Cantwell Gary Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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 893 similar athletes.

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Performance Highlights

IRL Flag Cantwell Gary Man Men 30-34 #105007 01:06:33 17th in AG | Top 6.5% 57th | Top 4.6%
-01:01
32:53
Run Total
-00:07
04:07
Avg. Lap
+00:07
03:51
Best Lap
-00:07
28:01
Workout Total
-00:01
03:30
Avg. Workout
+01:11
05:43
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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The chart has 1 Y axis displaying values. Data ranges from 1 to 61.
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The chart has 1 Y axis displaying values. Data ranges from 1 to 61.
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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 Y axis displaying values. Data ranges from 224 to 276.
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Based on 893 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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The chart has 1 Y axis displaying values. Data ranges from 102 to 299.
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Based on 893 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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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -82 to 71.
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Based on 893 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 3972 to 5074.
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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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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 864.
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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 02:44. Check the detail of the improvement plan below.

00:45 Potential Improvement 27.4% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 13449.
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Farmers Carry 00:45 (From 02:17 to 01:32) 27.4%
Sled Push 00:42 (From 02:36 to 01:54) 25.6%
Wall Balls 00:42 (From 04:59 to 04:17) 25.6%
Ski Erg 00:16 (From 04:16 to 04:00) 9.8%
Sled Pull 00:10 (From 03:30 to 03:20) 6.1%
Rowing 00:09 (From 04:26 to 04:17) 5.5%
BBJ 00:00 (From 03:09 to 03:09) 0.0%
Sandbag Lunges 00:00 (From 02:48 to 02:48) 0.0%
Run Total 00:00 (From 32:53 to 32:53) 0.0%

Splits Time

Cantwell Gary Perfect Race
Splits Total Average Total
Running 1 04:36 00:00 03:46 +00:50 00:00 +00:00
Ski Erg 04:16 04:36 04:07 +00:09 03:46 +00:50
Running 2 03:51 08:52 04:01 -00:10 07:53 +00:59
Sled Push 02:36 12:43 02:20 +00:16 11:54 +00:49
Running 3 03:59 15:19 04:17 -00:18 14:14 +01:05
Sled Pull 03:30 19:18 03:39 -00:09 18:31 +00:47
Running 4 03:57 22:48 04:16 -00:19 22:10 +00:38
Burpees Broad Jump 03:09 26:45 03:35 -00:26 26:26 +00:19
Running 5 04:02 29:54 04:22 -00:20 30:01 -00:07
Rowing 04:26 33:56 04:21 +00:05 34:23 -00:27
Running 6 04:08 38:22 04:19 -00:11 38:44 -00:22
Farmers Carry 02:17 42:30 01:42 +00:35 43:03 -00:33
Running 7 03:59 44:47 04:18 -00:19 44:45 +00:02
Sandbag Lunges 02:48 48:46 03:44 -00:56 49:03 -00:17
Running 8 04:25 51:34 04:34 -00:09 52:47 -01:13
Wall Balls 04:59 55:59 04:40 +00:19 57:21 -01:22
Roxzone 05:43 01:06:33 04:32 +01:11 01:06:33
Based on 893 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Gary Cantwell showcased a commendable performance in the 2024 Malaga HYROX, securing a top 5% overall rank among 1012 athletes, and a top 7% rank within his age group. His overall time of 01:06:33 signals a highly competitive athlete. Notably, Gary’s total running time was 01:17 faster than the average, indicating a strong runner profile. However, his performance in the roxzone, which was 01:17 slower than average, suggests room for improvement in overall fitness and transition times. Gary’s pacing at the start of the race appeared slightly conservative, as indicated by a slower first running split, but he managed to gain momentum and perform exceptionally well in subsequent running segments.

Segments to Improve:

  • Roxzone: The significantly slower roxzone time suggests a need for improved fitness and quicker transitions. Incorporating high-intensity interval training (HIIT) with short recovery periods can enhance overall fitness. Practicing transitions between exercises, much like a triathlete would transition between sports, can shave off valuable seconds.
  • Wall Balls: A slower performance in wall balls indicates a potential lack of strength or technique. Focus on strengthening the lower body and core with squats, deadlifts, and medicine ball exercises. Technique drills emphasizing squat depth, explosive power, and ball trajectory can also improve efficiency.
  • Farmer's Carry: Struggling in this segment could point to grip strength or overall endurance issues. Incorporate grip strengthening exercises, such as dead hangs and farmers walks with progressively heavier weights. Endurance can be enhanced by extending the length of carries and integrating them into longer circuit workouts.
  • Sled Push: A slower sled push time might be due to technique or lower body power. Practice with varied sled weights to improve technique and build strength. Plyometric exercises, like box jumps and sprint drills, can also increase explosive power beneficial for this segment.

Race Strategies:

  • Start Pace: Given the slower start in the first running segment, a slightly more aggressive start might benefit overall time without risking premature fatigue. It’s crucial to find a balance that conserves energy for strength segments while capitalizing on running prowess.
  • Transition Efficiency: Minimizing time spent in the roxzone can lead to significant overall time improvements. Practice swift transitions by setting up mock stations and moving between them as quickly as possible, simulating race day conditions.
  • Segment Focus: Given the identified areas of improvement, dedicate specific sessions each week to target weaknesses. For example, one day focused on grip and carry endurance, another on explosive strength and wall balls, and a third on transition practice.
  • Mental Preparation: Mental resilience plays a crucial role in endurance events. Visualize the course, including transitions, and practice positive self-talk to push through challenging segments.

By addressing these areas with targeted training and strategic race planning, Gary Cantwell has the potential to significantly improve his performance in future HYROX events. Balancing his evident running strength with enhanced technique and efficiency in strength segments will make him a more formidable competitor.

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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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 80.
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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 1 to 80.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Zandee Hanno 2022 Amsterdam 01:06:42
Broadway Thomas 2023 London 01:06:12
Mccuaig Steven 2023 London 01:06:34
Kennedy Richard 2023 Malaga 01:06:13
Sloane Timothy 2024 Sydney 01:06:26
Earley Flynn 2024 Brisbane 01:06:24
Crepeau Charles 2024 Paris 01:06:54
Burke Darren 2024 Hong Kong 01:06:08
Boitos Adrian 2024 Poznan 01:07:02
Rodríguez Quintana Juan Manuel 2024 Stockholm 01:06:58
Other Results from this athlete
2023 Dublin Cantwell Gary 01:20:17
2024 Copenhagen Cantwell Gary 01:06:33
2024 Dublin Cantwell Gary 01:11:11

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