Dive into this athlete’s performance at 2024 Chicago Navy Pier 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 To 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 To 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 To 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 To 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
03:20.
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 To's performance in the 2024 Chicago Navy Pier HYROX race was commendable. He ranked well within the top 20% in the 30-34 age group, demonstrating a strong performance. His total running time was faster than average, indicating a strong runner profile. He started the race exceptionally well, with a running time that was significantly faster than average. However, his performance in the roxzone indicates he took more time in transitions, which suggests a potential area for improvement.
Segments to Improve
Roxzone: Paul's time spent in the Roxzone was slower than average, indicating room for improvement in transitions and overall fitness. He can improve his transition time by practicing drills that mimic the transitions between exercises. These would include exercises like burpees, which involve both strength and cardio aspects and require quick transitions.
Ski Erg: His performance on the Ski Erg was slower than average. To improve this, he could incorporate more upper body strength and endurance workouts into his routine. Exercises such as cable pull downs, seated rows, and bent over rows can be beneficial. Also, he could train with a Ski Erg machine to enhance his technique and stamina.
Sled Push and Sled Pull: These segments were slower than average, indicating a need to boost lower body strength and power. Specific training exercises like weighted squats, deadlifts, and lunges could help. Incorporating plyometric exercises like jump squats and box jumps can also enhance explosive power which is crucial for these segments.
Burpees Broad Jump: This segment was slower than average, suggesting a need for improved full-body explosive power and cardiorespiratory endurance. To improve, Paul can incorporate more plyometric exercises, HIIT workouts, and practice the burpees broad jump technique under fatigue conditions.
Race Strategies
Considering Paul's performance, a few race strategies could help him improve his overall time. To start with, he could try to maintain a consistent pace throughout the running segments instead of starting too fast. This would aid in conserving energy for later segments where his performance tends to drop. Furthermore, focusing on a quick recovery post strength segments would help him regain his running pace more efficiently. Finally, practicing efficient transition techniques between exercises would significantly reduce his time spent in the Roxzone.
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