Heaney Gerry Hyrox Result

Dive into this athlete’s performance at 2023 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

GBR GBR Flag Men 50-54 #110021 01:37:15 15th in AG | Top 35.7% 467th | Top 60.3%
-02:23
45:17
Run Total
-00:16
05:40
Avg. Lap
-01:31
03:28
Best Lap
+05:22
46:45
Workout Total
+00:40
05:50
Avg. Workout
-02:59
05:18
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 Heaney Gerry'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 Heaney Gerry'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 Heaney Gerry'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 Heaney Gerry'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 07:18. Check the detail of the improvement plan below.

03:17 Potential Improvement 45.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:17 10:45 to 07:28 45.0%
Burpees Broad Jump 01:45 07:58 to 06:13 24.0%
Sled Push 01:30 04:45 to 03:15 20.5%
Sandbag Lunges 00:18 06:06 to 05:48 4.1%
Ski Erg 00:16 04:53 to 04:37 3.7%
Rowing 00:12 05:14 to 05:02 2.7%
Sled Pull 00:00 05:05 to 05:05 0.0%
Farmers Carry 00:00 01:59 to 01:59 0.0%
Run Total 00:00 45:17 to 45:17 0.0%

Splits Time

Heaney Gerry Perfect Race
Splits Total Average Total
Running 1 03:28 00:00 04:59 -01:31 00:00 +00:00
Ski Erg 04:53 03:28 04:38 +00:15 04:59 -01:31
Running 2 05:39 08:21 05:26 +00:13 09:37 -01:16
Sled Push 04:45 14:00 03:19 +01:26 15:03 -01:03
Running 3 05:57 18:45 05:58 -00:01 18:22 +00:23
Sled Pull 05:05 24:42 05:41 -00:36 24:20 +00:22
Running 4 06:00 29:47 05:57 +00:03 30:01 -00:14
Burpees Broad Jump 07:58 35:47 06:24 +01:34 35:58 -00:11
Running 5 06:15 43:45 06:13 +00:02 42:22 +01:23
Rowing 05:14 50:00 05:05 +00:09 48:35 +01:25
Running 6 05:54 55:14 06:02 -00:08 53:40 +01:34
Farmers Carry 01:59 01:01:08 02:27 -00:28 59:42 +01:26
Running 7 05:54 01:03:07 06:01 -00:07 01:02:09 +00:58
Sandbag Lunges 06:06 01:09:01 05:59 +00:07 01:08:10 +00:51
Running 8 06:13 01:15:07 06:59 -00:46 01:14:09 +00:58
Wall Balls 10:45 01:21:20 07:50 +02:55 01:21:08 +00:12
Roxzone 05:18 01:37:15 08:17 -02:59 01:37:15
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gerry Heaney had a strong performance in the 2023 Dublin Hyrox race. He finished with an overall rank of 467, which puts him in the top 41% of all athletes. In his age group (50-54), he performed even better, ranking 15th out of 53 athletes (top 28%). His overall time of 01:37:15 is impressive, and he completed the race with a total running time of 00:45:17, which is 00:39 faster than the average. This suggests that Gerry has a good level of fitness and is efficient in his transitions.

Segments to Improve


While Gerry performed well overall, there are a few segments where he lost significant time compared to the average. These segments include Wall Balls, Burpees Broad Jump, Sled Push, Ski Erg, Running 2, and Rowing.

To improve performance in the Wall Balls segment, Gerry should focus on improving his strength and endurance. Incorporating exercises like squats, lunges, and overhead presses into his training routine will help improve his lower body and upper body strength. Additionally, practicing wall ball shots with proper form and technique will help him become more efficient in this movement.

For the Burpees Broad Jump segment, Gerry should work on his explosiveness and agility. Incorporating exercises like box jumps, plyometric push-ups, and agility ladder drills into his training routine will help improve his power and speed. Practicing burpees with a focus on explosive jumps and smooth transitions will also be beneficial.

To improve in the Sled Push segment, Gerry should focus on improving his lower body strength and power. Exercises like squats, deadlifts, and sled pushes themselves will help develop the necessary strength and power for this segment. Focusing on proper form and technique while pushing the sled will also help improve efficiency.

In the Ski Erg segment, Gerry should work on improving his cardiovascular endurance and upper body strength. Incorporating exercises like rowing, cycling, and upper body strength training will help improve his overall endurance and power. Practicing proper technique on the Ski Erg machine, including efficient arm and leg movements, will also be beneficial.

For the Running 2 segment, Gerry should focus on improving his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his running performance. Additionally, practicing proper running form and technique, including maintaining a steady pace and efficient stride, will be beneficial.

Improving performance in the Rowing segment can be achieved by focusing on cardiovascular endurance and upper body strength. Incorporating exercises like rowing, cycling, and upper body strength training will help improve overall endurance and power. Practicing proper technique on the rowing machine, including efficient pulling and recovery movements, will also be beneficial.

Strategies


During the race, Gerry should focus on maintaining a steady pace and conserving energy for the segments where he tends to lose time. It would be beneficial for him to start with a slightly slower pace to ensure he has enough energy for the later stages of the race.

He should also pay attention to his form and technique during each segment to ensure maximum efficiency. Practicing transitions between segments and focusing on smooth and quick movements will help minimize time lost in the Roxzone.

Additionally, Gerry should consider building specific training sessions targeting the segments where he tends to lose time. By dedicating extra time and effort to these areas, he can improve his performance and overall race time.

Overall, Gerry Heaney has shown great potential and has performed well in the 2023 Dublin Hyrox race. By focusing on the identified areas of improvement, implementing the suggested training strategies, and utilizing effective race strategies, Gerry can further enhance his performance in future races.

Similar Athletes
Prempeh Tarick 2024 Sports Direct HYROX London 01:37:27
Bauer Thomas 2020 Karlsruhe 01:37:17
Garner Oliver 2023 Manchester 01:37:15
Mitchinson Michael 2024 Malaga 01:36:45
Suzanovic Pavel 2022 Birmingham 01:37:03
Simpson Dan 2024 Glasgow 01:37:05
Mair Moritz 2024 Berlin 01:37:00
Alvarez Bayo Sergio 2024 Madrid 01:37:30
Denkinger Sven 2024 Karlsruhe 01:36:47
Rudzinski Jan 2024 Hamburg 01:37:08

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