Gill Gerard Hyrox Result

Dive into this athlete’s performance at 2024 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 45-49 #132008 01:28:40 86th in AG | Top 46.0% 1105th | Top 62.9%
+02:00
46:02
Run Total
+00:15
05:45
Avg. Lap
+00:05
04:45
Best Lap
-00:29
37:00
Workout Total
-00:04
04:37
Avg. Workout
-01:29
05:42
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 Gerard'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 Gerard'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 Gerard'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 Gerard'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 05:24. Check the detail of the improvement plan below.

03:01 Potential Improvement 55.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:01 46:02 to 43:01 55.9%
Burpees Broad Jump 01:01 06:20 to 05:19 18.8%
Sled Push 00:30 03:21 to 02:51 9.3%
Sled Pull 00:24 05:17 to 04:53 7.4%
Wall Balls 00:21 06:46 to 06:25 6.5%
Rowing 00:07 04:56 to 04:49 2.2%
Ski Erg 00:00 04:19 to 04:19 0.0%
Farmers Carry 00:00 01:34 to 01:34 0.0%
Sandbag Lunges 00:00 04:27 to 04:27 0.0%

Splits Time

Gill Gerard Perfect Race
Splits Total Average Total
Running 1 04:55 00:00 04:44 +00:11 00:00 +00:00
Ski Erg 04:19 04:55 04:29 -00:10 04:44 +00:11
Running 2 05:22 09:14 05:06 +00:16 09:13 +00:01
Sled Push 03:21 14:36 02:59 +00:22 14:19 +00:17
Running 3 05:49 17:57 05:33 +00:16 17:18 +00:39
Sled Pull 05:17 23:46 05:07 +00:10 22:51 +00:55
Running 4 05:56 29:03 05:33 +00:23 27:58 +01:05
Burpees Broad Jump 06:20 34:59 05:37 +00:43 33:31 +01:28
Running 5 06:01 41:19 05:43 +00:18 39:08 +02:11
Rowing 04:56 47:20 04:53 +00:03 44:51 +02:29
Running 6 05:57 52:16 05:34 +00:23 49:44 +02:32
Farmers Carry 01:34 58:13 02:15 -00:41 55:18 +02:55
Running 7 07:21 59:47 05:33 +01:48 57:33 +02:14
Sandbag Lunges 04:27 01:07:08 05:22 -00:55 01:03:06 +04:02
Running 8 04:45 01:11:35 06:14 -01:29 01:08:28 +03:07
Wall Balls 06:46 01:16:20 06:47 -00:01 01:14:42 +01:38
Roxzone 05:42 01:28:40 07:11 -01:29 01:28:40
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Gerard Gill, competing in the 45-49 age group, demonstrated a commendable performance at the 2024 Dublin HYROX event. His overall rank was in the top 40% of all athletes with a noteworthy rank in his age group, placing in the top 32% of 267 competitors. However, there is room for improvement, particularly in his running, where he was 01:50 slower than the average.

Gerard displayed a stronger ability in strength-based exercises, as observed in the 'Farmers Carry' and 'Sandbag Lunges' segments where he was significantly faster than average. His roxzone time was also faster than average, indicating efficient transitions and rest periods. However, his overall running performance was slower than average, suggesting that he may benefit from a focus on endurance training.

Segments to Improve

  • Running: Gerard's total running time was slower than average, indicating an area of improvement. To enhance his running endurance and speed, it is recommended that he incorporate interval training into his routine. This involves alternating between high-intensity and low-intensity running periods. This can help to increase VO2 max and improve cardiovascular fitness. Additionally, hill running drills can help to build strength and speed.
  • Burpees Broad Jump: This segment was slower than average, suggesting a need for improvement in explosive power. Plyometric exercises, such as box jumps and power skipping, can help to increase explosive strength. Additionally, practicing the burpee broad jump movement can help to improve technique and efficiency.
  • Sled Pull and Push: These segments were also slower than average. Training for these segments should focus on building lower body and core strength. Exercises such as deadlifts, squats, and lunges can help to build these muscle groups. Gerard may also benefit from practicing the sled pull and push movements to improve technique.

Race Strategies

Implementing effective race strategies can help to improve Gerard's overall performance. As his strength segments seem to be stronger, he may benefit from conserving energy during the running segments to allow for maximum effort during the strength-based elements. Additionally, focusing on maintaining a steady pace, rather than starting too fast, can help to ensure energy conservation for the entire race. Finally, refining transition techniques can help to minimize roxzone time and improve overall race time.

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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Langran James 2024 Glasgow 01:28:50
Van Steeg Bart 2022 Amsterdam 01:28:54
Geytenbeek Koen 2023 Valencia 01:28:58
Morris Allan 2024 Birmingham 01:28:24
Reuters Marvin 2021 Hamburg 01:28:18
Gil John 2024 Berlin 01:28:35
Welka Gary 2024 Birmingham 01:28:27
Vriezen Nils 2024 Rotterdam 01:28:57
Tam Ho Sang 2023 Hong Kong 01:29:01
Schildberger Benjamin 2024 Milan 01:28:42

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Dublin 01:41:37

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