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.
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!
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.
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.
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.
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.
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 08:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 03:02 (From 09:38 to 06:36) | 34.6% |
| Sled Pull | 02:11 (From 07:12 to 05:01) | 24.9% |
| Sled Push | 01:29 (From 04:25 to 02:56) | 16.9% |
| Rowing | 00:43 (From 05:34 to 04:51) | 8.2% |
| Sandbag Lunges | 00:37 (From 05:50 to 05:13) | 7.0% |
| Ski Erg | 00:22 (From 04:51 to 04:29) | 4.2% |
| Farmers Carry | 00:22 (From 02:33 to 02:11) | 4.2% |
| BBJ | 00:00 (From 05:09 to 05:09) | 0.0% |
| Run Total | 00:00 (From 39:32 to 39:32) | 0.0% |
| Sage Gary | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:13 | 00:00 | 04:47 -01:34 | 00:00 +00:00 |
| Ski Erg | 04:51 | 03:13 | 04:31 +00:20 | 04:47 -01:34 |
| Running 2 | 05:13 | 08:04 | 05:07 +00:06 | 09:18 -01:14 |
| Sled Push | 04:25 | 13:17 | 03:03 +01:22 | 14:25 -01:08 |
| Running 3 | 05:20 | 17:42 | 05:36 -00:16 | 17:28 +00:14 |
| Sled Pull | 07:12 | 23:02 | 05:14 +01:58 | 23:04 -00:02 |
| Running 4 | 05:19 | 30:14 | 05:35 -00:16 | 28:18 +01:56 |
| Burpees Broad Jump | 05:09 | 35:33 | 05:43 -00:34 | 33:53 +01:40 |
| Running 5 | 05:35 | 40:42 | 05:46 -00:11 | 39:36 +01:06 |
| Rowing | 05:34 | 46:17 | 04:54 +00:40 | 45:22 +00:55 |
| Running 6 | 05:21 | 51:51 | 05:36 -00:15 | 50:16 +01:35 |
| Farmers Carry | 02:33 | 57:12 | 02:17 +00:16 | 55:52 +01:20 |
| Running 7 | 05:31 | 59:45 | 05:36 -00:05 | 58:09 +01:36 |
| Sandbag Lunges | 05:50 | 01:05:16 | 05:26 +00:24 | 01:03:45 +01:31 |
| Running 8 | 04:04 | 01:11:06 | 06:17 -02:13 | 01:09:11 +01:55 |
| Wall Balls | 09:38 | 01:15:10 | 06:55 +02:43 | 01:15:28 -00:18 |
| Roxzone | 05:10 | 01:29:49 | 07:26 -02:16 | 01:29:49 |
Gary Sage showcased a commendable performance in the 2024 Dublin Hyrox race, with an overall rank of 1160 among 2696 athletes, placing him in the top 43%. Particularly impressive was his performance in the running segments. His total running time of 00:39:32 was faster than the average by 05:03, highlighting his strength in running. Gary also demonstrated a strong opening with Running 1, being 01:31 faster than the average. His ability to maintain a faster than average pace in most of the running segments suggests a strong endurance base and an effective pacing strategy.
Based on this analysis, Gary should continue to leverage his strength in running, but also focus on improving his transition times in the roxzone to reduce time spent resting between exercises. Implementing a structured pacing strategy can help manage energy levels throughout the race and prevent starting too fast and burning out prematurely. Also, incorporating specific strength training for areas of weakness such as Wall Balls, Sled Push/Pull, and Rowing could significantly improve overall race times.
Given his strong running performance, Gary might also benefit from a hybrid training approach, balancing his running training with focused strength work. This would involve maintaining his current running volume while increasing the intensity and frequency of strength-specific workouts.
Finally, practicing the sequence of exercises in the same order as the race can help prepare for the specific demands and transitions of the race, ultimately leading to improved performance.
| Similar Athletes | |||
|---|---|---|---|
| Wieser Sebastian | 2024 Karlsruhe | 01:30:19 | |
| Rooke Adam | 2022 Manchester | 01:29:35 | |
| Kettenburg Daan | 2023 Frankfurt | 01:29:26 | |
| Tan Chong Huang | 2023 Singapore | 01:29:43 | |
| Windel Niklas | 2024 Hamburg | 01:29:49 | |
| Clarke Mathew | 2024 Paris | 01:29:44 | |
| King David | 2024 Poznan | 01:29:26 | |
| Franke Kai | 2024 Berlin | 01:29:31 | |
| Kaschub Jonas | 2023 Hamburg | 01:30:07 | |
| Dalsgaard Stephan | 2024 Hamburg | 01:29:56 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Sage Gary
