Farrell Gary Hyrox Result

Dive into this athlete’s performance at 2024 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 1000 similar athletes.

Performance Highlights

IRL IRL Flag Men 16-24 #122015 01:23:45 29th in AG | Top 45.3% 395th | Top 32.1%
+02:40
44:31
Run Total
+00:21
05:34
Avg. Lap
-00:11
04:18
Best Lap
-02:22
32:57
Workout Total
-00:17
04:07
Avg. Workout
-00:15
06:21
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 Farrell 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 Farrell 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 Farrell 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 Farrell 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 04:50. Check the detail of the improvement plan below.

03:42 Potential Improvement 76.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:42 44:31 to 40:49 76.6%
Burpees Broad Jump 00:27 05:15 to 04:48 9.3%
Rowing 00:26 05:07 to 04:41 9.0%
Ski Erg 00:10 04:30 to 04:20 3.4%
Farmers Carry 00:05 02:04 to 01:59 1.7%
Sled Push 00:00 02:22 to 02:22 0.0%
Sled Pull 00:00 04:07 to 04:07 0.0%
Sandbag Lunges 00:00 04:39 to 04:39 0.0%
Wall Balls 00:00 04:53 to 04:53 0.0%

Splits Time

Farrell Gary Perfect Race
Splits Total Average Total
Running 1 06:39 00:00 04:33 +02:06 00:00 +00:00
Ski Erg 04:30 06:39 04:24 +00:06 04:33 +02:06
Running 2 07:31 11:09 04:52 +02:39 08:57 +02:12
Sled Push 02:22 18:40 02:52 -00:30 13:49 +04:51
Running 3 06:11 21:02 05:18 +00:53 16:41 +04:21
Sled Pull 04:07 27:13 04:49 -00:42 21:59 +05:14
Running 4 05:53 31:20 05:15 +00:38 26:48 +04:32
Burpees Broad Jump 05:15 37:13 05:07 +00:08 32:03 +05:10
Running 5 04:29 42:28 05:26 -00:57 37:10 +05:18
Rowing 05:07 46:57 04:46 +00:21 42:36 +04:21
Running 6 04:18 52:04 05:18 -01:00 47:22 +04:42
Farmers Carry 02:04 56:22 02:08 -00:04 52:40 +03:42
Running 7 04:25 58:26 05:17 -00:52 54:48 +03:38
Sandbag Lunges 04:39 01:02:51 04:57 -00:18 01:00:05 +02:46
Running 8 05:09 01:07:30 05:51 -00:42 01:05:02 +02:28
Wall Balls 04:53 01:12:39 06:16 -01:23 01:10:53 +01:46
Roxzone 06:21 01:23:45 06:36 -00:15 01:23:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Gary Farrell's performance in the 2024 Malaga HYROX race positions him as a dedicated and versatile athlete, finishing in the top 39% of all participants and placing 29th in his age group. His overall time of 01:23:45 is commendable, showcasing his capacity to compete at a high level. An analysis of his total running time, which is 02:21 slower than average, indicates a stronger inclination towards strength-based challenges rather than pure running endurance. This suggests that Gary has a hybrid profile but with a potential leaning towards strength rather than speed or endurance on the run segments. Notably, Gary started the race slower than average in the running segments but improved significantly towards the end, indicating potential pacing issues that could be optimized for a more balanced performance across the race.

Segments to Improve:

  • Running Segments: Gary's running times indicate a significant area for improvement, especially in the early segments of the race where his pacing was considerably slower than average. To enhance his running endurance and speed, incorporating interval training sessions into his routine can be beneficial. Intervals of 400m to 800m runs at a faster pace than his current average, followed by recovery periods, will help improve his VO2 max and running efficiency. Additionally, hill sprints and tempo runs should be included to build strength and endurance. Focusing on running form, including posture and foot strike, through drills such as high knees, butt kicks, and stride-outs, can also lead to performance gains.
  • Burpees Broad Jump: This segment was slower than average, indicating a need for improvement in explosive power and coordination. Plyometric exercises, such as squat jumps, box jumps, and lunge jumps, will enhance his explosive strength, crucial for a better Burpees Broad Jump performance. Incorporating strength training focusing on lower body and core, such as squats, deadlifts, and planks, will also support his ability to perform more efficiently in this segment.
  • Roxzone: Gary's transition times indicate room for improvement in overall fitness and efficiency between exercises. Practicing quick transitions between different types of workouts in training, focusing on reducing rest times, and simulating race day conditions can help decrease Roxzone times. Improving overall fitness through a combination of endurance, strength, and mobility workouts will also contribute to faster transitions.
  • Rowing: To improve rowing times, Gary should focus on rowing technique, ensuring efficient use of legs, core, and arms in a coordinated manner. Interval training on the rowing machine, including short sprints and longer endurance rows with focused attention on maintaining a consistent stroke rate, can improve both speed and stamina. Strength training targeting the back, shoulders, and legs will also support better rowing performance.

Race Strategies:

  • Optimize Pacing: Gary should focus on maintaining a more consistent pace throughout the race, especially in the running segments. By starting at a sustainable pace and gradually increasing intensity, he can avoid early fatigue and finish strong. Practicing pacing strategies in training runs, using a heart rate monitor or a running app to track and adjust his pace in real-time, can be beneficial.
  • Strength and Endurance Balance: Given his hybrid profile, Gary should balance his training between strength and endurance to improve both aspects without compromising one for the other. This includes combining running sessions with strength and conditioning workouts throughout the week, ensuring adequate recovery between sessions.
  • Transitions and Efficiency: Improving transition times by practicing efficient movement between exercises and minimizing rest periods can significantly impact overall performance. Setting up simulated transition zones in training to mimic race conditions can help Gary become more adept at quickly moving from one segment to the next.
  • Mental Preparation: Mental resilience and the ability to maintain focus and determination throughout the race are crucial. Visualization techniques, goal setting, and mental rehearsals of the race can prepare Gary to face the challenges of the race with confidence.

By addressing these areas of improvement and implementing the suggested strategies, Gary Farrell has the potential to significantly enhance his performance in future HYROX races, capitalizing on his strengths and turning identified weaknesses into new areas of strength.

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
Voegele Tim 2024 Vienna - European Championship 01:23:21
Crifo Alessandro 2024 Köln 01:23:34
Bermudez Mario 2024 Dallas 01:23:53
Richter Falko 2023 Karlsruhe 01:23:45
Jabbour Paul 2024 Sydney 01:24:14
Lynch Stephen 2024 Madrid 01:23:24
Held Andreas 2023 Hannover 01:23:56
Zipkowitz Matt 2024 Dallas 01:23:59
Parker Ross 2022 Manchester 01:23:24
Longton Mauricio 2024 Fort Lauderdale 01:24:08

Measure Your Performance Against Top Athletes

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