Dive into this athlete’s performance at 2024 Anaheim 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 373 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 Paul Noah'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 Paul Noah'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 Paul Noah'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 Paul Noah'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 06:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 03:20 | 13:12 to 09:52 | 48.7% |
| Sled Push | 00:59 | 05:08 to 04:09 | 14.4% |
| Sled Pull | 00:56 | 07:58 to 07:02 | 13.6% |
| Farmers Carry | 00:28 | 03:29 to 03:01 | 6.8% |
| Burpees Broad Jump | 00:24 | 08:30 to 08:06 | 5.8% |
| Rowing | 00:22 | 05:51 to 05:29 | 5.4% |
| Sandbag Lunges | 00:13 | 07:40 to 07:27 | 3.2% |
| Ski Erg | 00:09 | 05:06 to 04:57 | 2.2% |
| Run Total | 00:00 | 51:57 to 51:57 | 0.0% |
| Paul Noah | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:28 | 00:00 | 05:34 +01:54 | 00:00 +00:00 |
| Ski Erg | 05:06 | 07:28 | 04:54 +00:12 | 05:34 +01:54 |
| Running 2 | 05:23 | 12:34 | 06:21 -00:58 | 10:28 +02:06 |
| Sled Push | 05:08 | 17:57 | 03:59 +01:09 | 16:49 +01:08 |
| Running 3 | 05:56 | 23:05 | 07:13 -01:17 | 20:48 +02:17 |
| Sled Pull | 07:58 | 29:01 | 07:10 +00:48 | 28:01 +01:00 |
| Running 4 | 06:07 | 36:59 | 07:13 -01:06 | 35:11 +01:48 |
| Burpees Broad Jump | 08:30 | 43:06 | 08:26 +00:04 | 42:24 +00:42 |
| Running 5 | 06:37 | 51:36 | 07:39 -01:02 | 50:50 +00:46 |
| Rowing | 05:51 | 58:13 | 05:32 +00:19 | 58:29 -00:16 |
| Running 6 | 06:29 | 01:04:04 | 07:14 -00:45 | 01:04:01 +00:03 |
| Farmers Carry | 03:29 | 01:10:33 | 02:53 +00:36 | 01:11:15 -00:42 |
| Running 7 | 06:14 | 01:14:02 | 07:19 -01:05 | 01:14:08 -00:06 |
| Sandbag Lunges | 07:40 | 01:20:16 | 07:52 -00:12 | 01:21:27 -01:11 |
| Running 8 | 07:47 | 01:27:56 | 09:17 -01:30 | 01:29:19 -01:23 |
| Wall Balls | 13:12 | 01:35:43 | 10:05 +03:07 | 01:38:36 -02:53 |
| Roxzone | 11:06 | 01:59:52 | 11:11 -00:05 | 01:59:52 |
Noah, you crushed it out there in Anaheim! Finishing with a time of 01:59:52 puts you in the top 84% overall, and top 86% in your age group. That’s no small feat, especially when you consider the competition. With a total running time of 00:51:57, you're clearly more of a runner, clocking in at an impressive 5:47 faster than average. However, your pacing in the first segment could use some fine-tuning; coming in at 07:28, you were about 1:53 slower than average. It seems like you might have shot out of the gate with a bit too much enthusiasm—like a kid at a candy store, then slowing down after realizing the sugar rush won't last! It's essential to find that sweet spot in pacing, especially in such a demanding competition.
Alright, let’s dive into the segments that need some TLC to elevate your game. Here are the areas where you can seriously boost your performance:
Wall balls can be a killer if not approached properly. Focus on your squat depth and timing. Consider doing sets of 10-15 reps, resting only briefly in between. Try incorporating pyramid sets to build endurance. Aim for 3 sets of 15 reps, increasing the weight gradually.
This is where you can build raw power. Work on your leg drive by adding weighted sled pushes into your routine. Start with lighter weights and focus on pushing with your legs rather than your arms. Consider doing interval pushes—50 meters on, 1-minute rest, for 5-6 sets.
Similar to the sled push, this requires strong posterior chain engagement. Use a harness and perform backward sled pulls with heavy weights. Aim for 4-5 sets of 40 meters, focusing on maintaining a strong posture throughout.
Grip strength is key here! Incorporate heavy carries into your weekly routine. Try carrying kettlebells or dumbbells for 30-50 meters, resting after each set. Challenge yourself by increasing the weight gradually. Remember, a strong grip equals a strong finish!
Burpees can be a drag if your technique isn’t spot on. Practice your form, focusing on a fluid, explosive jump and a smooth transition from the ground to your feet. Try adding a plyometric workout twice a week with variations of burpees and jump squats.
Rowing is all about technique and rhythm. Incorporate interval rowing sessions into your routine. Aim for 500m sprints followed by 2 minutes of light rowing. Focus on maintaining a steady pace and a strong pull with your legs.
For your next race, let’s implement some smart strategies:
Noah, you have the potential to turn those weaknesses into strengths. Remember, “The only thing standing between you and your goal is the story you keep telling yourself.” So, tell yourself you can improve, because you absolutely can! Stay committed to your training, keep pushing those limits, and don't forget to enjoy the process. After all, running is just a fancy way of saying you’re chasing down your dreams! 🏆💥
Let’s keep this momentum going and crush the next one! You’ve got this, and I’m here to help you every step of the way. Keep grinding, keep shining! 💪
— The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| 문 수영 | 2024 Incheon | 01:59:58 | |
| Scaccuto Nicholas | 2024 Rimini | 01:59:39 | |
| Hak Will | 2024 Manchester | 02:00:11 | |
| Nevermann Thilo | 2022 Hamburg | 02:00:15 | |
| Mohr Emanuel | 2019 Hamburg | 01:59:25 | |
| Bradshaw Ty | 2022 Dallas | 01:59:23 | |
| Arnesen Bob | 2020 Chicago | 01:59:55 | |
| Donnelly Ciaran | 2024 Glasgow | 01:59:59 | |
| Kirkhope Ross | 2023 Glasgow | 01:59:51 | |
| Bernet Florian | 2024 Frankfurt | 01:59:34 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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