Dive into this athlete’s performance at 2024 Malaga 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.
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 Singleton 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 Singleton 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 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 Singleton 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 Singleton 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
04:14.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Paul Singleton's performance in the 2024 Malaga HYROX race places him solidly in the top 39% of his age group and overall, showcasing a balanced profile with a slight advantage in running, evidenced by his total running time being 02:20 faster than average. This suggests a strong runner profile, but also indicates room for improvement in strength-based exercises to achieve a more hybrid athlete status. His pacing strategy shows a strong start in running segments but indicates potential overexertion in strength exercises, as seen in slower times in segments like the Wall Balls, Sled Pull, and Farmers Carry. The initial slower Running 1 segment suggests a conservative start, which might have helped in preserving energy for subsequent runs but also indicates room for a more aggressive start.
Segments to Improve:
Wall Balls: Paul's performance in Wall Balls was significantly slower than average, indicating a need for improvement in both strength and endurance. To enhance performance, focus on high-intensity interval training (HIIT) with exercises that target the quads, glutes, and shoulders. Incorporate medicine ball squat presses, thrusters, and kettlebell swings to build explosive power. Practicing wall balls with a heavier ball than used in competitions can also improve endurance and strength.
Sled Pull: The slower time in Sled Pull suggests a need for enhanced leg and core strength. Implement sled drag and pull exercises in training, gradually increasing weight to build resistance. Additionally, incorporate compound movements like deadlifts and farmer's walks to improve grip strength and overall pulling power.
Farmer's Carry: The slower Farmer's Carry time indicates a potential lack of grip strength and core stability. To improve, focus on grip strengthening exercises such as wrist curls and dead hangs. Core strengthening exercises, including planks and suitcase carries, will improve stability and endurance in carrying heavy weights over distances.
Burpees Broad Jump: To improve in this segment, work on plyometric exercises to increase explosive power and endurance. Box jumps, broad jumps, and plyometric push-ups will help build the necessary strength and agility. Focus on maintaining a consistent pace and efficient form throughout the exercise to conserve energy.
Sandbag Lunges: The slightly slower time here suggests a need for improved lower body strength and endurance. Incorporate lunges with varying weights and distances into training routines. Weighted step-ups and Bulgarian split squats can also help build strength and stability in the legs.
Race Strategies:
Start Strong: Given the conservative start in Running 1, consider adopting a slightly more aggressive pace at the beginning of the race to capitalize on fresh energy reserves, without overexerting to the point of fatigue in later segments.
Transition Efficiency: Work on minimizing rest time and improving transition speed between exercises. This can be achieved through practicing quick transitions in training sessions and focusing on cardiovascular fitness to recover faster between segments.
Strength-Endurance Balance: Given the stronger running profile, integrate more strength training into the routine, focusing on the identified weaker segments. This doesn't mean neglecting running; maintain running fitness while strategically increasing strength workouts.
Pacing Strategy: Implement a pacing strategy that allows for consistent performance across all segments. Use training data to understand where energy can be conserved and where it can be expended more liberally. Practicing race simulations can help fine-tune this strategy.
Mental Preparation: Mental toughness plays a crucial role in enduring the challenges of each segment. Include visualization and mental resilience exercises in the training regimen to prepare for the physical and psychological demands of the race.
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