Season 23/24 2024 Washington - North American Championships (853) HYROX (767) Men (496) Gallegos Brian

Gallegos Brian Hyrox Result

Dive into this athlete’s performance at 2024 Washington - North American Championships 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

USA USA Flag Men 45-49 #122023 01:23:40 17th in AG | Top 35.4% 226th | Top 45.6%
+03:51
45:39
Run Total
+00:29
05:42
Avg. Lap
-00:57
03:31
Best Lap
-02:31
32:46
Workout Total
-00:19
04:05
Avg. Workout
-01:18
05:20
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 Gallegos Brian'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 Gallegos Brian'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 Gallegos Brian'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 Gallegos Brian'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 06:40. Check the detail of the improvement plan below.

04:50 Potential Improvement 72.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:50 45:39 to 40:49 72.5%
Sled Pull 00:52 05:21 to 04:29 13.0%
Sandbag Lunges 00:27 05:07 to 04:40 6.8%
Rowing 00:19 05:00 to 04:41 4.8%
Farmers Carry 00:12 02:11 to 01:59 3.0%
Ski Erg 00:00 04:15 to 04:15 0.0%
Sled Push 00:00 02:15 to 02:15 0.0%
Burpees Broad Jump 00:00 03:31 to 03:31 0.0%
Wall Balls 00:00 05:06 to 05:06 0.0%

Splits Time

Gallegos Brian Perfect Race
Splits Total Average Total
Running 1 03:31 00:00 04:32 -01:01 00:00 +00:00
Ski Erg 04:15 03:31 04:24 -00:09 04:32 -01:01
Running 2 04:42 07:46 04:52 -00:10 08:56 -01:10
Sled Push 02:15 12:28 02:52 -00:37 13:48 -01:20
Running 3 05:49 14:43 05:17 +00:32 16:40 -01:57
Sled Pull 05:21 20:32 04:48 +00:33 21:57 -01:25
Running 4 05:44 25:53 05:15 +00:29 26:45 -00:52
Burpees Broad Jump 03:31 31:37 05:06 -01:35 32:00 -00:23
Running 5 06:30 35:08 05:25 +01:05 37:06 -01:58
Rowing 05:00 41:38 04:46 +00:14 42:31 -00:53
Running 6 06:17 46:38 05:17 +01:00 47:17 -00:39
Farmers Carry 02:11 52:55 02:08 +00:03 52:34 +00:21
Running 7 06:29 55:06 05:16 +01:13 54:42 +00:24
Sandbag Lunges 05:07 01:01:35 04:56 +00:11 59:58 +01:37
Running 8 06:41 01:06:42 05:51 +00:50 01:04:54 +01:48
Wall Balls 05:06 01:13:23 06:17 -01:11 01:10:45 +02:38
Roxzone 05:20 01:23:40 06:38 -01:18 01:23:40
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Brian Gallegos showed a commendable performance in the 2024 Washington - North American Championships, ranking in the top 50% overall and top 40% in his age group. His overall time was 01:23:40, with a total running time of 00:45:43, which was 03:37 slower than the average, suggesting a stronger performance in strength exercises than in running. His pacing started off strong but dipped significantly in the latter running segments, indicating potential issues with endurance or pacing strategy. Brian appears to have a more strength-oriented profile, excelling in exercises like the Sled Push and Burpees Broad Jump but struggling with the total running time and endurance-based obstacles.

Segments to Improve:

  • Running (Total Time): To enhance running endurance, Brian should incorporate interval training twice a week, focusing on varying distances to improve both speed and stamina. Long, slow runs should be added to increase aerobic capacity. Specific drills like hill repeats and tempo runs will also help in building endurance and speed. Incorporating plyometric exercises such as jump squats and lunges will improve explosive power, beneficial for starting strong and maintaining pace.
  • Sled Pull: Improving technique and strength for the sled pull involves incorporating more posterior chain exercises into the routine, focusing on hamstrings, glutes, and lower back. Exercises like deadlifts, Romanian deadlifts, and kettlebell swings will build the necessary strength. Practicing the actual sled pull with varying weights and distances at least once a week will also help in improving technique and endurance for this specific segment.
  • Sandbag Lunges: To improve in this area, Brian should focus on strengthening his quadriceps, glutes, and core. Weighted lunges, step-ups, and squats should be a regular part of the training regimen. Additionally, incorporating sandbag workouts that mimic the race condition can help in improving performance. This includes practicing lunges with the sandbag and other functional movements like sandbag carries and squats.
  • Rowing: Enhancing rowing performance is about improving both technique and cardiovascular endurance. Technique drills focusing on proper form, timing, and power application can significantly improve efficiency. For cardiovascular improvements, incorporating rowing intervals and long-distance rowing into the training plan will help. Cross-training with cycling or swimming can also aid in building overall endurance.

Race Strategies:

  • Start Conservatively: Given the tendency to start strong and fade, Brian should focus on starting more conservatively in the running segments. This strategy will help conserve energy for maintaining a steadier pace throughout the race and tackling strength-based obstacles more effectively.
  • Transitional Efficiency: Improving transition times between exercises can shave precious seconds off the overall time. Practicing quick transitions in training, focusing on moving efficiently from one exercise to the next without unnecessary rest, will be crucial.
  • Mid-Race Checkpoints: Setting mid-race goals or checkpoints can help in maintaining focus and pacing. This can involve targeting specific times for each segment or focusing on technique and form during strength exercises to ensure efficiency and energy conservation.
  • Endurance Emphasis in Training: Given the identified need to improve on the running segments, prioritizing endurance training in the overall preparation will be key. This includes not only running but also endurance-focused strength training and cardiovascular cross-training.

Implementing these targeted training strategies and race tactics will significantly help Brian Gallegos in turning identified weaknesses into strengths, potentially improving both his overall and age group rankings in future 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
Brömme Benjamin 2022 Frankfurt 01:23:41
Barrs Christian 2023 Birmingham 01:24:06
Daelewyn Koen 2022 Maastricht 01:23:45
Helmle Stefan 2024 Stuttgart 01:24:09
Hage Steffen 2024 Hamburg 01:23:16
Ohear Conor 2024 Glasgow 01:23:20
Walz Christian 2019 Frankfurt 01:24:07
Visokoborskis Borris 2023 Dubai 01:23:47
Heins Matthew 2022 New York 01:23:53
Raschke Johannes 2024 Singapore 01:24:03

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 New York 01:28:03
2021 New York 01:44:18
2022 New York 01:32:39
2024 Chicago Navy Pier 01:23:56
2024 New York 01:25:35

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