Colin Gilligan Hyrox Result

Dive into this athlete’s performance at 2025 Auckland 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.

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Performance Highlights

IRL Flag Colin Gilligan Men 01:29:21 63rd in AG | Top 7.5% 391st | Top 45.8%
-01:26
42:38
Run Total
-00:11
05:19
Avg. Lap
+00:11
04:53
Best Lap
+01:50
39:47
Workout Total
+00:14
04:58
Avg. Workout
-00:35
06:48
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

Run, Baby, Run!

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!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

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.

Spread of Splits Time

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.

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 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 performance we identified a possible improvement of 03:41. Check the detail of the improvement plan below.

01:28 Potential Improvement 39.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Sandbag Lunges 01:28 (From 06:35 to 05:07) 39.8%
BBJ 01:14 (From 06:37 to 05:23) 33.5%
Sled Push 00:23 (From 03:16 to 02:53) 10.4%
Wall Balls 00:17 (From 06:44 to 06:27) 7.7%
Sled Pull 00:11 (From 05:07 to 04:56) 5.0%
Farmers Carry 00:08 (From 02:17 to 02:09) 3.6%
Ski Erg 00:00 (From 04:25 to 04:25) 0.0%
Rowing 00:00 (From 04:46 to 04:46) 0.0%
Run Total 00:00 (From 42:38 to 42:38) 0.0%

Splits Time

Colin Gilligan Perfect Race
Splits Total Average Total
Running 1 05:13 00:00 04:49 +00:24 00:00 +00:00
Ski Erg 04:25 05:13 04:30 -00:05 04:49 +00:24
Running 2 04:53 09:38 05:06 -00:13 09:19 +00:19
Sled Push 03:16 14:31 03:02 +00:14 14:25 +00:06
Running 3 05:06 17:47 05:32 -00:26 17:27 +00:20
Sled Pull 05:07 22:53 05:14 -00:07 22:59 -00:06
Running 4 05:16 28:00 05:32 -00:16 28:13 -00:13
Burpees Broad Jump 06:37 33:16 05:43 +00:54 33:45 -00:29
Running 5 05:35 39:53 05:44 -00:09 39:28 +00:25
Rowing 04:46 45:28 04:54 -00:08 45:12 +00:16
Running 6 05:33 50:14 05:33 +00:00 50:06 +00:08
Farmers Carry 02:17 55:47 02:16 +00:01 55:39 +00:08
Running 7 05:24 58:04 05:33 -00:09 57:55 +00:09
Sandbag Lunges 06:35 01:03:28 05:25 +01:10 01:03:28 +00:00
Running 8 05:38 01:10:03 06:12 -00:34 01:08:53 +01:10
Wall Balls 06:44 01:15:41 06:53 -00:09 01:15:05 +00:36
Roxzone 06:48 01:29:21 07:23 -00:35 01:29:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Colin, first off, let’s give a round of applause for your solid finish! Ranking 63rd in your age group out of 205 athletes puts you in the top 30%, which is no small feat! Your overall time of 01:29:21 shows that you’ve got the endurance and the heart to keep pushing through. With a total running time of 00:42:38, you’re definitely leaning towards a runner profile, which is fantastic for Hyrox. Your best running lap at 00:04:53 indicates speed and efficiency when you're in your groove.

However, it seems like your pacing strategy may have been a bit off, especially in the first running segment where you were 25 seconds slower than average. Starting a little too conservatively can sometimes be strategic, but in this case, it may have cost you some momentum. You’ve got the speed to burn, so let’s harness that energy more effectively from the get-go in future races. Overall, you need to work on your strength segments to balance out that runner’s edge. Think of it like being a superhero with a speed superpower—now it’s time to add some serious muscle to that cape! 💪

Segments to Improve:

Now, let’s drill down into those segments where you can really turn the tide and unleash your inner beast. The three segments that stand out as areas for improvement are the Sandbag Lunges, Burpees Broad Jump, and Sled Push.

  • Sandbag Lunges (00:06:35, 01:10 slower than average): These lunges are a killer for a reason; they torch your legs while demanding core stability. To improve, focus on form first—keep your chest up and back straight. Incorporate these drills into your routine:
    • Weighted Lunges: Start light and gradually increase the weight. Aim for 3 sets of 10-12 reps per leg.
    • Walking Lunges: Do these for 30-50 meters to build endurance and strength. Add a sandbag for added intensity!
    • Single-Leg Romanian Deadlifts: Focus on balance and strength. 3 sets of 8-10 reps per leg.
  • Burpees Broad Jump (00:06:37, 00:54 slower than average): A tough combo that requires explosive power and cardio endurance. To boost your performance here:
    • Practice Box Jumps: They help develop explosive power. Aim for 3 sets of 8-10 jumps.
    • Burpee Variations: Incorporate different styles—regular, with a push-up, or lateral burpees. 3 sets of 10-15 reps.
    • Broad Jump Drills: Focus on technique. 4-5 jumps, focusing on distance and form with each rep.
  • Sled Push (00:03:16, 00:14 slower than average): This segment can wreck even the fittest athlete’s day. To improve your sled push:
    • Weighted Pushing: Utilize a sled or a heavy weight. Aim for short, intense pushes over 20 meters. 5-6 sets.
    • Leg Press: Strengthen your quads and glutes. 3 sets of 8-10 reps.
    • Core Stability Exercises: Strong core equals better pushing power. Planks and side planks can be your best friends here!
Race Strategies:

Here’s where we turn this feedback into race-day magic! During your next race, consider these strategies to optimize performance:

  • Pacing: Start strong but controlled. Aim to hit the first running segment closer to your best lap time. Set a consistent pace from the beginning to maintain energy.
  • Transition Efficiency: Work on improving your roxzone time. Practice quick transitions in training, almost like a relay baton handoff. Quick shoes off, shoes on, and go! Each second counts!
  • Breathing Techniques: During strength segments, focus on your breathing to maintain energy levels. Inhale through your nose, exhale through your mouth to keep that heart rate in check.
Conclusion:

Colin, you’ve got a solid foundation to build on, and every race is a step toward becoming a stronger athlete. Remember, “It’s not about the destination, it’s about the journey.” You’re doing great—keep pushing those limits! Get out there and tackle those weaknesses head-on like a champ! And if it ever feels tough, just remember: even the best athletes had to start somewhere. So lace up, hit the gym, and let’s crush those next goals together! 🏆💥

Stay strong, stay hungry, and keep striving for greatness! I’m Rox-Coach, and I’m here to help you every step of the way!

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
Christopher Koch 2024 Frankfurt 01:29:16
Santiago Perea 2024 Malaga 01:29:25
Brian Middleton 2024 Stuttgart 01:29:25
Alexander Wun Jone Kan 2024 Hong Kong 01:29:51
James Monaghan 2024 Stockholm 01:29:20
Matt Rouxel 2024 Paris 01:29:29
Danny Summers 2024 Manchester 01:29:32
Robert Whitby 2022 London 01:29:37
Scott Morton 2023 Manchester 01:29:39
Simon Koller 2024 Vienna 01:28:56
Other Results from this athlete
2024 Perth Colin Gilligan, John Paul Breen 01:10:47
2023 Glasgow Colin Gilligan 01:30:19

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