Daly Paul Hyrox Result

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 684 similar athletes.

Performance Highlights

IRL IRL Flag Men 50-54 #104025 01:51:30 33rd in AG | Top 78.6% 656th | Top 84.8%
+01:51
56:28
Run Total
+00:17
07:04
Avg. Lap
-01:39
03:57
Best Lap
-03:44
43:17
Workout Total
-00:28
05:24
Avg. Workout
+01:38
11:50
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 684 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 684 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Daly 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 Daly 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 684 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 Daly 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 Daly 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 06:29. Check the detail of the improvement plan below.

04:25 Potential Improvement 68.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:25 56:28 to 52:03 68.1%
Sled Pull 00:59 07:32 to 06:33 15.2%
Rowing 00:45 06:05 to 05:20 11.6%
Sled Push 00:20 04:10 to 03:50 5.1%
Ski Erg 00:00 04:48 to 04:48 0.0%
Burpees Broad Jump 00:00 06:34 to 06:34 0.0%
Farmers Carry 00:00 02:06 to 02:06 0.0%
Sandbag Lunges 00:00 04:18 to 04:18 0.0%
Wall Balls 00:00 07:44 to 07:44 0.0%

Splits Time

Daly Paul Perfect Race
Splits Total Average Total
Running 1 03:57 00:00 05:27 -01:30 00:00 +00:00
Ski Erg 04:48 03:57 04:48 +00:00 05:27 -01:30
Running 2 06:21 08:45 06:03 +00:18 10:15 -01:30
Sled Push 04:10 15:06 03:42 +00:28 16:18 -01:12
Running 3 07:09 19:16 06:46 +00:23 20:00 -00:44
Sled Pull 07:32 26:25 06:34 +00:58 26:46 -00:21
Running 4 07:52 33:57 06:44 +01:08 33:20 +00:37
Burpees Broad Jump 06:34 41:49 07:40 -01:06 40:04 +01:45
Running 5 07:08 48:23 07:06 +00:02 47:44 +00:39
Rowing 06:05 55:31 05:22 +00:43 54:50 +00:41
Running 6 07:18 01:01:36 06:52 +00:26 01:00:12 +01:24
Farmers Carry 02:06 01:08:54 02:44 -00:38 01:07:04 +01:50
Running 7 08:14 01:11:00 06:50 +01:24 01:09:48 +01:12
Sandbag Lunges 04:18 01:19:14 07:00 -02:42 01:16:38 +02:36
Running 8 08:33 01:23:32 08:29 +00:04 01:23:38 -00:06
Wall Balls 07:44 01:32:05 09:11 -01:27 01:32:07 -00:02
Roxzone 11:50 01:51:30 10:12 +01:38 01:51:30
Based on 684 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Paul Daly had a solid performance in the 2023 Dublin Hyrox race. He finished with an overall rank of 656, which places him in the top 57% of all athletes. In his age group (50-54), he achieved a rank of 33, placing him in the top 62% of athletes. His overall time was 01:51:30, with a total running time of 00:56:28, which was 03:17 slower than the average for his finish time.

While Paul's overall performance was commendable, there are areas where he can focus on improving to enhance his future race performances.

Segments to Improve


1. Run Total:
Paul lost significant time in this segment. To improve his running performance, he should incorporate interval training into his routine. This can include high-intensity interval training (HIIT) sessions, such as sprint repeats or hill training, to improve his speed and endurance.

2. Roxzone:
Paul spent 11 minutes and 50 seconds in the roxzone, which was 01:46 slower than the average. To improve this segment, he should work on improving his overall fitness and reducing transition times between exercises. Incorporating circuit training or cross-training activities that simulate the transitions between exercises can be beneficial.

3. Running 7:
Paul lost 01:26 in this running segment. To improve his performance in running, he should focus on increasing his endurance and pacing. Long-distance runs and tempo runs can help improve his endurance, while practicing pacing strategies during training can help him maintain a consistent speed throughout the race.

4. Running 4:
Paul lost 01:07 in this running segment. Similar to the previous recommendation, incorporating long-distance runs and tempo runs can help improve his endurance and pacing. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can help improve his running performance.

5. Rowing:
Paul lost 44 seconds in the rowing segment. To improve his rowing performance, he should focus on improving his rowing technique and building strength in his upper body. Incorporating exercises such as bent-over rows and lat pulldowns can help improve his rowing power and efficiency.

6. Sled Pull:
Paul lost 35 seconds in the sled pull segment. To improve his performance in this segment, he should focus on building strength in his lower body and improving his technique. Exercises such as deadlifts and squats can help improve his lower body strength, while practicing sled pull technique during training can help him become more efficient.

7. Running 6:
Paul lost 29 seconds in this running segment. To improve his running performance in this segment, he should focus on improving his endurance and pacing. Incorporating interval training, such as fartlek runs or tempo runs, can help improve his speed and endurance.

8. Running 2 and Running 3:
Paul lost 21 seconds in both of these running segments. Similar to the previous recommendations, focusing on improving his endurance and pacing through interval training and incorporating strength training exercises for running can help improve his performance in these segments.

Strategies


During the race, Paul should focus on pacing himself to maintain a consistent speed throughout. Starting too fast can lead to fatigue later on, while starting too slow may lead to missed opportunities for gaining time. Additionally, he should prioritize efficient transitions between exercises to minimize time spent in the roxzone.

To improve his overall performance, Paul should incorporate a balanced training routine that includes both cardiovascular endurance training and strength training. This can include a mix of running, interval training, circuit training, and targeted strength exercises. Additionally, practicing specific movements and techniques for each exercise in the race can help improve efficiency and performance.

Overall, Paul Daly has shown great potential in the 2023 Dublin Hyrox race. By focusing on the recommended areas of improvement and implementing the suggested training strategies and techniques, he can enhance his performance in future races.

Similar Athletes
Farr David 2024 Manchester 01:51:15
Muralis Aivaras 2024 Perth 01:51:20
Coady Chris 2023 Dublin 01:51:45
Hofmann Markus 2024 Köln 01:51:57
Baldwin Hardy 2023 Birmingham 01:51:14
Brunner Nik 2023 London 01:51:36
Pollefeyt Yves 2022 Amsterdam 01:51:01
Tonon Alessandro 2024 Turin 01:51:18
Yatco Jeremy 2023 Singapore 01:51:37
Lendinez Tirado Manuel 2022 Valencia 01:51:31

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