Gill Dermot 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

IRL IRL Flag Men 50-54 #120038 01:34:45 13th in AG | Top 31.0% 423rd | Top 54.7%
-01:16
45:30
Run Total
-00:09
05:41
Avg. Lap
-01:26
03:29
Best Lap
+04:07
44:08
Workout Total
+00:31
05:31
Avg. Workout
-02:50
05:11
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 Gill Dermot'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 Gill Dermot'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 Gill Dermot'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 Gill Dermot'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 05:56. Check the detail of the improvement plan below.

03:31 Potential Improvement 59.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:31 10:40 to 07:09 59.3%
Burpees Broad Jump 01:57 07:54 to 05:57 32.9%
Rowing 00:12 05:10 to 04:58 3.4%
Ski Erg 00:06 04:40 to 04:34 1.7%
Sandbag Lunges 00:06 05:41 to 05:35 1.7%
Sled Pull 00:04 05:25 to 05:21 1.1%
Sled Push 00:00 02:34 to 02:34 0.0%
Farmers Carry 00:00 02:04 to 02:04 0.0%
Run Total 00:00 45:30 to 45:30 0.0%

Splits Time

Gill Dermot Perfect Race
Splits Total Average Total
Running 1 03:29 00:00 04:58 -01:29 00:00 +00:00
Ski Erg 04:40 03:29 04:34 +00:06 04:58 -01:29
Running 2 05:35 08:09 05:23 +00:12 09:32 -01:23
Sled Push 02:34 13:44 03:11 -00:37 14:55 -01:11
Running 3 05:53 16:18 05:53 +00:00 18:06 -01:48
Sled Pull 05:25 22:11 05:31 -00:06 23:59 -01:48
Running 4 06:07 27:36 05:52 +00:15 29:30 -01:54
Burpees Broad Jump 07:54 33:43 06:09 +01:45 35:22 -01:39
Running 5 06:20 41:37 06:04 +00:16 41:31 +00:06
Rowing 05:10 47:57 05:01 +00:09 47:35 +00:22
Running 6 06:03 53:07 05:54 +00:09 52:36 +00:31
Farmers Carry 02:04 59:10 02:24 -00:20 58:30 +00:40
Running 7 05:56 01:01:14 05:53 +00:03 01:00:54 +00:20
Sandbag Lunges 05:41 01:07:10 05:47 -00:06 01:06:47 +00:23
Running 8 06:10 01:12:51 06:46 -00:36 01:12:34 +00:17
Wall Balls 10:40 01:19:01 07:24 +03:16 01:19:20 -00:19
Roxzone 05:11 01:34:45 08:01 -02:50 01:34:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dermot Gill performed well in the 2023 Dublin Hyrox race, finishing in the top 37% of all athletes and in the top 24% of his age group. His overall time of 01:34:45 shows a strong level of fitness and determination. However, there are areas where he can improve to enhance his performance further.

In terms of pacing, Dermot's overall running time of 00:45:30 was slightly slower than the average, indicating that he may have focused more on rest and transitions between exercise zones. To improve this segment, it is recommended that Dermot works on improving his overall fitness and reducing his transition time.

Segment Analysis and Improvement Suggestions:
1. Wall Balls:
Dermot's time of 00:10:40 for this segment was 03:15 slower than the average. To improve his performance in Wall Balls, he should focus on both strength and technique. Incorporating exercises such as squat jumps, medicine ball slams, and thrusters into his training routine will help him build the necessary strength and power. Additionally, practicing proper form and maintaining a consistent rhythm during the Wall Balls exercise will help Dermot complete this segment more efficiently.

2. Burpees Broad Jump:
Dermot's time of 00:07:54 for this segment was 02:10 slower than the average. To improve his performance in Burpees Broad Jump, he should focus on both cardiovascular endurance and explosive power. Incorporating exercises such as burpees, box jumps, and broad jumps into his training routine will help him improve his endurance and power output during this segment. Additionally, practicing efficient technique and minimizing rest time between repetitions will help Dermot complete this segment more quickly.

3. Running:
Dermot's total running time of 00:45:30 was 00:50 slower than the average. To improve his overall running performance, Dermot should focus on both endurance and speed training. Incorporating long-distance runs, interval training, and hill sprints into his training routine will help improve his cardiovascular endurance and running speed. Additionally, working on running technique, such as stride length and cadence, will help Dermot become a more efficient runner.

4. Rowing:
Dermot's time of 00:05:10 for this segment was 00:13 slower than the average. To improve his performance in rowing, he should focus on both upper body strength and rowing technique. Incorporating exercises such as bent-over rows, pull-ups, and seated rows into his training routine will help him improve his strength and power in the rowing motion. Additionally, practicing proper rowing technique, such as maintaining a strong and efficient stroke, will help Dermot complete this segment more effectively.

Strategies


To improve Dermot's overall performance in future races, the following strategies can be implemented:

1. Pacing:
Dermot should focus on finding a balance between pushing himself during the exercise zones and minimizing rest time during the transition zones. By maintaining a consistent and efficient pace throughout the race, Dermot can optimize his overall performance.

2. Training Focus:
Based on Dermot's slower total running time compared to the average, it is recommended that he prioritizes his running training. Incorporating regular running workouts, such as interval training, tempo runs, and long-distance runs, will help him improve his running speed and endurance.

3. Strength Training:
Dermot should continue to prioritize strength training to improve his performance in strength-based segments such as Wall Balls and Burpees Broad Jump. Incorporating exercises that target the specific muscle groups used in these segments, as mentioned earlier, will help him improve his strength and power output.

4. Technique:
Paying attention to proper form and technique in all segments, including running, will help Dermot become more efficient and reduce the risk of injury. Regular practice and feedback from a coach or trainer can help him refine his technique in each segment.

By implementing these strategies and focusing on the identified areas of improvement, Dermot Gill can continue to enhance his performance in future Hyrox races.

Similar Athletes
Bettex Tammo 2019 Hamburg 01:35:02
Nienhuis Timon 2024 Amsterdam 01:34:28
Bistrov Andrej 2024 Copenhagen 01:35:05
Watanyar Tolwak 2024 Marseille 01:34:25
Leow Dean 2022 London 01:34:57
Kiriluk German 2024 Ciudad de Mexico 01:34:30
Cavana Paul 2024 Glasgow 01:35:05
Anes Timothy 2023 Dallas 01:34:48
Dorrepaal Dennis 2023 Amsterdam 01:35:10
Wyka Daniel 2024 Katowice 01:35:14

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