Cantwell Gary 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 Flag Cantwell Gary Men 30-34 #100013 01:20:17 30th in AG | Top 17.1% 129th | Top 16.7%
-02:35
37:44
Run Total
-00:19
04:43
Avg. Lap
-01:29
02:53
Best Lap
+03:38
37:30
Workout Total
+00:27
04:41
Avg. Workout
-01:01
05:08
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

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!

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.

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.

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.

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.

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 06:34. Check the detail of the improvement plan below.

02:36 Potential Improvement 39.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 02:36 (From 08:03 to 05:27) 39.6%
Sled Pull 01:12 (From 05:26 to 04:14) 18.3%
Farmers Carry 01:02 (From 02:55 to 01:53) 15.7%
Sled Push 01:01 (From 03:28 to 02:27) 15.5%
Ski Erg 00:15 (From 04:31 to 04:16) 3.8%
Rowing 00:15 (From 04:51 to 04:36) 3.8%
BBJ 00:13 (From 04:40 to 04:27) 3.3%
Sandbag Lunges 00:00 (From 03:36 to 03:36) 0.0%
Run Total 00:00 (From 37:44 to 37:44) 0.0%

Splits Time

Cantwell Gary Perfect Race
Splits Total Average Total
Running 1 02:53 00:00 04:23 -01:30 00:00 +00:00
Ski Erg 04:31 02:53 04:21 +00:10 04:23 -01:30
Running 2 04:30 07:24 04:43 -00:13 08:44 -01:20
Sled Push 03:28 11:54 02:44 +00:44 13:27 -01:33
Running 3 05:01 15:22 05:06 -00:05 16:11 -00:49
Sled Pull 05:26 20:23 04:34 +00:52 21:17 -00:54
Running 4 05:03 25:49 05:05 -00:02 25:51 -00:02
Burpees Broad Jump 04:40 30:52 04:52 -00:12 30:56 -00:04
Running 5 05:15 35:32 05:14 +00:01 35:48 -00:16
Rowing 04:51 40:47 04:40 +00:11 41:02 -00:15
Running 6 05:04 45:38 05:06 -00:02 45:42 -00:04
Farmers Carry 02:55 50:42 02:03 +00:52 50:48 -00:06
Running 7 05:03 53:37 05:05 -00:02 52:51 +00:46
Sandbag Lunges 03:36 58:40 04:43 -01:07 57:56 +00:44
Running 8 04:58 01:02:16 05:34 -00:36 01:02:39 -00:23
Wall Balls 08:03 01:07:14 05:55 +02:08 01:08:13 -00:59
Roxzone 05:08 01:20:17 06:09 -01:01 01:20:17
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gary Cantwell had a strong performance in the HYROX race in Dublin, finishing with an overall rank of 129 out of 1139 athletes, placing him in the top 11% of all participants. In his age group (30-34), he ranked in the top 12% out of 244 athletes. His total race time was 01:20:17, with a total running time of 00:37:44, which was 01:14 faster than the average.

Gary's best running lap was 00:02:53, which was 01:23 faster than the average. This indicates that he has a strong running ability and performs well in this aspect of the race.

Segments to Improve


While Gary had a solid overall performance, there are several segments where he lost time compared to the average. These segments include Wall Balls, Farmers Carry, Sled Pull, Sled Push, Rowing, Ski Erg, and Burpees Broad Jump. Improving performance in these areas will contribute to a better overall race time.

To improve in the Wall Balls segment, Gary should focus on improving his upper body strength and endurance. Exercises such as weighted squats, overhead presses, and wall sits can help build the necessary strength for this segment. Additionally, practicing proper form and technique for wall ball shots will also be beneficial.

In the Farmers Carry segment, Gary should work on improving his grip strength and overall strength in his upper body and core. Exercises such as deadlifts, farmer's walks, and kettlebell swings can help improve grip strength and overall strength. Additionally, incorporating forearm exercises such as wrist curls and farmer's walks with heavier weights can also be helpful.

The Sled Pull segment requires strong lower body and core strength. Gary can improve in this area by incorporating exercises such as squats, lunges, and deadlifts into his training routine. Additionally, practicing proper sled pulling technique and focusing on explosive power and speed will also be beneficial.

For the Sled Push segment, Gary should focus on improving his lower body strength and power. Exercises such as squats, lunges, and leg presses can help build the necessary strength for this segment. Additionally, incorporating plyometric exercises such as box jumps and medicine ball slams can improve explosive power and speed.

Improving performance in the Rowing segment requires a combination of cardiovascular endurance and upper body strength. Gary can benefit from incorporating rowing machine workouts into his training routine to improve both endurance and technique. Additionally, focusing on exercises that target the muscles used in rowing, such as lat pulldowns and seated rows, will also be helpful.

In the Ski Erg segment, Gary should work on improving his overall cardiovascular endurance and technique. Incorporating high-intensity interval training (HIIT) workouts and steady-state cardio sessions can help improve endurance. Additionally, practicing proper form and technique on the Ski Erg machine will also contribute to better performance in this segment.

To improve in the Burpees Broad Jump segment, Gary should focus on improving his explosive power and cardiovascular endurance. Exercises such as box jumps, squat jumps, and burpees can help improve explosive power. Additionally, incorporating interval training and plyometric exercises into his training routine will also be beneficial.

Strategies


During the race, Gary should focus on maintaining a consistent pace and not pushing too hard at the beginning, as this can lead to fatigue later on. He should also pay attention to his transitions in the roxzone, aiming to minimize the time spent resting and transitioning between segments.

In terms of training, Gary should work on improving both his overall fitness and his transition time. This can be achieved through a combination of cardiovascular endurance training, strength training, and specific drills and exercises targeting the identified areas of improvement.

By implementing these strategies and focusing on targeted training, Gary can further improve his performance in future Hyrox races.

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
Daley Charles 2024 Melbourne 01:20:30
Mercier Arnaud 2024 Marseille 01:20:41
Plante Joe 2024 New York 01:20:30
Muir Robbie 2024 Milan 01:19:58
Khomenko Ihor 2021 Madrid 01:20:09
Böse Daniel 2024 Karlsruhe 01:20:23
Mckiddie Bryan 2024 Glasgow 01:20:04
Smith Ross 2024 Birmingham 01:20:38
Raab Thomas 2022 Frankfurt 01:20:18
Graham Daniel 2024 Poznan 01:20:01

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Copenhagen Cantwell Gary 01:06:33
2024 Malaga Cantwell Gary 01:06:33
2024 Dublin Cantwell Gary 01:11:11

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