Hamilton Gary Hyrox Result

Dive into this athlete’s performance at 2023 Dublin 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

GBR GBR Flag Men 50-54 #121016 01:40:27 20th in AG | Top 47.6% 532nd | Top 68.7%
+04:11
53:13
Run Total
+00:32
06:39
Avg. Lap
-01:24
03:45
Best Lap
-03:43
39:05
Workout Total
-00:28
04:53
Avg. Workout
-00:28
08:13
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 Hamilton Gary'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 Hamilton Gary'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 Hamilton Gary'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 Hamilton Gary'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 05:32. Check the detail of the improvement plan below.

05:14 Potential Improvement 94.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:14 53:13 to 47:59 94.6%
Burpees Broad Jump 00:12 06:43 to 06:31 3.6%
Rowing 00:06 05:12 to 05:06 1.8%
Ski Erg 00:00 04:31 to 04:31 0.0%
Sled Push 00:00 03:04 to 03:04 0.0%
Sled Pull 00:00 05:07 to 05:07 0.0%
Farmers Carry 00:00 01:53 to 01:53 0.0%
Sandbag Lunges 00:00 05:45 to 05:45 0.0%
Wall Balls 00:00 06:50 to 06:50 0.0%

Splits Time

Hamilton Gary Perfect Race
Splits Total Average Total
Running 1 03:45 00:00 05:09 -01:24 00:00 +00:00
Ski Erg 04:31 03:45 04:40 -00:09 05:09 -01:24
Running 2 06:29 08:16 05:36 +00:53 09:49 -01:33
Sled Push 03:04 14:45 03:24 -00:20 15:25 -00:40
Running 3 06:55 17:49 06:08 +00:47 18:49 -01:00
Sled Pull 05:07 24:44 05:53 -00:46 24:57 -00:13
Running 4 07:02 29:51 06:06 +00:56 30:50 -00:59
Burpees Broad Jump 06:43 36:53 06:38 +00:05 36:56 -00:03
Running 5 07:19 43:36 06:23 +00:56 43:34 +00:02
Rowing 05:12 50:55 05:08 +00:04 49:57 +00:58
Running 6 07:02 56:07 06:14 +00:48 55:05 +01:02
Farmers Carry 01:53 01:03:09 02:33 -00:40 01:01:19 +01:50
Running 7 07:15 01:05:02 06:11 +01:04 01:03:52 +01:10
Sandbag Lunges 05:45 01:12:17 06:17 -00:32 01:10:03 +02:14
Running 8 07:31 01:18:02 07:11 +00:20 01:16:20 +01:42
Wall Balls 06:50 01:25:33 08:15 -01:25 01:23:31 +02:02
Roxzone 08:13 01:40:27 08:41 -00:28 01:40:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gary Hamilton performed well in the 2023 Dublin HYROX race, finishing in the top 46% of all athletes and top 37% in his age group. His overall time of 01:40:27 was respectable, but there are areas where he can improve to enhance his performance in future races.

Based on the splits analysis, it is evident that Gary's strength lies in the Ski Erg, Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls segments, as he performed better than the average time in these exercises. However, his running segments, particularly Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8, showed room for improvement.

Segments to Improve


1. Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8:
These running segments were slower than the average time, indicating that Gary should focus on improving his running endurance and speed. To enhance his running performance, he can incorporate the following training strategies:
- Interval Training: Include high-intensity intervals, such as sprints or hill repeats, to improve speed and endurance.
- Long Distance Runs: Incorporate longer runs to build endurance and improve overall cardiovascular fitness.
- Tempo Runs: Add tempo runs at a comfortably hard pace to improve speed and pacing.
- Strength Training: Include exercises that target the lower body, such as squats, lunges, and calf raises, to build leg strength and improve running efficiency.
- Plyometric Exercises: Integrate plyometric exercises like box jumps and bounding to improve power and explosiveness in running.

2. Burpees Broad Jump:
Gary's time in this segment was slower than average, indicating a need for improvement in both burpee technique and explosiveness. To enhance performance in this exercise, he can focus on the following training strategies:
- Burpee Variations: Practice different variations of burpees, such as burpee box jumps or burpee pull-ups, to improve overall strength and explosiveness.
- Plyometric Training: Incorporate exercises like squat jumps, tuck jumps, and broad jumps to improve leg power and explosiveness.
- Core Strength: Strengthen the core muscles through exercises like planks, Russian twists, and mountain climbers to improve stability and efficiency during burpees.

3. Roxzone:
Although Gary's time in the Roxzone was faster than average, it is an area that can still be improved. To enhance overall fitness and transition speed, he can focus on the following training strategies:
- Circuit Training: Incorporate circuit training workouts that combine strength and aerobic exercises to improve overall fitness and transition speed.
- Transition Drills: Practice transitioning quickly between different exercise stations to improve efficiency and reduce time spent in the Roxzone.
- Interval Training: Integrate high-intensity interval training sessions that mimic the transitions between exercises to improve speed and adaptability.

Strategies


During the race, Gary can implement the following strategies to improve his performance:
- Pacing: Pay attention to pacing during the running segments to ensure a consistent and sustainable speed throughout the race. Avoid starting too fast and burning out early.
- Efficient Transitions: Practice quick and smooth transitions between exercise stations to minimize time spent in the Roxzone.
- Mental Preparation: Develop mental strategies, such as positive self-talk and visualization, to stay focused and motivated throughout the race.
- Hydration and Nutrition: Ensure proper hydration and nutrition before, during, and after the race to maintain energy levels and optimize performance.

By implementing these training strategies and race strategies, Gary Hamilton can improve his overall performance in future HYROX races, particularly in the running segments, and achieve even better results.

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
Sasnauskas Rokas 2024 Gdansk 01:40:17
Rolle Darin 2022 Chicago 01:40:42
Gonzalez Damien 2024 Paris 01:40:10
Ambrahsat Dennis 2019 Hamburg 01:40:44
Jenkins Dylan 2023 Dubai 01:40:32
Glaçon Pierre 2023 Paris 01:40:07
Randall David 2024 Melbourne 01:40:11
Hoch Peter 2023 München 01:40:20
Oomen Ivar 2023 Frankfurt 01:40:21
Hensley Christopher 2021 Austin 01:40:08

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Madrid 01:21:08
2022 Manchester 01:38:57

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