Dive into this athlete’s performance at 2023 World Championships Manchester 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 485 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 Gillingham 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 Gillingham 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 Gillingham 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 Gillingham 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 06:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:52 | 36:20 to 33:28 | 47.3% |
| Wall Balls | 01:30 | 06:34 to 05:04 | 24.7% |
| Sled Push | 00:58 | 03:42 to 02:44 | 15.9% |
| Burpees Broad Jump | 00:18 | 03:30 to 03:12 | 4.9% |
| Farmers Carry | 00:17 | 01:59 to 01:42 | 4.7% |
| Rowing | 00:06 | 04:20 to 04:14 | 1.6% |
| Ski Erg | 00:03 | 03:59 to 03:56 | 0.8% |
| Sled Pull | 00:00 | 04:00 to 04:00 | 0.0% |
| Sandbag Lunges | 00:00 | 03:50 to 03:50 | 0.0% |
| Gillingham Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:14 | 00:00 | 03:46 -00:32 | 00:00 +00:00 |
| Ski Erg | 03:59 | 03:14 | 04:02 -00:03 | 03:46 -00:32 |
| Running 2 | 04:13 | 07:13 | 04:03 +00:10 | 07:48 -00:35 |
| Sled Push | 03:42 | 11:26 | 03:08 +00:34 | 11:51 -00:25 |
| Running 3 | 04:34 | 15:08 | 04:23 +00:11 | 14:59 +00:09 |
| Sled Pull | 04:00 | 19:42 | 04:59 -00:59 | 19:22 +00:20 |
| Running 4 | 04:42 | 23:42 | 04:24 +00:18 | 24:21 -00:39 |
| Burpees Broad Jump | 03:30 | 28:24 | 03:34 -00:04 | 28:45 -00:21 |
| Running 5 | 04:48 | 31:54 | 04:28 +00:20 | 32:19 -00:25 |
| Rowing | 04:20 | 36:42 | 04:19 +00:01 | 36:47 -00:05 |
| Running 6 | 04:52 | 41:02 | 04:25 +00:27 | 41:06 -00:04 |
| Farmers Carry | 01:59 | 45:54 | 01:55 +00:04 | 45:31 +00:23 |
| Running 7 | 04:54 | 47:53 | 04:27 +00:27 | 47:26 +00:27 |
| Sandbag Lunges | 03:50 | 52:47 | 04:15 -00:25 | 51:53 +00:54 |
| Running 8 | 05:06 | 56:37 | 04:45 +00:21 | 56:08 +00:29 |
| Wall Balls | 06:34 | 01:01:43 | 05:41 +00:53 | 01:00:53 +00:50 |
| Roxzone | 03:12 | 01:11:21 | 04:47 -01:35 | 01:11:21 |
His overall time of 01:11:21 is respectable, but there are areas where he can improve to enhance his performance. His total running time of 00:36:20 was 01:18 slower than the average, indicating that he may need to focus on improving his running speed and endurance.
On the positive side, Paul's best running lap was 00:03:14, which was 00:38 faster than the average. This suggests that he has the capability to perform well in running segments.
- Transitions: To improve the roxzone time, Paul should focus on improving his overall fitness and transition time. Incorporating interval training with shorter, faster segments can help improve overall fitness and speed. Additionally, practicing quick and efficient transitions between exercises can help minimize time spent in the roxzone.
- Strength Training: Paul should prioritize strength training exercises that target the specific muscle groups used in each segment. This will help improve overall strength and power, leading to better performance in the race. Incorporating exercises such as squats, deadlifts, lunges, and kettlebell swings can be beneficial.
- Endurance Training: To improve running performance, Paul should incorporate both long distance runs and interval training into his training routine. This will help improve overall endurance and running speed. Additionally, incorporating hill training can help improve leg strength and running efficiency.
- Technique: Proper technique is key to maximizing performance in each segment. Paul should focus on practicing and refining the specific techniques required for each exercise, ensuring he is using the correct muscles and movements to generate power and efficiency.
Overall, Paul Gillingham's performance in the Hyrox race was commendable, placing him in the top percentage of his age group. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, he can further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Brownie Jack | 2024 Melbourne | 01:10:53 | |
| Burke Ciarán | 2024 Dublin | 01:11:01 | |
| Piggins Jamie | 2024 Sports Direct HYROX London | 01:10:55 | |
| Frääs Simon | 2024 World Championships Nice | 01:11:20 | |
| Essig Richard | 2024 Chicago Navy Pier | 01:10:53 | |
| Krappmann Niclas | 2024 Berlin | 01:10:59 | |
| Maschitzke Toni | 2024 Frankfurt | 01:11:28 | |
| Vacca Romain | 2024 Perth | 01:10:51 | |
| Wilson Bailey | 2023 London | 01:11:10 | |
| Novak Mario | 2024 Hamburg | 01:11:03 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Basel | 01:05:28 | |
| 2023 Malmö | 01:08:14 | |
| 2023 Stockholm | 01:07:41 | |
| 2023 Milan | 01:07:33 | |
| 2024 Washington - North American Championships | 01:05:02 | |
| 2022 London | 01:07:05 | |
| 2023 Barcelona | 01:06:51 | |
| 2022 Maastricht | 01:12:37 | |
| 2023 London | 01:05:52 | |
| 2023 Maastricht European Championships | 01:05:55 | |
| 2024 Manchester | 01:07:09 | |
| 2024 Paris | 01:11:10 | |
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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