Gaynor Patrick Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 #142024 01:13:07 30th in AG | Top 5.7% 139th | Top 5.7%
+00:30
37:30
Run Total
+00:04
04:41
Avg. Lap
+00:21
04:24
Best Lap
-00:23
30:29
Workout Total
-00:03
03:48
Avg. Workout
-00:03
05:13
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 Gaynor 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 Gaynor 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 Gaynor 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 Gaynor 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 04:42. Check the detail of the improvement plan below.

01:59 Potential Improvement 42.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:59 37:30 to 35:31 42.2%
Sandbag Lunges 00:40 04:27 to 03:47 14.2%
Sled Push 00:32 02:37 to 02:05 11.3%
Farmers Carry 00:32 02:10 to 01:38 11.3%
Burpees Broad Jump 00:22 04:01 to 03:39 7.8%
Sled Pull 00:19 03:56 to 03:37 6.7%
Wall Balls 00:18 04:56 to 04:38 6.4%
Ski Erg 00:00 04:04 to 04:04 0.0%
Rowing 00:00 04:18 to 04:18 0.0%

Splits Time

Gaynor Patrick Perfect Race
Splits Total Average Total
Running 1 04:20 00:00 04:05 +00:15 00:00 +00:00
Ski Erg 04:04 04:20 04:14 -00:10 04:05 +00:15
Running 2 04:26 08:24 04:22 +00:04 08:19 +00:05
Sled Push 02:37 12:50 02:30 +00:07 12:41 +00:09
Running 3 04:24 15:27 04:41 -00:17 15:11 +00:16
Sled Pull 03:56 19:51 04:07 -00:11 19:52 -00:01
Running 4 04:35 23:47 04:40 -00:05 23:59 -00:12
Burpees Broad Jump 04:01 28:22 04:11 -00:10 28:39 -00:17
Running 5 04:51 32:23 04:47 +00:04 32:50 -00:27
Rowing 04:18 37:14 04:31 -00:13 37:37 -00:23
Running 6 04:49 41:32 04:41 +00:08 42:08 -00:36
Farmers Carry 02:10 46:21 01:52 +00:18 46:49 -00:28
Running 7 04:53 48:31 04:41 +00:12 48:41 -00:10
Sandbag Lunges 04:27 53:24 04:11 +00:16 53:22 +00:02
Running 8 05:14 57:51 05:02 +00:12 57:33 +00:18
Wall Balls 04:56 01:03:05 05:16 -00:20 01:02:35 +00:30
Roxzone 05:13 01:13:07 05:16 -00:03 01:13:07
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Patrick Gaynor delivered a commendable performance at the 2024 Melbourne Hyrox event, securing the 139th position overall and 30th in his age group, placing him in the top 7% of competitors. Notably, Patrick's strength segments, particularly the Ski Erg and Rowing, were among his best performances, indicating a solid strength foundation. However, his total running time was 00:09 slower than average, suggesting a need to enhance his running capabilities. Patrick's pacing strategy was relatively consistent, with an average start in the initial running segments, though slight fatigue appeared to set in during the later stages. Overall, Patrick appears to exhibit a balanced athletic profile, excelling slightly more in strength-based activities.

Segments to Improve

  • Running Total: While Patrick's running was consistent, it lagged behind the average. To improve, he should incorporate interval training to boost speed and endurance. Consider incorporating exercises like tempo runs and hill sprints to enhance aerobic capacity and leg strength.
  • Sandbag Lunges: This segment was slower than average by 00:19. To enhance performance, focus on strengthening the lower body with exercises such as weighted lunges and step-ups. Pay attention to form, ensuring the knees do not extend beyond the toes.
  • Roxzone: Patrick's transitions were slightly slower. Improving this can significantly impact overall performance. Practice transition drills by simulating race conditions, focusing on efficient movement between exercises.
  • Farmers Carry: Being 00:17 slower than average, Patrick should target grip strength and core stability. Exercises such as heavy farmers walks and plank variations can enhance performance in this segment.
  • Burpees Broad Jump: While slightly faster than average, there's room for improvement. Focus on plyometric exercises like box jumps and burpee variations to develop explosive power and agility.
  • Sled Push: Improve leg strength and power through squats and deadlifts. Incorporate sled drills in training to simulate race conditions.

Race Strategies

  • Start Moderate: Begin the race at a controlled pace to conserve energy for the latter stages, reducing the risk of fatigue.
  • Efficient Transitions: Practice quick and efficient transitions during training to minimize time spent in the Roxzone.
  • Focus on Pacing: Monitor pacing in early running segments to avoid starting too fast, preserving stamina for strength segments where Patrick excels.
  • Compromised Running Drills: Implement compromised running drills post-strength exercises to simulate race fatigue and improve running efficiency under duress.
Similar Athletes
Dunne Archie 2024 Birmingham 01:12:51
Candido Andrea 2024 Milan 01:12:46
Foreman Ben 2024 London 01:13:34
Calvo Iborra Pablo 2024 Malaga 01:13:03
Sarsfield Leigh 2024 Manchester 01:12:43
Karow Steffen 2022 Hamburg 01:12:40
Fischer Eric 2022 Hamburg 01:13:11
Van Brederode Mike 2024 Gdansk 01:12:51
Anders Nils 2024 Berlin 01:13:00
Rodrigues Marco 2024 Amsterdam 01:13:16

Measure Your Performance Against Top Athletes

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