Season 23/24 2024 Berlin (1633) HYROX (1368) Men (951) Farrell Gerard

Farrell Gerard Hyrox Result

Dive into this athlete’s performance at 2024 Berlin 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.

Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.

Performance Highlights

IRL IRL Flag Men 40-44 #113045 01:20:05 66th in AG | Top 49.3% 502nd | Top 52.8%
+07:52
48:06
Run Total
+01:00
06:01
Avg. Lap
+01:23
05:44
Best Lap
-01:42
32:04
Workout Total
-00:13
04:00
Avg. Workout
+05:55
12:04
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 Farrell 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 Farrell 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 Farrell 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 Farrell 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 11:16. Check the detail of the improvement plan below.

09:02 Potential Improvement 80.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 09:02 48:06 to 39:04 80.2%
Burpees Broad Jump 01:19 05:44 to 04:25 11.7%
Rowing 00:20 04:55 to 04:35 3.0%
Farmers Carry 00:18 02:10 to 01:52 2.7%
Ski Erg 00:14 04:29 to 04:15 2.1%
Sled Push 00:03 02:29 to 02:26 0.4%
Sled Pull 00:00 04:02 to 04:02 0.0%
Sandbag Lunges 00:00 03:33 to 03:33 0.0%
Wall Balls 00:00 04:42 to 04:42 0.0%

Splits Time

Farrell Gerard Perfect Race
Splits Total Average Total
Running 1 03:58 00:00 04:22 -00:24 00:00 +00:00
Ski Erg 04:29 03:58 04:21 +00:08 04:22 -00:24
Running 2 05:44 08:27 04:42 +01:02 08:43 -00:16
Sled Push 02:29 14:11 02:43 -00:14 13:25 +00:46
Running 3 06:06 16:40 05:06 +01:00 16:08 +00:32
Sled Pull 04:02 22:46 04:32 -00:30 21:14 +01:32
Running 4 06:20 26:48 05:04 +01:16 25:46 +01:02
Burpees Broad Jump 05:44 33:08 04:50 +00:54 30:50 +02:18
Running 5 06:30 38:52 05:13 +01:17 35:40 +03:12
Rowing 04:55 45:22 04:40 +00:15 40:53 +04:29
Running 6 06:30 50:17 05:06 +01:24 45:33 +04:44
Farmers Carry 02:10 56:47 02:02 +00:08 50:39 +06:08
Running 7 06:27 58:57 05:04 +01:23 52:41 +06:16
Sandbag Lunges 03:33 01:05:24 04:42 -01:09 57:45 +07:39
Running 8 06:36 01:08:57 05:33 +01:03 01:02:27 +06:30
Wall Balls 04:42 01:15:33 05:56 -01:14 01:08:00 +07:33
Roxzone 12:04 01:20:05 06:09 +05:55 01:20:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Gerard Farrell showed a commendable performance in the 2024 Berlin HYROX race, finishing in the top 36% of his age group and overall. This places him solidly in the competitive bracket, indicating a well-rounded fitness level. With a total running time exactly on the average, Gerard demonstrates a balanced profile between running and strength capabilities. However, his performance indicates there might be room for improvement in specific areas to achieve a more remarkable rank and time. His pacing throughout the event appeared consistent, as evidenced by his total running time aligning with the average, suggesting he managed his energy well across the race. Yet, his ability to maintain pace without excelling in running speed hints at potential untapped strength or endurance capacities.

Segments to Improve:

  • Roxzone Time: Gerard's time in the transition zones (Roxzone) suggests that his overall fitness and transition efficiency could be enhanced. A focus on reducing downtime between exercises will not only improve his Roxzone times but also contribute to a better overall time. Incorporating high-intensity interval training (HIIT) with short recovery periods can mimic the race's demands, improving endurance and recovery rate. Additionally, practicing transitions between different exercise modalities in training will ensure smoother, faster switches during the race.
  • Specific Strength Segments: Without detailed splits for each exercise segment, it's critical to identify common areas where athletes tend to lose time, such as heavy carries or functional strength exercises like sled push/pull. Gerard should integrate targeted strength training focusing on grip strength, core stability, and leg power. Exercises like farmer's walks, sled drags, and heavy kettlebell swings will contribute to these areas. Technique refinement in these exercises will also ensure more efficient movement, conserving energy for improved performance.

Race Strategies:

  • Start Strategy: Given Gerard's consistent pacing, it might be beneficial to evaluate if a slightly more aggressive start could position him better overall without compromising his finish. Implementing a few race simulations during training where he experiments with different pacing strategies can help identify the optimal approach.
  • Endurance Over Speed: Since Gerard's profile suggests a hybrid strength and running capability, focusing on endurance and stamina building, particularly in the latter half of the race, could yield better results. Long, slow distance runs combined with endurance-focused strength training (e.g., circuit training with lighter weights and higher repetitions) could enhance his resilience in the race's demanding latter stages.
  • Transition Efficiency: Improving transition times can shave crucial seconds off the overall time. This involves not only physical readiness to switch tasks but also mental preparation. Practicing the sequence of events and transitions between them can make these changes almost second nature, reducing hesitancy and improving efficiency.

By focusing on these targeted areas for improvement and adopting the suggested race strategies, Gerard Farrell has a strong opportunity to enhance his performance in future HYROX events. A dedicated approach to addressing these aspects, combined with his evident foundational fitness and race management skills, will undoubtedly lead to a more competitive finish in subsequent 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
Millar Stephem 2023 London 01:20:00
Hughes Sam 2024 Melbourne 01:19:41
Gehre Sven 2019 Leipzig 01:20:21
Feingold Ric 2024 Manchester 01:19:52
Heitz Martin 2024 Stuttgart 01:20:11
张 夏训 2024 Beijing 01:20:17
Mcfarlane Mark 2023 Milan 01:19:49
Harper Jay 2023 Birmingham 01:20:06
Lüdemann Jonas 2024 Hamburg 01:20:25
Haughton Tim 2023 Hong Kong 01:19:58

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