Gillingham Paul Hyrox Result

Dive into this athlete’s performance at 2024 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 953 similar athletes.

Performance Highlights

GBR GBR Flag Men 40-44 #113030 01:07:09 7th in AG | Top 3.0% 62nd | Top 4.8%
+01:28
35:38
Run Total
+00:11
04:27
Avg. Lap
-00:02
03:45
Best Lap
-00:49
27:32
Workout Total
-00:06
03:26
Avg. Workout
-00:39
03:59
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 953 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 953 athletes with similar finish time in Hyrox Men

Pacing Quality

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.

Based on 953 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 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.

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 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 03:27. Check the detail of the improvement plan below.

01:53 Potential Improvement 54.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:53 35:38 to 33:45 54.6%
Sled Push 00:41 02:35 to 01:54 19.8%
Wall Balls 00:23 04:40 to 04:17 11.1%
Sandbag Lunges 00:15 03:44 to 03:29 7.2%
Ski Erg 00:07 04:07 to 04:00 3.4%
Rowing 00:03 04:20 to 04:17 1.4%
Farmers Carry 00:03 01:35 to 01:32 1.4%
Burpees Broad Jump 00:02 03:18 to 03:16 1.0%
Sled Pull 00:00 03:13 to 03:13 0.0%

Splits Time

Gillingham Paul Perfect Race
Splits Total Average Total
Running 1 03:45 00:00 03:48 -00:03 00:00 +00:00
Ski Erg 04:07 03:45 04:07 +00:00 03:48 -00:03
Running 2 04:11 07:52 04:04 +00:07 07:55 -00:03
Sled Push 02:35 12:03 02:21 +00:14 11:59 +00:04
Running 3 04:28 14:38 04:19 +00:09 14:20 +00:18
Sled Pull 03:13 19:06 03:43 -00:30 18:39 +00:27
Running 4 04:32 22:19 04:19 +00:13 22:22 -00:03
Burpees Broad Jump 03:18 26:51 03:37 -00:19 26:41 +00:10
Running 5 04:32 30:09 04:24 +00:08 30:18 -00:09
Rowing 04:20 34:41 04:22 -00:02 34:42 -00:01
Running 6 04:31 39:01 04:20 +00:11 39:04 -00:03
Farmers Carry 01:35 43:32 01:43 -00:08 43:24 +00:08
Running 7 04:42 45:07 04:20 +00:22 45:07 +00:00
Sandbag Lunges 03:44 49:49 03:45 -00:01 49:27 +00:22
Running 8 04:57 53:33 04:36 +00:21 53:12 +00:21
Wall Balls 04:40 58:30 04:43 -00:03 57:48 +00:42
Roxzone 03:59 01:07:09 04:38 -00:39 01:07:09
Based on 953 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Paul Gillingham's performance in the 2024 Manchester HYROX race places him at a commendable position, securing the 62nd rank overall and 7th in his age group. This top-tier ranking underscores his dedication and skill in the multifaceted HYROX challenge. Notably, Paul's overall time of 01:07:09 in conjunction with his top performance in strength exercises like the Sled Pull and Farmers Carry indicates a stronger inclination towards strength-based activities. However, his total running time being 01:56 slower than average suggests room for improvement in pacing and endurance. The analysis shows Paul might be a hybrid athlete but leans more towards strength proficiency, needing to enhance his running endurance and speed to achieve a more balanced performance profile.

Segments to Improve



1. Total Running Time & Specific Running Segments (Running 7, Running 8, Running 4, Running 6):

- Analysis: Paul lost significant time in later running segments, indicating potential issues with stamina or pacing. The consistent slowdown as the race progressed suggests fatigue management and endurance need addressing.
- Advice: Incorporate interval training and tempo runs into the training regimen. Interval training with varying intensities can improve VO2 max and lactate threshold, enhancing endurance. Tempo runs, where Paul runs at a challenging but sustainable pace, will help improve his race pacing and stamina.
- Exercises: Hill repeats for building leg strength and cardiovascular endurance, and long slow distance (LSD) runs to enhance overall running economy.

2. Roxzone (Transition Time):

- Analysis: Although Paul's transition time is relatively efficient, further refinement could shave off crucial seconds. Faster transitions indicate better overall fitness and the ability to quickly switch between different types of exertion.
- Advice: Practice transitions between running and strength exercises to minimize rest time. Drills that simulate the quick switch from cardiovascular to strength exertion will be beneficial.
- Exercises: Circuit training that mimics race day conditions, combining running with functional strength exercises like kettlebell swings or medicine ball slams with minimal rest between sets.

Strategies



1. Pacing and Endurance:

- Begin the race with a conservative pace to conserve energy for later stages. Use a running watch to maintain a steady pace that's slightly faster than training runs but sustainable throughout the race.
- Implement negative splits in training where each run segment is slightly faster than the previous, mirroring a strategy to finish strong in the race.

2. Strength and Running Balance:

- Since Paul has shown proficiency in strength segments, maintain this advantage through consistent strength training, particularly focusing on exercises that mimic race activities (e.g., sled push/pull simulations).
- Balance this with increased focus on running endurance training to improve overall athletic performance and reduce total running time.

3. Transition Efficiency:

- Dedicate specific training sessions to transition practice, aiming to reduce rest time between exercises. This involves not only physical readiness but mental preparation to quickly switch focus from one exercise to the next.
- Utilize visualization techniques to mentally rehearse transitions, reducing hesitation and improving flow between race segments.

By addressing these areas with targeted training and strategic race planning, Paul Gillingham can enhance his performance in future HYROX events, potentially achieving an even more impressive rank and time. Building on his strengths while mitigating weaknesses will create a more balanced and formidable athletic profile.

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
Similar Athletes
Amoedo Kevin 2023 Malaga 01:07:05
Iguinitz Oyarzabal Aritz 2024 Maastricht 01:07:26
Van Rooijen Sander 2024 Amsterdam 01:06:51
Foot Greg 2022 London 01:07:29
Wentz Michael 2023 Amsterdam 01:07:23
Keleher Zane 2024 Brisbane 01:07:14
Dietrich Patrick 2023 Hamburg 01:07:09
Magee Stephen 2024 Sports Direct HYROX London 01:07:03
Eames Jonathan 2024 Birmingham 01:06:46
Smith Jac 2024 Glasgow 01:06:42

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