Season 24/25 2024 Sydney (1237) HYROX (1058) Men (695) Garland Patrick

Garland Patrick Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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

AUS AUS Flag Men 45-49 #110001 01:36:53 62nd in AG | Top 82.7% 577th | Top 83.0%
-00:57
46:34
Run Total
-00:07
05:49
Avg. Lap
+00:05
05:02
Best Lap
+02:11
43:21
Workout Total
+00:17
05:25
Avg. Workout
-01:11
07:04
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 Garland Patrick'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 Garland Patrick'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 Garland Patrick'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 Garland Patrick'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 04:17. Check the detail of the improvement plan below.

03:06 Potential Improvement 72.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:06 10:30 to 07:24 72.4%
Burpees Broad Jump 00:42 06:52 to 06:10 16.3%
Sandbag Lunges 00:19 06:04 to 05:45 7.4%
Sled Pull 00:07 05:38 to 05:31 2.7%
Run Total 00:03 46:34 to 46:31 1.2%
Ski Erg 00:00 04:32 to 04:32 0.0%
Sled Push 00:00 03:10 to 03:10 0.0%
Rowing 00:00 04:44 to 04:44 0.0%
Farmers Carry 00:00 01:51 to 01:51 0.0%

Splits Time

Garland Patrick Perfect Race
Splits Total Average Total
Running 1 03:50 00:00 04:59 -01:09 00:00 +00:00
Ski Erg 04:32 03:50 04:38 -00:06 04:59 -01:09
Running 2 05:02 08:22 05:26 -00:24 09:37 -01:15
Sled Push 03:10 13:24 03:17 -00:07 15:03 -01:39
Running 3 05:22 16:34 06:00 -00:38 18:20 -01:46
Sled Pull 05:38 21:56 05:39 -00:01 24:20 -02:24
Running 4 05:43 27:34 05:56 -00:13 29:59 -02:25
Burpees Broad Jump 06:52 33:17 06:24 +00:28 35:55 -02:38
Running 5 05:56 40:09 06:11 -00:15 42:19 -02:10
Rowing 04:44 46:05 05:04 -00:20 48:30 -02:25
Running 6 06:04 50:49 06:01 +00:03 53:34 -02:45
Farmers Carry 01:51 56:53 02:26 -00:35 59:35 -02:42
Running 7 06:04 58:44 06:00 +00:04 01:02:01 -03:17
Sandbag Lunges 06:04 01:04:48 05:57 +00:07 01:08:01 -03:13
Running 8 08:36 01:10:52 06:55 +01:41 01:13:58 -03:06
Wall Balls 10:30 01:19:28 07:45 +02:45 01:20:53 -01:25
Roxzone 07:04 01:36:53 08:15 -01:11 01:36:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Patrick Garland delivered a solid performance in the 2024 Sydney Hyrox race, finishing with an overall time of 01:36:53, ranking 577th out of 1059 athletes, and 62nd in his age group. His total running time was 00:46:34, which is 01:14 faster than average, indicating a strong runner profile. However, his performance in strength-based exercises like Wall Balls and Burpees Broad Jump suggest room for improvement in these areas. Patrick's pacing strategy showed he started strong but faded in the latter running segments, indicating potential fatigue management issues.

Segments to Improve:

  • Wall Balls: Patrick was 02:48 slower than average here. To improve, focusing on leg strength and endurance is crucial. Incorporate front squats, thrusters, and wall ball drills into the training routine. Ensure proper form by maintaining a strong core and consistent breathing.
  • Burpees Broad Jump: Patrick was 00:35 slower than average. Enhance explosive power and upper-body strength with plyometric exercises like box jumps and clap push-ups. Practice efficient burpee technique to minimize energy loss.
  • Running 8: This segment was 01:36 slower than average. Incorporate compromised running drills, simulating fatigue by performing strength exercises immediately before running to build endurance and improve pacing.
  • Sandbag Lunges: Patrick was 00:09 slower than average. Focus on unilateral leg strength with lunges and step-ups, ensuring stability and balance during the workout.

Race Strategies:

  • Energy Management: Start conservatively in the initial segments to conserve energy for later stages. Implement a negative split strategy, aiming to increase speed in the latter half of the race.
  • Transition Efficiency: Work on minimizing time in the Roxzone by practicing swift transitions. This can be achieved through transition drills during training, focusing on reducing rest periods.
  • Pre-race Nutrition and Hydration: Ensure adequate fueling before and during the race to maintain energy levels and prevent fatigue.

By focusing on these targeted improvements and strategic adjustments, Patrick can enhance his performance and achieve faster times in future Hyrox events.

Similar Athletes
Düring Torsten 2019 Hamburg 01:37:08
Fontanez Carlos 2024 New York 01:37:16
Gonzalez Ortega Javier 2023 Madrid 01:36:57
Haasnoot Marc 2024 Rotterdam 01:36:42
Proud Dom 2023 Birmingham 01:37:15
Lau Andy 2024 Singapore 01:36:39
Lyons Harry 2024 Birmingham 01:36:31
Basha Leonard 2022 Hamburg 01:37:02
Ebert Kai 2024 Köln 01:37:16
Grant Mark 2024 Paris 01:36:56

Measure Your Performance Against Top Athletes

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