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 Flag Heaney Gerry Man Men 50-54 #110021 01:37:15 15th in AG | Top 35.7% 467th | Top 60.3%
-02:21
45:17
Run Total
-00:16
05:40
Avg. Lap
-01:31
03:28
Best Lap
+05:21
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.

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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 11 to 95.
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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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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 208 to 419.
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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 119 to 645.
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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 -179 to 187.
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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 4853 to 5835.
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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 07:18. Check the detail of the improvement plan below.

03:17 Potential Improvement 45.0% 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 03:17 (From 10:45 to 07:28) 45.0%
BBJ 01:45 (From 07:58 to 06:13) 24.0%
Sled Push 01:30 (From 04:45 to 03:15) 20.5%
Sandbag Lunges 00:18 (From 06:06 to 05:48) 4.1%
Ski Erg 00:16 (From 04:53 to 04:37) 3.7%
Rowing 00:12 (From 05:14 to 05:02) 2.7%
Sled Pull 00:00 (From 05:05 to 05:05) 0.0%
Farmers Carry 00:00 (From 01:59 to 01:59) 0.0%
Run Total 00:00 (From 45:17 to 45:17) 0.0%

Splits Time

Heaney Gerry Perfect Race
Splits Total Average Total
Running 1 03:28 00:00 05:00 -01:32 00:00 +00:00
Ski Erg 04:53 03:28 04:38 +00:15 05:00 -01:32
Running 2 05:39 08:21 05:26 +00:13 09:38 -01:17
Sled Push 04:45 14:00 03:18 +01:27 15:04 -01:04
Running 3 05:57 18:45 05:58 -00:01 18:22 +00:23
Sled Pull 05:05 24:42 05:42 -00:37 24:20 +00:22
Running 4 06:00 29:47 05:57 +00:03 30:02 -00:15
Burpees Broad Jump 07:58 35:47 06:25 +01:33 35:59 -00:12
Running 5 06:15 43:45 06:12 +00:03 42:24 +01:21
Rowing 05:14 50:00 05:05 +00:09 48:36 +01:24
Running 6 05:54 55:14 06:01 -00:07 53:41 +01:33
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
Arboledas Rubio Miguel Ángel 2021 Madrid 01:37:30
Stutzkowski Frank 2022 Hamburg 01:37:45
Toman Robin 2024 Bordeaux 01:36:53
Barry Ashley 2023 Stockholm 01:37:40
Schult Guido 2024 Hamburg 01:37:36
Vlooswijk Victor 2024 Stuttgart 01:36:52
Popritkin Lawrence 2024 Fort Lauderdale 01:36:51
Prempeh Tarick 2024 Sports Direct HYROX London 01:37:27
Perez Giovanni 2024 Fort Lauderdale 01:36:54
Salcedo Jose 2024 London 01:37:18

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