Dive into this athlete’s performance at 2023 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 1000 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 Mcmanus 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 Mcmanus 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 Mcmanus 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 Mcmanus 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 06:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:41 | 41:14 to 36:33 | 74.9% |
| Sled Push | 00:38 | 02:49 to 02:11 | 10.1% |
| Wall Balls | 00:24 | 05:16 to 04:52 | 6.4% |
| Rowing | 00:13 | 04:39 to 04:26 | 3.5% |
| Sled Pull | 00:12 | 03:59 to 03:47 | 3.2% |
| Ski Erg | 00:07 | 04:15 to 04:08 | 1.9% |
| Burpees Broad Jump | 00:00 | 03:43 to 03:43 | 0.0% |
| Farmers Carry | 00:00 | 01:34 to 01:34 | 0.0% |
| Sandbag Lunges | 00:00 | 03:39 to 03:39 | 0.0% |
| Mcmanus Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 02:45 | 00:00 | 04:11 -01:26 | 00:00 +00:00 |
| Ski Erg | 04:15 | 02:45 | 04:16 -00:01 | 04:11 -01:26 |
| Running 2 | 04:51 | 07:00 | 04:27 +00:24 | 08:27 -01:27 |
| Sled Push | 02:49 | 11:51 | 02:34 +00:15 | 12:54 -01:03 |
| Running 3 | 05:46 | 14:40 | 04:50 +00:56 | 15:28 -00:48 |
| Sled Pull | 03:59 | 20:26 | 04:13 -00:14 | 20:18 +00:08 |
| Running 4 | 05:31 | 24:25 | 04:47 +00:44 | 24:31 -00:06 |
| Burpees Broad Jump | 03:43 | 29:56 | 04:22 -00:39 | 29:18 +00:38 |
| Running 5 | 05:42 | 33:39 | 04:55 +00:47 | 33:40 -00:01 |
| Rowing | 04:39 | 39:21 | 04:34 +00:05 | 38:35 +00:46 |
| Running 6 | 05:30 | 44:00 | 04:49 +00:41 | 43:09 +00:51 |
| Farmers Carry | 01:34 | 49:30 | 01:55 -00:21 | 47:58 +01:32 |
| Running 7 | 05:31 | 51:04 | 04:48 +00:43 | 49:53 +01:11 |
| Sandbag Lunges | 03:39 | 56:35 | 04:21 -00:42 | 54:41 +01:54 |
| Running 8 | 05:41 | 01:00:14 | 05:11 +00:30 | 59:02 +01:12 |
| Wall Balls | 05:16 | 01:05:55 | 05:25 -00:09 | 01:04:13 +01:42 |
| Roxzone | 04:06 | 01:15:09 | 05:31 -01:25 | 01:15:09 |
In terms of pacing, Mcmanus showed good consistency throughout the race. His best running lap was 2 minutes and 45 seconds, which was 1 minute and 18 seconds faster than the average. This indicates his ability to maintain a strong pace and perform well in running segments. However, his total running time of 41 minutes and 14 seconds was 3 minutes and 49 seconds slower than the average. This suggests that he may need to focus on improving his overall fitness and transition times between exercises.
To improve in these running segments, Mcmanus should incorporate specific training strategies and techniques. The following exercises, drills, and training routines are recommended:
1. Interval Training: Incorporate interval training sessions to improve speed and endurance. This can include high-intensity interval running, such as sprint intervals or hill repeats, alternating with periods of active recovery. Aim to gradually increase the intensity and duration of these intervals over time.
2. Strength Training for Running: Include exercises that target the muscles used in running, such as squats, lunges, deadlifts, and calf raises. These exercises will help improve leg strength and power, leading to better running performance. Aim to perform these exercises with proper form and gradually increase the weight and intensity.
3. Plyometric Exercises: Incorporate plyometric exercises, such as box jumps, jump squats, and bounding, to improve explosive power and speed. These exercises will help improve running efficiency and stride length. Start with lower-intensity variations and progress gradually to more advanced exercises.
4. Tempo Runs: Include tempo runs in training, which involve running at a challenging but sustainable pace for a sustained period of time. This will help improve endurance and race pace. Start with shorter tempo runs and gradually increase the duration and intensity.
5. Transition Time Practice: To improve transition times between exercises, incorporate specific drills that simulate the race environment. This can include practicing quick equipment changes, setting up mock exercise stations, and focusing on smooth and efficient transitions. Aim to minimize rest periods and practice maintaining momentum throughout the race.
By implementing these strategies and incorporating the recommended training exercises and techniques, Paul Mcmanus can continue to improve his performance in HYROX races and further excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Rapp Alexander | 2022 Leipzig | 01:15:19 | |
| Yıldız Mert Can | 2024 Frankfurt | 01:15:05 | |
| Lyons George | 2024 Singapore | 01:15:32 | |
| Van Putten Edwin | 2024 Amsterdam | 01:15:38 | |
| Poinsignon Olivier | 2024 Turin | 01:15:26 | |
| Hendry James | 2023 London | 01:14:59 | |
| Schohaus Martijn | 2023 Amsterdam | 01:15:12 | |
| Tonkin Louis | 2024 Birmingham | 01:14:46 | |
| Reilly Paul | 2023 Glasgow | 01:15:25 | |
| Mcconnell John | 2023 Dublin | 01:15:08 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Milan | 01:11:15 | |
| 2024 London | 01:08:20 | |
| 2024 Glasgow | 01:11:40 | |
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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