Mcallister Paul Hyrox Result

Dive into this athlete’s performance at 2023 Birmingham 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.

Performance Highlights

GBR GBR Flag Men 40-44 #125002 01:31:50 137th in AG | Top 54.6% 693rd | Top 59.2%
-01:12
44:10
Run Total
-00:09
05:31
Avg. Lap
-00:51
03:55
Best Lap
+00:23
39:20
Workout Total
+00:03
04:55
Avg. Workout
+00:52
08:25
Roxzone

Race Summary

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 Mcallister 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 Mcallister 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 Mcallister 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 Mcallister 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 03:03. Check the detail of the improvement plan below.

01:34 Potential Improvement 51.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:34 06:53 to 05:19 51.4%
Rowing 00:30 05:23 to 04:53 16.4%
Wall Balls 00:26 07:11 to 06:45 14.2%
Sled Pull 00:23 05:29 to 05:06 12.6%
Sled Push 00:10 03:09 to 02:59 5.5%
Ski Erg 00:00 04:25 to 04:25 0.0%
Burpees Broad Jump 00:00 04:39 to 04:39 0.0%
Farmers Carry 00:00 02:11 to 02:11 0.0%
Run Total 00:00 44:10 to 44:10 0.0%

Splits Time

Mcallister Paul Perfect Race
Splits Total Average Total
Running 1 03:55 00:00 04:46 -00:51 00:00 +00:00
Ski Erg 04:25 03:55 04:33 -00:08 04:46 -00:51
Running 2 05:19 08:20 05:15 +00:04 09:19 -00:59
Sled Push 03:09 13:39 03:07 +00:02 14:34 -00:55
Running 3 05:21 16:48 05:45 -00:24 17:41 -00:53
Sled Pull 05:29 22:09 05:20 +00:09 23:26 -01:17
Running 4 05:35 27:38 05:44 -00:09 28:46 -01:08
Burpees Broad Jump 04:39 33:13 05:56 -01:17 34:30 -01:17
Running 5 05:52 37:52 05:55 -00:03 40:26 -02:34
Rowing 05:23 43:44 04:57 +00:26 46:21 -02:37
Running 6 05:38 49:07 05:44 -00:06 51:18 -02:11
Farmers Carry 02:11 54:45 02:20 -00:09 57:02 -02:17
Running 7 05:42 56:56 05:43 -00:01 59:22 -02:26
Sandbag Lunges 06:53 01:02:38 05:33 +01:20 01:05:05 -02:27
Running 8 06:52 01:09:31 06:28 +00:24 01:10:38 -01:07
Wall Balls 07:11 01:16:23 07:11 +00:00 01:17:06 -00:43
Roxzone 08:25 01:31:50 07:33 +00:52 01:31:50
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Paul Mcallister had a solid performance in the HYROX race in Birmingham. He finished in the top 40% of all athletes and in the top 38% of his age group. His overall time of 01:31:50 was respectable, but there are areas where he can make improvements to further enhance his performance.

Paul's total running time of 00:44:10 was 00:31 slower than the average for his finish time. This suggests that he could benefit from improving his overall fitness and his transition time in order to reduce the time spent in the roxzone. Additionally, his best running lap time of 00:03:55 indicates that he has strong running capabilities and can capitalize on this strength.

Segments to Improve


1. Sandbag Lunges:
Paul's time of 00:06:53 was 01:21 slower than the average. To improve in this segment, he should focus on strengthening his legs and core through exercises such as squats, lunges, and deadlifts. Additionally, practicing sandbag lunges with heavier weights will help him build endurance and improve his speed in this particular exercise.

2. Roxzone:
Paul's time of 00:08:25 in the roxzone was 00:56 slower than the average. To improve in this segment, he should work on improving his overall fitness and endurance. Incorporating high-intensity interval training (HIIT) workouts and circuit training into his training routine will help him build the necessary stamina for faster transitions between exercises.

3. Run Total:
Paul's total running time of 00:44:10 was 00:31 slower than the average. To enhance his running performance, he should focus on incorporating more running-specific workouts into his training routine. This can include interval training, hill sprints, and tempo runs. Additionally, working on his running form and efficiency can help him shave off valuable seconds.

4. Rowing:
Paul's time of 00:05:23 in the rowing segment was 00:29 slower than the average. To improve in this area, he should focus on building his upper body and core strength. Exercises such as rows, pull-ups, and planks can help him improve his rowing performance. Additionally, practicing rowing technique and incorporating rowing intervals into his training routine will help him become more efficient in this exercise.

5. Running 8:
Paul's time of 00:06:52 in the eighth running segment was 00:21 slower than the average. To improve in this segment, Paul should focus on building his endurance and speed through longer distance runs and interval training. Incorporating exercises such as hill sprints and tempo runs will help him improve his overall running performance.

Strategies


- Pacing: Paul should focus on maintaining a consistent and sustainable pace throughout the race. It is important to avoid starting too fast and burning out early, as well as avoiding starting too slow and having to play catch-up later. Finding a pace that allows for a strong finish without sacrificing overall performance is key.

- Transitions: Paul should work on improving his transition times between exercises. Practicing quick and efficient transitions during training sessions will help him save valuable time during the race. Additionally, mentally preparing for each transition and having a clear plan of action can also help minimize time lost.

- Mental Toughness: HYROX races can be physically and mentally demanding. Paul should focus on mental training techniques such as visualization, positive self-talk, and maintaining a strong mindset throughout the race. This will help him push through challenging moments and stay focused on his performance.

In conclusion, Paul Mcallister had a solid performance in the HYROX race in Birmingham. While there are areas for improvement, such as the sandbag lunges, roxzone, total running time, rowing, and running 8, he showed strength in his overall running capabilities. By incorporating specific training strategies and techniques, such as strength exercises, form corrections, and race strategies, Paul can enhance his performance and continue to improve in future races.

Similar Athletes
Cross Anthony 2024 Birmingham 01:32:03
Appriou Gaétan 2024 Paris 01:32:14
Hodgkinson William 2024 Birmingham 01:32:12
Merten Marcel 2022 Bremen 01:32:02
Tomkins Paul 2024 Rimini 01:31:37
Dinclaux Tom 2024 Bordeaux 01:32:00
Carter Bryan 2024 Dallas 01:31:21
Marzougui Dries 2024 Amsterdam 01:31:29
Critchfield Thomas 2024 Singapore National Stadium 01:31:58
Maurer Christian 2024 Stuttgart 01:32:02

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