Season 23/24 2024 Sports Direct HYROX London (3094) HYROX (2737) Men (1435) Monaghan Gerry

Monaghan Gerry Hyrox Result

Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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 GBR Flag Men 55-59 #153003 01:38:05 17th in AG | Top 63.0% 1245th | Top 86.8%
+02:49
50:50
Run Total
+00:21
06:21
Avg. Lap
-00:03
04:59
Best Lap
-00:52
40:49
Workout Total
-00:06
05:06
Avg. Workout
-01:52
06:31
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 Monaghan Gerry'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 Monaghan Gerry'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 Monaghan Gerry'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 Monaghan Gerry'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 06:22. Check the detail of the improvement plan below.

03:50 Potential Improvement 60.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:50 50:50 to 47:00 60.2%
Burpees Broad Jump 00:54 07:10 to 06:16 14.1%
Sandbag Lunges 00:53 06:44 to 05:51 13.9%
Wall Balls 00:40 08:12 to 07:32 10.5%
Rowing 00:05 05:08 to 05:03 1.3%
Ski Erg 00:00 04:38 to 04:38 0.0%
Sled Push 00:00 02:31 to 02:31 0.0%
Sled Pull 00:00 04:34 to 04:34 0.0%
Farmers Carry 00:00 01:52 to 01:52 0.0%

Splits Time

Monaghan Gerry Perfect Race
Splits Total Average Total
Running 1 06:15 00:00 05:03 +01:12 00:00 +00:00
Ski Erg 04:38 06:15 04:38 +00:00 05:03 +01:12
Running 2 05:46 10:53 05:29 +00:17 09:41 +01:12
Sled Push 02:31 16:39 03:18 -00:47 15:10 +01:29
Running 3 06:06 19:10 06:01 +00:05 18:28 +00:42
Sled Pull 04:34 25:16 05:45 -01:11 24:29 +00:47
Running 4 06:04 29:50 06:02 +00:02 30:14 -00:24
Burpees Broad Jump 07:10 35:54 06:31 +00:39 36:16 -00:22
Running 5 09:06 43:04 06:16 +02:50 42:47 +00:17
Rowing 05:08 52:10 05:06 +00:02 49:03 +03:07
Running 6 06:21 57:18 06:05 +00:16 54:09 +03:09
Farmers Carry 01:52 01:03:39 02:27 -00:35 01:00:14 +03:25
Running 7 06:17 01:05:31 06:04 +00:13 01:02:41 +02:50
Sandbag Lunges 06:44 01:11:48 06:05 +00:39 01:08:45 +03:03
Running 8 04:59 01:18:32 07:01 -02:02 01:14:50 +03:42
Wall Balls 08:12 01:23:31 07:51 +00:21 01:21:51 +01:40
Roxzone 06:31 01:38:05 08:23 -01:52 01:38:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Gerry Monaghan's performance in the 2024 Sports Direct HYROX London places him solidly in the top half of competitors, showcasing notable strengths in strength-based exercises and highlighting areas for improvement in endurance and pacing. Gerry's overall time and rank within his age group indicate a balanced athlete with a slight inclination towards strength over running. Notably, his best running lap and the speed at which he completed the Sled Push and Sled Pull segments suggest a strong power output. However, his total running time being slower than average, alongside slower splits in several running segments, indicates that while Gerry has commendable stamina and strength, his endurance and pacing strategy, particularly in the latter part of races, could be improved for better overall performance.

Segments to Improve:

  • Running (Total Time): Gerry's total running time indicates a need to enhance his running efficiency and endurance. Focusing on interval training, such as 400 to 800-meter repeats at a faster pace than his race pace, can help improve his VO2 max and running economy. Incorporating hill sprints and long, slow runs into his training schedule will also build endurance and strength in his running muscles, potentially reducing his total running time in future races.
  • Burpees Broad Jump: This segment was significantly slower than average, suggesting a need to improve explosive power and coordination. Plyometric exercises, including box jumps, squat jumps, and lunge jumps, can increase power. Practicing burpees with a focus on form and adding a broad jump at the end for distance can also improve efficiency and speed in this segment.
  • Wall Balls: To improve in the Wall Balls segment, Gerry should focus on enhancing his muscular endurance and coordination under fatigue. Incorporating high-repetition wall ball workouts into his training, focusing on maintaining form and a consistent pace, can help. Additionally, strength training targeting the shoulders, quads, and core will improve his ability to maintain performance in this exercise.
  • Sandbag Lunges: The slower time in this segment suggests a need for improved lower body strength and endurance. Lunges with varying weights and distances, including walking lunges, reverse lunges, and lunges with a twist, can build the necessary muscle groups. Weighted step-ups and squats will also contribute to stronger performances in sandbag lunges.

Race Strategies:

  • Pacing: Gerry's performance indicates a strong start but shows signs of fatigue impacting his running in later segments. Implementing a more conservative start, focusing on maintaining a steady pace in the initial running segments, may conserve energy for a stronger finish. Breaking down the race into smaller, manageable segments can help manage effort throughout.
  • Transitions (Roxzone): While Gerry has shown efficiency in transitions, there's always room for improvement. Practicing quick transitions between running and strength exercises in training can minimize wasted time. Simulating race conditions, including the setup of equipment and the execution of exercises immediately after running, can improve overall speed and efficiency in transitions.
  • Strength and Endurance Balance: Given Gerry's stronger performance in strength-based segments, maintaining this advantage while improving running endurance will be crucial. A balanced training program that does not neglect one aspect over the other is essential. Integrating strength workouts with endurance running, possibly on the same day, can help the body adapt to the demands of HYROX races.

By focusing on these areas of improvement and strategically planning his race, Gerry Monaghan has the potential to significantly improve his performance in future HYROX events. Tailoring his training to address specific weaknesses while capitalizing on his strengths will be key to achieving a more balanced and competitive profile as an athlete.

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
Braham Habib 2024 Turin 01:38:03
Asson Jake 2024 Manchester 01:37:55
Smith Carl 2022 London 01:37:35
Eshun Michael 2023 Chicago 01:38:31
Abrahao Daniel 2024 Fort Lauderdale 01:37:55
Ashenfelter Jason 2023 Chicago 01:38:20
Cunningham Phil 2023 Malaga 01:37:56
Ong Justin 2024 Singapore National Stadium 01:37:54
Lewis David 2024 Milan 01:37:49
Brett John 2024 Birmingham 01:38:12

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Glasgow 01:40:31
2022 London 01:30:57
2022 Birmingham 01:32:56
2023 London 01:32:33
2023 London 01:26:33

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