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
365 similar athletes.
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 365 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 365 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Gillen Paul'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 Gillen Paul'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 365 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 Gillen Paul'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 Gillen Paul'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
10:08.
Check the detail of the improvement plan below.
Based on 365 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Paul Gillen demonstrated a commendable performance at the 2024 Dublin HYROX race. Despite being in a highly competitive age group of 40-44, he managed to rank in the top 63% of all athletes and his age group, which is a significant achievement. Looking at the overall race time, Paul finished the race in 02:00:38, which indicates a resilient performance.
When it comes to his race profile, Paul seems to be leaning more towards strength-based activities rather than running, as his total running time was 01:36 slower than average. However, he started the race at a significantly faster pace than average, as seen in the Running 1 segment, which might have impacted his energy levels and pace in the later stages of the race.
Segments to Improve:
Run Total: The overall running time for Paul was slower than the average by 4:55. This indicates that there is room for improvement in his running efficiency and endurance. Incorporating interval training, where he alternates between high-intensity and low-intensity running, can help improve his cardiovascular fitness and running speed. Additionally, hill sprints can be beneficial for building strength and speed.
Sled Pull and Sled Push: These segments were slower than average by 2:51 and 1:19 respectively, suggesting a need for increased functional strength and power. Training routines focusing on whole-body workouts, such as deadlifts, kettlebell swings, and farmer's walks, can be beneficial for improving these segments.
Burpees Broad Jump: This segment was 3:10 slower than average, indicating that a combination of power and cardiovascular fitness needs improvement. Plyometric exercises, such as box jumps and burpees, combined with high-intensity interval training (HIIT), can be effective here.
Race Strategies:
To better his performance in future races, Paul should consider the following strategies:
Pacing: While Paul has a strong start in the race, he seems to lose pace as the race progresses. He should work on maintaining a consistent pace throughout the race, which would involve conserving his energy in the initial stages and using it effectively in the later parts.
Transition: Paul should work on improving his transition times between exercise zones, as indicated by the Roxzone time. This could involve practicing quick recovery techniques and improving overall fitness to reduce fatigue during transitions.
Strength Training: As Paul appears to lean more towards strength-based activities, he should continue to focus on this while also improving his running efficiency. This balanced approach may help enhance his overall performance in future races.