Gilder Elliot Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 30-34 #133045 01:24:39 222nd in AG | Top 56.5% 847th | Top 45.9%
-02:22
39:57
Run Total
-00:18
04:59
Avg. Lap
-00:56
03:34
Best Lap
+02:13
37:56
Workout Total
+00:17
04:44
Avg. Workout
+00:11
06:51
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

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!

Based on 1000 athletes with similar finish time in Hyrox 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.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of Gilder Elliot's 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 Gilder Elliot hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox 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.

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 Gilder Elliot’s 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.

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 Gilder Elliot'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 04:09. Check the detail of the improvement plan below.

01:31 Potential Improvement 36.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:31 07:29 to 05:58 36.5%
Sled Pull 01:09 05:44 to 04:35 27.7%
Farmers Carry 00:48 02:49 to 02:01 19.3%
Sled Push 00:21 03:01 to 02:40 8.4%
Burpees Broad Jump 00:10 05:05 to 04:55 4.0%
Sandbag Lunges 00:10 04:56 to 04:46 4.0%
Ski Erg 00:00 04:13 to 04:13 0.0%
Rowing 00:00 04:39 to 04:39 0.0%
Run Total 00:00 39:57 to 39:57 0.0%

Splits Time

Gilder Elliot Perfect Race
Splits Total Average Total
Running 1 03:34 00:00 04:35 -01:01 00:00 +00:00
Ski Erg 04:13 03:34 04:25 -00:12 04:35 -01:01
Running 2 04:37 07:47 04:54 -00:17 09:00 -01:13
Sled Push 03:01 12:24 02:52 +00:09 13:54 -01:30
Running 3 05:07 15:25 05:21 -00:14 16:46 -01:21
Sled Pull 05:44 20:32 04:51 +00:53 22:07 -01:35
Running 4 05:13 26:16 05:20 -00:07 26:58 -00:42
Burpees Broad Jump 05:05 31:29 05:14 -00:09 32:18 -00:49
Running 5 05:13 36:34 05:30 -00:17 37:32 -00:58
Rowing 04:39 41:47 04:47 -00:08 43:02 -01:15
Running 6 05:13 46:26 05:21 -00:08 47:49 -01:23
Farmers Carry 02:49 51:39 02:09 +00:40 53:10 -01:31
Running 7 05:20 54:28 05:20 +00:00 55:19 -00:51
Sandbag Lunges 04:56 59:48 05:01 -00:05 01:00:39 -00:51
Running 8 05:42 01:04:44 05:55 -00:13 01:05:40 -00:56
Wall Balls 07:29 01:10:26 06:24 +01:05 01:11:35 -01:09
Roxzone 06:51 01:24:39 06:40 +00:11 01:24:39
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Elliot Gilder performed well in the Hyrox race, finishing in the top 30% of all athletes and in the top 38% of his age group. His overall time of 01:24:39 is commendable, and he showcased strength and speed in certain segments, particularly in the running sections. His total running time of 00:39:57 was 00:59 faster than the average, indicating that he has a strong running profile. However, there are areas where Elliot can improve to further enhance his performance.

Segments to Improve


1. Wall Balls:
Elliot's time of 00:07:29 was 01:04 slower than the average. To improve in this segment, he can focus on strengthening his core and lower body. Exercises such as squats, lunges, and wall sits can help increase his leg strength and endurance. Additionally, practicing wall ball shots with proper technique and form will improve efficiency and speed.

2. Farmers Carry:
Elliot's time of 00:02:49 was 00:37 slower than the average. To enhance his performance in this segment, he should work on improving his grip strength and overall upper body strength. Exercises like deadlifts, kettlebell swings, and farmer's walks can help strengthen the muscles used in the farmers carry. Additionally, practicing proper breathing techniques and maintaining a steady pace during the carry can help conserve energy.

3. Sled Pull:
Elliot's time of 00:05:44 was 00:34 slower than the average. To improve in this segment, he should focus on building lower body strength and explosiveness. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles used during the sled pull. Additionally, practicing proper pulling technique and maintaining a consistent rhythm can improve speed and efficiency.

4. Roxzone:
Elliot's time of 00:06:51 was 00:26 slower than the average. To improve in this segment, Elliot should prioritize improving his overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his workouts can help improve his cardiovascular endurance and muscular endurance. Additionally, practicing quick and efficient transitions between exercises during training sessions can help reduce time spent in the roxzone.

5. Burpees Broad Jump:
Elliot's time of 00:05:05 was 00:12 slower than the average. To improve in this segment, he should focus on increasing his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve his power output and speed. Additionally, practicing proper form and technique during the broad jump can help maximize distance and efficiency.

Strategies


- Pacing: Elliot should focus on maintaining a consistent pace throughout the race to avoid burning out too early or losing energy towards the end. By monitoring his heart rate and adjusting his effort level accordingly, he can ensure a balanced and sustainable pace.
- Hydration and Nutrition: Proper hydration and nutrition are crucial for optimal performance. Elliot should ensure he is adequately hydrated before, during, and after the race. Consuming a balanced meal or snack containing carbohydrates, protein, and fats before the race can provide sustained energy.
- Mental Focus: Maintaining mental focus and a positive mindset during the race is essential. Elliot should practice visualization techniques and positive self-talk to stay motivated and push through challenging segments.
- Transition Efficiency: Improving transition times can make a significant difference in overall race performance. Elliot should practice quick and smooth transitions between exercises during training sessions to minimize time spent in the roxzone.
- Specific Training: Based on Elliot's strengths and areas for improvement, he should tailor his training to focus on improving upper body strength, grip strength, explosive power, and overall fitness. Incorporating a combination of strength training, cardiovascular exercises, and plyometric workouts will help him develop the necessary skills and endurance for the race.

By implementing these strategies and focusing on specific areas of improvement, Elliot Gilder can further enhance his performance in future Hyrox races.

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
Fisher Ross 2023 London 01:24:34
Zandecki Artur 2023 Warschau 01:24:10
Finlayson Andrew 2024 Glasgow 01:24:44
Kreiling Seb 2024 Karlsruhe 01:24:27
Marchioro Daniele 2024 Milan 01:24:15
Mccallen Christopher 2023 Dublin 01:24:45
Lea Adam 2023 London 01:24:22
TannerDavies Daniel 2024 Manchester 01:24:49
Cannon Greg 2023 London 01:24:57
Hall Danny 2024 Melbourne 01:24:45

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 London 01:38:25

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