Mcnamara 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

GBR GBR Flag Men 35-39 #125008 01:22:18 48th in AG | Top 25.3% 161st | Top 20.8%
-00:24
40:48
Run Total
-00:02
05:06
Avg. Lap
-01:44
02:41
Best Lap
+02:35
37:18
Workout Total
+00:19
04:39
Avg. Workout
-02:08
04:16
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 Mcnamara Gary'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 Mcnamara Gary'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 Mcnamara Gary'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 Mcnamara Gary'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 05:57. Check the detail of the improvement plan below.

02:04 Potential Improvement 34.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:04 07:44 to 05:40 34.7%
Burpees Broad Jump 02:02 06:41 to 04:39 34.2%
Run Total 00:40 40:48 to 40:08 11.2%
Sled Pull 00:39 05:01 to 04:22 10.9%
Sled Push 00:24 02:57 to 02:33 6.7%
Rowing 00:08 04:47 to 04:39 2.2%
Ski Erg 00:00 04:04 to 04:04 0.0%
Farmers Carry 00:00 01:49 to 01:49 0.0%
Sandbag Lunges 00:00 04:15 to 04:15 0.0%

Splits Time

Mcnamara Gary Perfect Race
Splits Total Average Total
Running 1 02:41 00:00 04:29 -01:48 00:00 +00:00
Ski Erg 04:04 02:41 04:23 -00:19 04:29 -01:48
Running 2 04:42 06:45 04:49 -00:07 08:52 -02:07
Sled Push 02:57 11:27 02:47 +00:10 13:41 -02:14
Running 3 05:08 14:24 05:13 -00:05 16:28 -02:04
Sled Pull 05:01 19:32 04:41 +00:20 21:41 -02:09
Running 4 05:29 24:33 05:11 +00:18 26:22 -01:49
Burpees Broad Jump 06:41 30:02 05:00 +01:41 31:33 -01:31
Running 5 05:54 36:43 05:21 +00:33 36:33 +00:10
Rowing 04:47 42:37 04:44 +00:03 41:54 +00:43
Running 6 05:43 47:24 05:14 +00:29 46:38 +00:46
Farmers Carry 01:49 53:07 02:07 -00:18 51:52 +01:15
Running 7 05:42 54:56 05:12 +00:30 53:59 +00:57
Sandbag Lunges 04:15 01:00:38 04:51 -00:36 59:11 +01:27
Running 8 05:33 01:04:53 05:42 -00:09 01:04:02 +00:51
Wall Balls 07:44 01:10:26 06:10 +01:34 01:09:44 +00:42
Roxzone 04:16 01:22:18 06:24 -02:08 01:22:18
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gary Mcnamara performed well in the HYROX race in Dublin, placing in the top 14% of all athletes and in the top 18% of his age group. His overall time of 01:22:18 was respectable, but there are areas where he can improve to enhance his performance in future races.

Based on the splits analysis, Gary's best performance was in the Running 1 segment, where he was 01:39 faster than the average time. He also performed well in the Ski Erg and Sled Push segments, being 00:16 and 00:09 faster than average, respectively.

However, there were segments where Gary lost time compared to the average. The segments with the most time lost were Burpees Broad Jump, Wall Balls, Run Total, Running 5, Running 6, Running 7, and Running 4. These segments should be the focus of improvement for Gary.

Segments to Improve


1. Burpees Broad Jump:
Gary was 02:01 slower than the average time in this segment. To improve performance, he should focus on increasing his strength and endurance. Specific exercises to incorporate into his training routine include burpees, broad jumps, and plyometric exercises. By practicing these exercises, Gary can improve his speed and efficiency in completing the Burpees Broad Jump segment.

2. Wall Balls:
Gary was 01:33 slower than the average time in this segment. To enhance his performance, he should work on improving his upper body and core strength. Incorporating exercises such as wall balls, medicine ball slams, and overhead presses can help Gary develop the necessary strength and power for this segment.

3. Run Total, Running 5, Running 6, Running 7, and Running 4:
Gary lost time in these running segments compared to the average. To improve his running performance, Gary should focus on increasing his overall running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him improve his running times. Additionally, working on his running form and technique, such as maintaining an efficient stride and posture, can also contribute to improved performance.

Strategies


1. Pacing:
Based on the splits analysis, Gary's pacing was generally consistent throughout the race. However, he should be cautious of starting too fast and burning out later in the race. Implementing a well-thought-out pacing strategy, such as starting at a slightly slower pace and gradually increasing speed, can help him maintain energy and performance throughout the entire race.

2. Transition Time:
Gary showed good transition times in most segments, but there is room for improvement. To minimize time lost in the roxzone, he should focus on improving his overall fitness and reducing transition time between exercises. Incorporating circuit training and specific drills that simulate the transitions in the race can help him improve his efficiency and speed in transitioning between exercises.

In conclusion, Gary Mcnamara demonstrated strong performance in the HYROX race in Dublin, placing in the top percentages of his age group. However, to further enhance his performance, he should focus on improving his time in segments such as Burpees Broad Jump and Wall Balls, as well as working on his overall running endurance and speed. Implementing specific training strategies and techniques, along with pacing and transition time improvements, can help him achieve better results in future 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
Shannon Jack 2024 Sydney 01:22:44
Kirby Paul 2023 London 01:22:44
Cortes Diaz Héctor Javier 2023 Bilbao 01:21:48
Cannarozzo Alessandro 2024 Milan 01:22:41
Schnitger Christopher 2024 Frankfurt 01:22:33
Grahame Dan 2024 London 01:22:01
Henning Jonathan 2018 Hamburg 01:21:57
Priewe Moritz 2024 Frankfurt 01:21:57
Borges Jose Antonio 2022 Madrid 01:21:55
Ezkibel Oz 2024 Chicago Navy Pier 01:21:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Stockholm 59:21
2024 Manchester 01:00:58
2023 Glasgow 01:09:06
2022 Birmingham 01:12:59

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