Gaffney Luke Hyrox Result

Dive into this athlete’s performance at 2023 Dubai 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 35-39 #125030 01:35:21 50th in AG | Top 62.5% 174th | Top 64.4%
+02:17
49:06
Run Total
+00:18
06:08
Avg. Lap
-00:56
04:02
Best Lap
+01:44
42:11
Workout Total
+00:13
05:16
Avg. Workout
-03:57
04:10
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 Gaffney Luke'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 Gaffney Luke'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 Gaffney Luke'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 Gaffney Luke'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 09:49. Check the detail of the improvement plan below.

03:14 Potential Improvement 32.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:14 10:26 to 07:12 32.9%
Run Total 03:14 49:06 to 45:52 32.9%
Farmers Carry 02:41 05:01 to 02:20 27.3%
Sandbag Lunges 00:40 06:18 to 05:38 6.8%
Ski Erg 00:00 04:00 to 04:00 0.0%
Sled Push 00:00 02:18 to 02:18 0.0%
Sled Pull 00:00 03:40 to 03:40 0.0%
Burpees Broad Jump 00:00 05:45 to 05:45 0.0%
Rowing 00:00 04:43 to 04:43 0.0%

Splits Time

Gaffney Luke Perfect Race
Splits Total Average Total
Running 1 04:02 00:00 04:57 -00:55 00:00 +00:00
Ski Erg 04:00 04:02 04:36 -00:36 04:57 -00:55
Running 2 05:16 08:02 05:24 -00:08 09:33 -01:31
Sled Push 02:18 13:18 03:12 -00:54 14:57 -01:39
Running 3 05:51 15:36 05:51 +00:00 18:09 -02:33
Sled Pull 03:40 21:27 05:32 -01:52 24:00 -02:33
Running 4 05:58 25:07 05:52 +00:06 29:32 -04:25
Burpees Broad Jump 05:45 31:05 06:15 -00:30 35:24 -04:19
Running 5 06:14 36:50 06:06 +00:08 41:39 -04:49
Rowing 04:43 43:04 05:03 -00:20 47:45 -04:41
Running 6 09:04 47:47 05:54 +03:10 52:48 -05:01
Farmers Carry 05:01 56:51 02:25 +02:36 58:42 -01:51
Running 7 06:00 01:01:52 05:53 +00:07 01:01:07 +00:45
Sandbag Lunges 06:18 01:07:52 05:51 +00:27 01:07:00 +00:52
Running 8 06:44 01:14:10 06:50 -00:06 01:12:51 +01:19
Wall Balls 10:26 01:20:54 07:33 +02:53 01:19:41 +01:13
Roxzone 04:10 01:35:21 08:07 -03:57 01:35:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Luke Gaffney performed well in the HYROX race in Dubai, finishing with an overall rank of 174 out of 359 athletes, placing him in the top 48% of participants. In his age group (35-39), he ranked 50th out of 105 athletes, placing him in the top 47%. His overall time was 01:35:21, with a total running time of 00:49:06, which was 03:51 slower than the average.

Gaffney's best running lap was 00:04:02, which was 00:43 faster than the average. His splits analysis shows that he performed particularly well in the Ski Erg (00:04:00, 00:32 faster than average), Sled Push (00:02:18, 01:15 faster than average), Sled Pull (00:03:40, 02:14 faster than average), and Burpees Broad Jump (00:05:45, 00:07 faster than average) segments.

Segments to Improve


Based on the analysis, the following segments had the most time lost for Gaffney: Run Total, Running 6, Wall Balls, Farmers Carry, Sandbag Lunges, and Running 5. These segments should be the focus of improvement for Gaffney.

To improve the Run Total segment, Gaffney should focus on improving his overall fitness and reducing his transition time. This can be achieved through interval training, including both high-intensity running intervals and strength exercises to improve his overall fitness level. Incorporating exercises such as shuttle runs, hill sprints, and plyometric exercises can enhance his running performance.

In the Running 6 segment, Gaffney lost significant time compared to the average. To improve this segment, he should focus on increasing his running endurance. Incorporating long-distance runs into his training routine and gradually increasing the distance will help improve his endurance. Additionally, including strength exercises such as squats, lunges, and step-ups can enhance his leg muscles' endurance, which is crucial for this segment.

The Wall Balls segment also showed a significant time loss for Gaffney. To improve performance in this segment, he should focus on increasing his upper body strength and endurance. Incorporating exercises such as medicine ball throws, push-ups, and shoulder presses can help strengthen the muscles used in wall balls. Additionally, practicing proper form and technique, including a smooth and efficient transition between catching and throwing the ball, can improve performance.

The Farmers Carry and Sandbag Lunges segments both showed time loss compared to the average. To improve performance in these segments, Gaffney should focus on increasing his grip strength and overall lower body strength. Exercises such as deadlifts, kettlebell swings, and farmer's walks can help improve grip strength. Additionally, incorporating lunges, squats, and step-ups into his training routine can enhance lower body strength and stability, which is important for these segments.

In the Running 5 segment, Gaffney lost some time compared to the average. To improve performance in this segment, he should focus on improving his running endurance and speed. Incorporating interval training, such as sprint intervals and tempo runs, can help improve his overall running performance. Additionally, incorporating exercises such as jump squats, box jumps, and agility drills can enhance his explosive power and speed.

Strategies


During the race, Gaffney should focus on maintaining a steady pace and avoiding starting too fast, which can lead to fatigue later on. He should also pay attention to proper form and technique in each segment, as efficient movement can save valuable time. Gaffney should develop a race strategy that includes pacing himself appropriately and efficiently transitioning between segments.

Incorporating specific drills and training techniques into his training routine will help Gaffney improve his performance in the identified areas. Consistency, proper nutrition, and adequate rest and recovery are also essential factors to consider for optimal performance.

Similar Athletes
Othman Rami 2023 München 01:35:08
Bradley Chris 2023 Dublin 01:35:15
De Koning Pieter 2022 Maastricht 01:35:07
Strawson James 2024 Anaheim 01:35:01
Price Rob 2023 London 01:34:52
Willsmer Mark 2022 London 01:35:18
Edwards Mathew 2023 Birmingham 01:35:43
Bunce Scott 2023 London 01:35:05
Strei Paul 2022 Chicago 01:35:10
Teiken Heiko 2023 Hannover 01:35:38

Measure Your Performance Against Top Athletes

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