Dive into this athlete’s performance at 2023 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 374 similar athletes.
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.
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.
This section showcases the entire Coia 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 Coia Paul's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Coia 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.
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 Coia 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 10:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 08:10 | 01:03:01 to 54:51 | 75.5% |
| Burpees Broad Jump | 00:58 | 09:04 to 08:06 | 8.9% |
| Wall Balls | 00:38 | 10:30 to 09:52 | 5.9% |
| Farmers Carry | 00:34 | 03:35 to 03:01 | 5.2% |
| Rowing | 00:21 | 05:50 to 05:29 | 3.2% |
| Ski Erg | 00:08 | 05:05 to 04:57 | 1.2% |
| Sled Push | 00:00 | 02:11 to 02:11 | 0.0% |
| Sled Pull | 00:00 | 05:59 to 05:59 | 0.0% |
| Sandbag Lunges | 00:00 | 06:56 to 06:56 | 0.0% |
| Coia Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:54 | 00:00 | 05:38 +01:16 | 00:00 +00:00 |
| Ski Erg | 05:05 | 06:54 | 04:55 +00:10 | 05:38 +01:16 |
| Running 2 | 06:47 | 11:59 | 06:23 +00:24 | 10:33 +01:26 |
| Sled Push | 02:11 | 18:46 | 04:01 -01:50 | 16:56 +01:50 |
| Running 3 | 07:04 | 20:57 | 07:14 -00:10 | 20:57 +00:00 |
| Sled Pull | 05:59 | 28:01 | 07:11 -01:12 | 28:11 -00:10 |
| Running 4 | 07:38 | 34:00 | 07:14 +00:24 | 35:22 -01:22 |
| Burpees Broad Jump | 09:04 | 41:38 | 08:26 +00:38 | 42:36 -00:58 |
| Running 5 | 08:34 | 50:42 | 07:39 +00:55 | 51:02 -00:20 |
| Rowing | 05:50 | 59:16 | 05:31 +00:19 | 58:41 +00:35 |
| Running 6 | 07:55 | 01:05:06 | 07:15 +00:40 | 01:04:12 +00:54 |
| Farmers Carry | 03:35 | 01:13:01 | 02:53 +00:42 | 01:11:27 +01:34 |
| Running 7 | 07:58 | 01:16:36 | 07:19 +00:39 | 01:14:20 +02:16 |
| Sandbag Lunges | 06:56 | 01:24:34 | 07:55 -00:59 | 01:21:39 +02:55 |
| Running 8 | 10:15 | 01:31:30 | 09:17 +00:58 | 01:29:34 +01:56 |
| Wall Balls | 10:30 | 01:41:45 | 10:10 +00:20 | 01:38:51 +02:54 |
| Roxzone | 08:04 | 02:00:13 | 11:12 -03:08 | 02:00:13 |
Based on his splits analysis, Paul's total running time of 01:03:01 was 07:14 slower than the average for his finish time. This indicates that he may need to work on his overall fitness and transition time to improve his performance in the roxzone. Additionally, his best running lap of 00:06:47 suggests that he has the potential to improve his running speed and endurance.
- Transitions: Paul should focus on improving his transition time in the roxzone to minimize time lost. Practicing quick and efficient transitions during training sessions will help him become more proficient in this aspect of the race.
- Strength Training: Given that Paul's total running time was slower than average, he should prioritize strength training to improve his running performance. Incorporating exercises such as squats, deadlifts, and lunges into his training routine will help him build leg strength and power, ultimately enhancing his running abilities.
- Endurance Training: To improve his overall endurance, Paul should include longer distance runs and interval training in his training routine. Gradually increasing the duration and intensity of his runs will help him build stamina and improve his performance in the longer segments of the race.
- Technique Work: Paul should focus on improving his running form and efficiency. This can be achieved through drills such as high knees, butt kicks, and strides. Practicing these drills regularly will help him develop proper running mechanics and increase his running speed.
- Mental Preparation: Lastly, Paul should work on his mental preparation for the race. Developing strategies to stay focused and motivated during challenging segments will help him maintain a strong effort and perform at his best throughout the entire race.
| Similar Athletes | |||
|---|---|---|---|
| Averill Greg | 2024 Dallas | 01:59:58 | |
| Cook Kyle | 2021 Dallas | 02:00:37 | |
| Thomas Josiah | 2024 Houston | 02:00:18 | |
| Lehmensiek Michel | 2020 Hannover | 02:00:42 | |
| Petka Josef | 2023 München | 02:00:37 | |
| Bong Kenny | 2024 Singapore National Stadium | 02:00:08 | |
| Richter Leif | 2023 Hannover | 02:00:11 | |
| Pantoja Joshua | 2020 Dallas | 01:59:50 | |
| Bekker Jody | 2024 Rotterdam | 02:00:09 | |
| Dośpiał Dariusz | 2024 Katowice | 02:00:36 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Melbourne | 01:57:42 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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