Dive into this athlete’s performance at 2024 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 06:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:26 (From 07:24 to 04:58) | 35.9% |
| Farmers Carry | 01:14 (From 03:16 to 02:02) | 18.2% |
| Sled Pull | 00:59 (From 05:36 to 04:37) | 14.5% |
| Wall Balls | 00:53 (From 06:54 to 06:01) | 13.0% |
| Sled Push | 00:33 (From 03:14 to 02:41) | 8.1% |
| Sandbag Lunges | 00:32 (From 05:20 to 04:48) | 7.9% |
| Rowing | 00:09 (From 04:52 to 04:43) | 2.2% |
| Ski Erg | 00:01 (From 04:23 to 04:22) | 0.2% |
| Run Total | 00:00 (From 37:56 to 37:56) | 0.0% |
| Donald Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:45 | 00:00 | 04:35 +00:10 | 00:00 +00:00 |
| Ski Erg | 04:23 | 04:45 | 04:26 -00:03 | 04:35 +00:10 |
| Running 2 | 04:14 | 09:08 | 04:56 -00:42 | 09:01 +00:07 |
| Sled Push | 03:14 | 13:22 | 02:52 +00:22 | 13:57 -00:35 |
| Running 3 | 04:40 | 16:36 | 05:23 -00:43 | 16:49 -00:13 |
| Sled Pull | 05:36 | 21:16 | 04:53 +00:43 | 22:12 -00:56 |
| Running 4 | 04:34 | 26:52 | 05:20 -00:46 | 27:05 -00:13 |
| Burpees Broad Jump | 07:24 | 31:26 | 05:17 +02:07 | 32:25 -00:59 |
| Running 5 | 04:50 | 38:50 | 05:31 -00:41 | 37:42 +01:08 |
| Rowing | 04:52 | 43:40 | 04:48 +00:04 | 43:13 +00:27 |
| Running 6 | 04:38 | 48:32 | 05:22 -00:44 | 48:01 +00:31 |
| Farmers Carry | 03:16 | 53:10 | 02:10 +01:06 | 53:23 -00:13 |
| Running 7 | 04:52 | 56:26 | 05:21 -00:29 | 55:33 +00:53 |
| Sandbag Lunges | 05:20 | 01:01:18 | 05:04 +00:16 | 01:00:54 +00:24 |
| Running 8 | 05:26 | 01:06:38 | 05:57 -00:31 | 01:05:58 +00:40 |
| Wall Balls | 06:54 | 01:12:04 | 06:28 +00:26 | 01:11:55 +00:09 |
| Roxzone | 06:17 | 01:25:09 | 06:46 -00:29 | 01:25:09 |
Paul Donald, a HYROX athlete in the 40-44 age group, performed commendably in the 2024 Birmingham event. His overall rank was 1346, placing him in the top 41% of 3261 athletes, while in his age group he ranked 222, putting him in the top 38% of 579 athletes. His total running time was 00:37:56, which was faster by 04:45 than the average participant. As for his acceleration, he displayed a consistent pattern of gaining speed as the race progressed, indicating a well-paced strategy.
Paul demonstrated a strong running profile, outperforming the average running time with his best running lap recorded at 00:04:14. However, while his running prowess is evident, it seems that he could benefit from additional strength training to improve his overall time.
Given Paul's strong running profile, he should aim to maximize this strength by maintaining a steady pace throughout the race and conserving enough energy for the strength-based segments. He can also try to shorten his rest periods and transitions between segments to increase his overall speed. Employing endurance training techniques, such as interval running and hill sprints, can further enhance his running performance.
For the strength-based segments, focusing on correct form and technique can prevent fatigue and injury, enabling him to maintain a good pace throughout the race. Strength training should be incorporated into his routine, focusing on the specific muscles used in the Sled Pull, Farmers Carry, and Wall Balls segments. Finally, incorporating recovery strategies, such as proper nutrition and rest, can help ensure optimal performance on race day.
| Similar Athletes | |||
|---|---|---|---|
| Khatib Jan Victor | 2024 Köln | 01:24:44 | |
| Reusch Christian | 2023 Frankfurt | 01:25:16 | |
| Tharmaraja Thahesh | 2023 Stockholm | 01:25:32 | |
| Van Eck Theo | 2024 Taipei | 01:25:39 | |
| Harron Jamie | 2023 Madrid | 01:25:14 | |
| Assendelft Fulco | 2024 Amsterdam | 01:25:38 | |
| Mcguinness Liam | 2022 London | 01:25:18 | |
| Dickinson Robert | 2024 Dublin | 01:24:49 | |
| Yatco Jeremy | 2023 Hong Kong | 01:25:21 | |
| Harrison Carl | 2024 Manchester | 01:25:21 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow Donald Paul | 01:15:23 | |
| 2022 Birmingham Donald Paul | 01:18:04 | |
| 2024 Manchester Donald Paul, Kolinsky Harry | 01:06:27 | |
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Donald Paul
