Garrard Ben 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 Flag Garrard Ben Man Men 45-49 #120009 01:23:55 39th in AG | Top 32.8% 528th | Top 41.3%
-00:48
41:07
Run Total
-00:06
05:08
Avg. Lap
+00:06
04:35
Best Lap
+02:09
37:32
Workout Total
+00:16
04:41
Avg. Workout
-01:19
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.

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Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 21 to 79.
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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!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 269 to 380.
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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.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 128 to 504.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

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

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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -93 to 128.
End of interactive chart.
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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4755 to 5068.
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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 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.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
End of interactive chart.
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 his 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 04:39. Check the detail of the improvement plan below.

02:31 Potential Improvement 54.1% Focus During Training

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Bar chart with 55 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 600.
The chart has 1 Y axis displaying values. Data ranges from 2 to 3583.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 02:31 (From 08:24 to 05:53) 54.1%
BBJ 01:14 (From 06:05 to 04:51) 26.5%
Farmers Carry 00:21 (From 02:21 to 02:00) 7.5%
Sled Push 00:20 (From 02:58 to 02:38) 7.2%
Run Total 00:09 (From 41:07 to 40:58) 3.2%
Rowing 00:04 (From 04:46 to 04:42) 1.4%
Ski Erg 00:00 (From 04:13 to 04:13) 0.0%
Sled Pull 00:00 (From 04:12 to 04:12) 0.0%
Sandbag Lunges 00:00 (From 04:33 to 04:33) 0.0%

Splits Time

Garrard Ben Perfect Race
Splits Total Average Total
Running 1 04:35 00:00 04:34 +00:01 00:00 +00:00
Ski Erg 04:13 04:35 04:25 -00:12 04:34 +00:01
Running 2 04:42 08:48 04:53 -00:11 08:59 -00:11
Sled Push 02:58 13:30 02:52 +00:06 13:52 -00:22
Running 3 04:58 16:28 05:18 -00:20 16:44 -00:16
Sled Pull 04:12 21:26 04:50 -00:38 22:02 -00:36
Running 4 04:57 25:38 05:16 -00:19 26:52 -01:14
Burpees Broad Jump 06:05 30:35 05:08 +00:57 32:08 -01:33
Running 5 05:17 36:40 05:26 -00:09 37:16 -00:36
Rowing 04:46 41:57 04:46 +00:00 42:42 -00:45
Running 6 05:05 46:43 05:18 -00:13 47:28 -00:45
Farmers Carry 02:21 51:48 02:08 +00:13 52:46 -00:58
Running 7 05:16 54:09 05:17 -00:01 54:54 -00:45
Sandbag Lunges 04:33 59:25 04:58 -00:25 01:00:11 -00:46
Running 8 06:20 01:03:58 05:51 +00:29 01:05:09 -01:11
Wall Balls 08:24 01:10:18 06:16 +02:08 01:11:00 -00:42
Roxzone 05:20 01:23:55 06:39 -01:19 01:23:55
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Ben Garrard had a commendable performance in the 2023 London Hyrox race, finishing in the top 27% of all athletes and in the top 22% of his age group.
- His overall time of 01:23:55 reflects a solid effort, with room for improvement in certain areas.
- The total running time of 00:41:07 indicates that he took 23 seconds longer than the average athlete in completing the running segments. This suggests that Ben could benefit from improving his overall fitness and transition time.
- His best running lap of 00:04:35 demonstrates his ability to maintain a strong pace during a single lap.

Segments to Improve


1. Wall Balls:
Ben took 02:03 longer than the average athlete to complete this segment. To improve performance in this area, he should focus on building upper body strength and endurance. Specific exercises to consider are wall ball shots, thrusters, and shoulder presses. Additionally, practicing proper form and technique, such as maintaining a stable core and using the legs to generate power, can help optimize his performance in wall balls.

2. Burpees Broad Jump:
Ben completed this segment 01:17 slower than the average athlete. To improve his performance in burpees broad jump, he should focus on enhancing his explosive power and cardiovascular endurance. Exercises such as plyometric burpees, box jumps, and broad jumps can help develop the necessary explosiveness. Incorporating high-intensity interval training (HIIT) and sprints into his training routine can also improve his cardiovascular endurance.

3. Running 8:
Ben took 00:21 longer than the average athlete to complete this running segment. To enhance his running performance, Ben should prioritize training his cardiovascular endurance and leg strength. Incorporating interval training, tempo runs, and hill sprints into his training regimen can improve his running speed and endurance. Additionally, exercises like lunges, squats, and calf raises can help strengthen his leg muscles for better running performance.

4. Best Lap:
Despite his overall strong performance, Ben's best lap was 00:10 slower than the average athlete. To improve his pace and speed during a single lap, he should focus on interval training and incorporating speed drills into his training routine. Exercises like shuttle runs, sprints, and fartlek training can help him increase his speed and improve his lap times.

Strategies


- Pacing: Ben should focus on maintaining a consistent and sustainable pace throughout the race. Avoiding starting too fast or slowing down significantly during any segment can help optimize his overall performance.
- Transition Time: Improving transition time between segments can significantly impact overall race performance. Ben should practice quick and efficient transitions during training to minimize time spent in the roxzone.
- Strength vs. Running: Based on his total running time being slower than average, Ben should prioritize training his overall fitness and transition time. However, he should still incorporate running-specific training to maintain and improve his running performance.

By implementing these strategies and incorporating the recommended exercises, drills, and training routines, Ben Garrard can improve his performance in specific areas and enhance his overall 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.

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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 8 to 79.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Curran Hugh 2024 Fort Lauderdale 01:24:15
Moralee Chris 2024 London 01:24:14
Pieniążek Patryk 2023 Warschau 01:23:53
Sijak Manuel 2024 Köln 01:23:49
Tesselaar Daniel 2024 Amsterdam 01:23:33
Church Sam 2024 Copenhagen 01:24:01
Singleton Paul 2024 Malaga 01:23:58
Tihme Alexander 2022 Basel 01:24:07
Pesselse Geert 2024 Maastricht 01:24:05
Price David 2023 Barcelona 01:24:21

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Dublin Hill Galen, Garrard Ben 01:07:13
2023 World Championships Manchester Hill Galen, Garrard Ben 01:16:40
2023 Glasgow Hill Galen, Garrard Ben 01:02:40
2022 Amsterdam Hill Galen, Garrard Ben 01:04:15
2022 Essen Hill Galen, Garrard Ben 01:04:40
2022 Manchester Hill Galen, Garrard Ben 01:05:08

Ready to conquer your next race?

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Pace Calculator

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