44:16 04:21 +00:05 46:18 -02:02
Sandbag Lunges 05:20 48:42 04:04 +01:16 50:39 -01:57
Running 8 05:18 54:02 04:38 +00:40 54:43 -00:41
Wall Balls 06:02 59:20 05:23 +00:39 59:21 -00:01
Roxzone 04:03 01:09:18 04:34 -00:31 01:09:18
Based on 485 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gil Nicola performed well in the Hyrox race in Malaga, ranking 19th overall out of 121 athletes, which places him in the top 15% of participants. In his age group (30-34), he ranked 4th out of 33 athletes, placing him in the top 12%. His overall time was 01:09:18, and his total running time was 00:33:11, which is 01:06 faster than the average. It is worth noting that his best running lap was 00:03:21.

Gil Nicola's performance highlights his strength in running, as indicated by his faster-than-average total running time. However, there is room for improvement in certain segments, such as the Sandbag Lunges, Wall Balls, Running 8, Sled Pull, and Sled Push. Additionally, his pacing throughout the race should be analyzed to ensure optimal performance.

Segments to Improve


1. Sandbag Lunges:
Gil Nicola took 00:05:20 to complete this segment, which is 01:25 slower than the average time. To improve this segment, he should focus on building strength in the muscles used during lunges, such as the quadriceps, glutes, and hamstrings. Exercises such as weighted lunges, Bulgarian split squats, and step-ups can help improve his lunging ability. He should also work on maintaining proper form and technique during lunges to minimize time wasted.

2. Wall Balls:
Gil Nicola completed the Wall Balls segment in 00:06:02, which is 01:02 slower than the average time. To improve this segment, he should focus on building upper body strength, specifically targeting the shoulders, arms, and core muscles. Exercises such as shoulder presses, push-ups, and planks can help improve his strength and endurance in performing wall balls. Additionally, he should work on his accuracy and efficiency in throwing the ball to minimize time spent retrieving and repositioning it.

3. Running 8:
Gil Nicola took 00:05:18 to complete this running segment, which is 00:27 slower than the average time. To improve his running performance, he should focus on building endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running speed and efficiency. Additionally, he should work on maintaining proper running form and technique to maximize his energy output.

4. Sled Pull:
Gil Nicola completed the Sled Pull segment in 00:04:34, which is 00:25 slower than the average time. To improve this segment, he should focus on building strength in the muscles used during sled pulls, such as the quadriceps, hamstrings, and glutes. Exercises such as deadlifts, squats, and sled pulls with added resistance can help improve his pulling strength. He should also work on maintaining a consistent and efficient pulling technique to minimize time wasted.

5. Sled Push:
Gil Nicola took 00:03:09 to complete the Sled Push segment, which is 00:24 slower than the average time. To improve this segment, he should focus on building explosive strength and power in his lower body. Exercises such as sled pushes, box jumps, and explosive squats can help improve his pushing ability. He should also work on maintaining a low and stable position while pushing the sled to maximize his power output.

Strategies


To improve his overall race performance, Gil Nicola should consider the following strategies:

1. Pacing:
It is important for Gil Nicola to analyze his pacing throughout the race. If he started too fast and fatigued towards the end, he should focus on starting at a more sustainable pace to maintain consistent performance throughout. On the other hand, if he started too slow and had energy left towards the end, he should aim to push himself harder from the beginning to optimize his overall time.

2. Transitions:
Gil Nicola should work on improving his transition time in the Roxzone. By improving his overall fitness and practicing quick and efficient transitions, he can minimize time spent resting or transitioning between exercises.

3. Hybrid Training:
As Gil Nicola excels in running but has room for improvement in certain strength-based segments, he should incorporate hybrid training into his routine. This involves combining running with strength training exercises to improve overall performance in both areas. For example, he can incorporate circuit training or interval training that includes running and strength exercises to simulate the demands of the Hyrox race.

4. Specific Training:
To address the areas of improvement highlighted in the segments analysis, Gil Nicola should incorporate specific exercises, drills, and training routines into his training regimen. He should focus on building strength and endurance in the muscles used during Sandbag Lunges, Wall Balls, Running 8, Sled Pull, and Sled Push. Additionally, he should pay attention to form and technique in each exercise to optimize performance and minimize time wasted.

By implementing these strategies and incorporating targeted training techniques, Gil Nicola can continue to improve his performance in Hyrox races and further enhance his overall fitness and competitiveness.

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.

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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 62.
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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 62.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Kirstges Christian 2019 Karlsruhe 01:09:35
Lloyd Adam 2024 Birmingham 01:09:43
Nolde Christian 2021 Berlin 01:09:05
Highlands Scott 2024 Amsterdam 01:09:28
Quadarella Matteo 2024 Milan 01:09:48
Bousquieres Vincent 2024 Cape Town 01:09:09
Wilson James 2024 New York 01:09:25
Pearson Brendan 2024 Glasgow 01:08:51
SNEE TIM 2023 Chicago 01:09:23
Hoffman Ryan 2024 Perth 01:09:38
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
2022 Maastricht Nicola Gil 01:05:48
2021 Stuttgart Nicola Gil 01:42:41
2023 Rotterdam Nicola Gil 01:18:46
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
2023 Amsterdam Nicola Gil, Martens Patrick 01:05:13
2024 World Championships Nice Wills Beau, Nicola Gil 58:08
2024 Karlsruhe Wills Beau, Nicola Gil 53:42
2023 Stockholm Nicola Gil, Heiderscheid Melissa 01:06:58
2023 World Championships Manchester Nicola Gil, Heiderscheid Melissa 01:12:39
2023 Maastricht European Championships Frison Markus, Nicola Gil 58:35
2022 Amsterdam Nicola Gil, Frison Markus 53:40

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