Connor Gavin Hyrox Result

Dive into this athlete’s performance at 2024 Hamburg 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

IRL IRL Flag Men 45-49 #120039 01:42:15 92nd in AG | Top 76.7% 1046th | Top 83.9%
-05:35
44:27
Run Total
-00:41
05:33
Avg. Lap
+00:08
05:16
Best Lap
+05:16
48:41
Workout Total
+00:40
06:05
Avg. Workout
+00:18
09:12
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 Connor Gavin'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 Connor Gavin'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 Connor Gavin'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 Connor Gavin'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 06:22. Check the detail of the improvement plan below.

03:35 Potential Improvement 56.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:35 11:40 to 08:05 56.3%
Burpees Broad Jump 01:18 08:00 to 06:42 20.4%
Sled Push 00:38 04:07 to 03:29 9.9%
Sandbag Lunges 00:22 06:35 to 06:13 5.8%
Rowing 00:18 05:27 to 05:09 4.7%
Farmers Carry 00:11 02:45 to 02:34 2.9%
Ski Erg 00:00 04:28 to 04:28 0.0%
Sled Pull 00:00 05:39 to 05:39 0.0%
Run Total 00:00 44:27 to 44:27 0.0%

Splits Time

Connor Gavin Perfect Race
Splits Total Average Total
Running 1 04:48 00:00 05:10 -00:22 00:00 +00:00
Ski Erg 04:28 04:48 04:41 -00:13 05:10 -00:22
Running 2 05:16 09:16 05:40 -00:24 09:51 -00:35
Sled Push 04:07 14:32 03:30 +00:37 15:31 -00:59
Running 3 05:22 18:39 06:16 -00:54 19:01 -00:22
Sled Pull 05:39 24:01 06:04 -00:25 25:17 -01:16
Running 4 05:37 29:40 06:14 -00:37 31:21 -01:41
Burpees Broad Jump 08:00 35:17 06:49 +01:11 37:35 -02:18
Running 5 05:42 43:17 06:31 -00:49 44:24 -01:07
Rowing 05:27 48:59 05:11 +00:16 50:55 -01:56
Running 6 05:45 54:26 06:20 -00:35 56:06 -01:40
Farmers Carry 02:45 01:00:11 02:36 +00:09 01:02:26 -02:15
Running 7 05:37 01:02:56 06:19 -00:42 01:05:02 -02:06
Sandbag Lunges 06:35 01:08:33 06:19 +00:16 01:11:21 -02:48
Running 8 06:23 01:15:08 07:26 -01:03 01:17:40 -02:32
Wall Balls 11:40 01:21:31 08:15 +03:25 01:25:06 -03:35
Roxzone 09:12 01:42:15 08:54 +00:18 01:42:15
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Gavin Connor's performance in the 2024 Hamburg HYROX race was commendable, with his overall rank being in the top 94% of 823 athletes and his rank in his age group (45-49) falling in the top 91% of 78 athletes. His overall time for the race was 01:42:15. A noteworthy aspect of his performance was his running. With a total running time of 00:44:27, he was 05:37 faster than average, showcasing his proficiency in this area. This suggests that Gavin has a more runner profile, demonstrating significant strength in endurance and speed.

Segments to Improve

  • Wall Balls: This segment took Gavin 03:25 longer than average, indicating room for improvement. To enhance his performance in Wall Balls, he could focus on exercises that strengthen the lower body and core, such as squats, lunges, and planks. Additionally, practicing the Wall Ball exercise with lighter weights initially can help in improving form and endurance.
  • Burpees Broad Jump: Gavin took 01:15 longer than average in this segment. To improve in this area, he should incorporate plyometric exercises into his training routine, such as box jumps and plyo push-ups, to increase power and speed. Practicing the Burpees Broad Jump movement with a focus on explosive power and maintaining a steady rhythm could also be beneficial.
  • Roxzone: Gavin was 00:18 slower than average in the Roxzone. This indicates that he may have rested more or took more time to transition. To enhance his performance in this area, he should practice transitioning between exercises to become more efficient. Additionally, incorporating high-intensity interval training (HIIT) into his routine could help improve his overall fitness and recovery rate.
  • Sled Push: This segment was a challenge for Gavin as he was 00:34 slower than average. To improve in this area, he should focus on strengthening his lower body and core. Exercises such as weighted squats, deadlifts and lunges could be beneficial. Practicing the sled push with varying weights could also enhance his performance in this area.

Race Strategies

To improve his overall performance, Gavin should consider implementing a few race strategies. Firstly, he should aim to maintain a steady pace throughout the race, to conserve energy for the more challenging segments. Secondly, practicing transitions between exercises could help reduce his Roxzone time. Lastly, focusing on his form during the strength exercises could help prevent fatigue and injury, allowing him to perform better in the subsequent segments of the race.

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
De La Viuda Manzanal Alfonso 2023 Madrid 01:42:33
Zewald Jeroen 2024 Amsterdam 01:41:58
Imhof Andreas 2020 Hannover 01:42:09
Fragione Francesco 2024 Marseille 01:42:43
Bethley Raymond 2024 London 01:41:50
Weel Ron 2024 Amsterdam 01:42:16
Junghanns Erik 2022 Leipzig 01:42:40
Sandhu Wayne 2023 Singapore 01:41:55
Schmelter Björn 2021 Berlin 01:41:58
Spicer Elliot 2022 Amsterdam 01:42:00

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Berlin 01:33:49
2024 Dublin 01:42:57

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