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 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.
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 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 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 04:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:41 (From 07:59 to 06:18) | 37.8% |
| Run Total | 01:24 (From 48:29 to 47:05) | 31.5% |
| Sandbag Lunges | 00:48 (From 05:43 to 04:55) | 18.0% |
| Sled Push | 00:20 (From 03:05 to 02:45) | 7.5% |
| Rowing | 00:09 (From 05:34 to 05:25) | 3.4% |
| Sled Pull | 00:05 (From 05:51 to 05:46) | 1.9% |
| Ski Erg | 00:00 (From 05:09 to 05:09) | 0.0% |
| Farmers Carry | 00:00 (From 02:11 to 02:11) | 0.0% |
| Wall Balls | 00:00 (From 04:33 to 04:33) | 0.0% |
| Gallagher Emma | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:00 | 00:00 | 05:19 -00:19 | 00:00 +00:00 |
| Ski Erg | 05:09 | 05:00 | 05:12 -00:03 | 05:19 -00:19 |
| Running 2 | 05:57 | 10:09 | 05:44 +00:13 | 10:31 -00:22 |
| Sled Push | 03:05 | 16:06 | 02:50 +00:15 | 16:15 -00:09 |
| Running 3 | 06:12 | 19:11 | 06:02 +00:10 | 19:05 +00:06 |
| Sled Pull | 05:51 | 25:23 | 06:03 -00:12 | 25:07 +00:16 |
| Running 4 | 06:11 | 31:14 | 06:03 +00:08 | 31:10 +00:04 |
| Burpees Broad Jump | 07:59 | 37:25 | 06:38 +01:21 | 37:13 +00:12 |
| Running 5 | 06:16 | 45:24 | 06:13 +00:03 | 43:51 +01:33 |
| Rowing | 05:34 | 51:40 | 05:28 +00:06 | 50:04 +01:36 |
| Running 6 | 06:04 | 57:14 | 06:05 -00:01 | 55:32 +01:42 |
| Farmers Carry | 02:11 | 01:03:18 | 02:22 -00:11 | 01:01:37 +01:41 |
| Running 7 | 06:11 | 01:05:29 | 06:05 +00:06 | 01:03:59 +01:30 |
| Sandbag Lunges | 05:43 | 01:11:40 | 05:06 +00:37 | 01:10:04 +01:36 |
| Running 8 | 06:42 | 01:17:23 | 06:35 +00:07 | 01:15:10 +02:13 |
| Wall Balls | 04:33 | 01:24:05 | 05:24 -00:51 | 01:21:45 +02:20 |
| Roxzone | 06:07 | 01:34:37 | 07:28 -01:21 | 01:34:37 |
Based on her splits analysis, Emma excelled in the Running 1 and Ski Erg segments, finishing faster than the average time. This indicates that she has good running and cardiovascular endurance capabilities. However, she struggled in the Running 2, Running 3, Burpees Broad Jump, and Sandbag Lunges segments, where she was slower than the average time. These segments are where she lost the most time during the race.
To improve her overall race performance, Emma can implement the following strategies:
1. Pacing: Emma should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow can result in a slower overall time. By finding her optimal race pace and monitoring her effort throughout the race, she can ensure a more efficient and effective performance.
2. Transitions: Emma should work on improving her transition time between segments. This can be achieved by practicing smooth and quick transitions during training sessions. By minimizing the time spent in the "roxzone" (transition zone), she can save valuable seconds and improve her overall race time.
3. Mental Preparation: Emma should focus on mental preparation and visualization techniques to improve her race performance. Visualizing herself performing well in each segment and overcoming challenges will help build confidence and mental resilience during the race.
By implementing these strategies and focusing on the identified areas for improvement, Emma Gallagher can enhance her performance in future HYROX races and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Conradt Carolin | 2019 Hannover | 01:35:00 | |
| Mohr Yasmin | 2022 Frankfurt | 01:34:55 | |
| Farnworth Amy | 2024 Manchester | 01:34:55 | |
| Styles Natalie | 2022 Manchester | 01:34:36 | |
| Isaac Liana | 2024 Brisbane | 01:34:20 | |
| Scott Helen | 2024 Glasgow | 01:34:45 | |
| Policarpo Isabelle | 2024 Turin | 01:34:16 | |
| Mcmahon Sinéad | 2024 Dublin | 01:34:23 | |
| Pring Carli | 2022 Manchester | 01:34:42 | |
| Dwyer Gabrielle | 2024 Dallas | 01:34:07 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Birmingham Gallagher Emma | 01:38:15 | |
| 2023 Birmingham Gallagher Emma | 01:42:44 | |
| 2024 Sports Direct HYROX London Gallagher Emma | 01:33:34 | |
| 2024 Manchester Middleditch Kath, Gallagher Emma | 01:32:06 | |
| 2024 Birmingham Gallagher Emma, Gallagher Chris | 01:21:27 | |
| 2024 London Gallagher Emma, Rayworth Emma | 01:27:55 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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Gallagher Emma
