Connor Gavin Hyrox Result

Dive into this athlete’s performance at 2024 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

IRL IRL Flag Men 45-49 #102037 01:42:57 150th in AG | Top 80.2% 1546th | Top 87.9%
-01:01
49:11
Run Total
-00:06
06:09
Avg. Lap
-00:11
05:02
Best Lap
+03:39
47:27
Workout Total
+00:27
05:55
Avg. Workout
-02:38
06:24
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 Connor Gavin'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 Connor Gavin'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 Connor Gavin'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 Connor Gavin'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 05:23. Check the detail of the improvement plan below.

02:36 Potential Improvement 48.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:36 10:41 to 08:05 48.3%
Burpees Broad Jump 00:50 07:32 to 06:42 15.5%
Farmers Carry 00:47 03:21 to 02:34 14.6%
Rowing 00:38 05:47 to 05:09 11.8%
Run Total 00:21 49:11 to 48:50 6.5%
Sled Push 00:11 03:40 to 03:29 3.4%
Ski Erg 00:00 04:37 to 04:37 0.0%
Sled Pull 00:00 05:46 to 05:46 0.0%
Sandbag Lunges 00:00 06:03 to 06:03 0.0%

Splits Time

Connor Gavin Perfect Race
Splits Total Average Total
Running 1 03:36 00:00 05:13 -01:37 00:00 +00:00
Ski Erg 04:37 03:36 04:42 -00:05 05:13 -01:37
Running 2 06:03 08:13 05:43 +00:20 09:55 -01:42
Sled Push 03:40 14:16 03:30 +00:10 15:38 -01:22
Running 3 06:49 17:56 06:16 +00:33 19:08 -01:12
Sled Pull 05:46 24:45 06:05 -00:19 25:24 -00:39
Running 4 06:39 30:31 06:16 +00:23 31:29 -00:58
Burpees Broad Jump 07:32 37:10 06:57 +00:35 37:45 -00:35
Running 5 07:19 44:42 06:32 +00:47 44:42 +00:00
Rowing 05:47 52:01 05:12 +00:35 51:14 +00:47
Running 6 06:42 57:48 06:21 +00:21 56:26 +01:22
Farmers Carry 03:21 01:04:30 02:36 +00:45 01:02:47 +01:43
Running 7 07:04 01:07:51 06:19 +00:45 01:05:23 +02:28
Sandbag Lunges 06:03 01:14:55 06:25 -00:22 01:11:42 +03:13
Running 8 05:02 01:20:58 07:27 -02:25 01:18:07 +02:51
Wall Balls 10:41 01:26:00 08:21 +02:20 01:25:34 +00:26
Roxzone 06:24 01:42:57 09:02 -02:38 01:42:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Gavin Connor, in the HYROX age group 45-49, showcased a robust performance in the 2024 Dublin event. He ranked in the top 57% overall and top 56% within his age group. His strength clearly lies in his running. Gavin's total running time of 49:11 was 1:09 faster than the average, with his best lap clocking in at an impressive 5:02. This indicates that Gavin has a runner's profile, excelling in the endurance aspect of the competition. His pacing, on the other hand, suggests he may have started the race too fast, as evidenced by his first running segment being 1:34 faster than the average. However, he was able to maintain a good pace throughout the race, with his roxzone time being faster than average, suggesting efficient transitions and good overall fitness.

Segments to Improve:

  • Wall Balls: This was Gavin's weakest segment, with a time 2:22 slower than the average. He should focus on improving his explosive strength and endurance. Incorporating high-intensity interval training (HIIT) workouts and exercises like squats, thrusters, and kettlebell swings can help. He should also practice wall balls regularly to improve form and efficiency.
  • Burpees Broad Jump: Gavin's performance was 38 seconds slower than the average. To improve, he should work on his plyometric strength and cardio. Exercises like box jumps, squat jumps, and regular burpee practice can help increase his explosiveness and endurance.
  • Farmers Carry: Gavin was slower by 45 seconds compared to the average in this segment. He should focus on grip strength and core stability. Exercises like deadlifts, farmer's walks, and grip strengtheners can help enhance his performance in this area.
  • Sled Push: Gavin was 8 seconds slower than the average. To improve his time, he should incorporate more strength and power training. Weighted sled pushes and lower body strength training exercises can be beneficial.

Race Strategies:

Moving forward, Gavin should consider pacing himself more efficiently in the initial stages of the race to conserve energy for the latter stages. This could involve starting at a slightly slower pace and gradually increasing his speed throughout the race. Additionally, he should continue to focus on transition times in the roxzone, as quick transitions can significantly impact overall race times. Lastly, incorporating more strength and power training into his routine could help improve his performance in the strength-based segments of the race. In terms of race day strategy, focusing on maintaining a steady pace, particularly during the running segments, can help ensure that he has enough energy for the more strength-oriented segments of the race.

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
Bell Carl 2023 London 01:43:20
Davidson David 2024 Manchester 01:42:32
Chan Phillip 2024 Hamburg 01:43:15
Vilches Chico José Luis 2024 Madrid 01:42:51
Standaert Theo 2024 Marseille 01:43:14
Latz Karsten 2023 Frankfurt 01:42:30
Doko Daniel 2018 Essen 01:42:54
Lagouireh Nayib 2024 Amsterdam 01:42:58
Mobly Taylor 2023 Houston 01:42:41
Juda Larry 2024 Singapore National Stadium 01:43:07

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Berlin 01:33:49
2024 Hamburg 01:42:15

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