Dive into this athlete’s performance at 2024 Copenhagen 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.
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 Hadler 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 Hadler 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 Hadler 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 Hadler 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
05:22.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Paul Hadler's performance in the 2024 Copenhagen HYROX race places him impressively within the top 14% of all athletes and the top 17% in his age group, showcasing significant potential and strength, particularly in his running ability. His overall time of 01:12:16, with a total running time of 00:34:19, indicates a strong running profile, being 02:48 faster than average. This suggests Paul excels in running but may find opportunities for improvement in strength-focused segments. His pacing strategy appears to have started somewhat slower, as indicated by the first running segment but improved remarkably in subsequent running laps, showing a strong finish. Therefore, focusing on strength training while maintaining his running prowess could provide a more balanced performance profile.
Segments to Improve:
Sled Pull: Paul's sled pull segment was significantly slower than average, indicating a potential lack of specific strength or technique. To improve, focus on incorporating heavy compound lifts like deadlifts and farmer's walks to build overall pulling strength. Additionally, practicing the specific sled pull motion with incremental weight can help improve technique and endurance for this segment.
Sandbag Lunges: The slow time in sandbag lunges suggests a need for increased lower body strength and stability. Bulgarian split squats and weighted lunges will build strength in the legs and core, improving stability and power for this exercise. Sandbag-specific workouts, focusing on maintaining form while moving, can also enhance performance.
Farmers Carry: This segment's slower time could indicate grip strength or endurance issues. Grip strengthening exercises (e.g., dead hangs, farmer's walks with progressively heavier weights) and core stability work (e.g., planks, dead bugs) will be beneficial. Practicing the farmer's carry with focus on posture and efficient movement will also help reduce time.
Burpees Broad Jump: To improve in this area, plyometric exercises such as box jumps and broad jumps will help build explosive power, while high-intensity interval training can increase cardiovascular recovery between jumps. Focusing on burpee efficiency, such as minimizing unnecessary movements, can also decrease time.
Race Strategies:
Start Strong, Finish Stronger: Given Paul's tendency to start slower, a more aggressive start may help in balancing his energy expenditure throughout the race, leveraging his strong running ability to maintain or improve position between strength exercises.
Segment-Specific Pacing: For segments identified as weaknesses, developing a pacing strategy that allows for consistent performance without overexertion will be key. This means not rushing at the start of these segments but finding a steady, sustainable pace.
Efficient Transitions: With a slower-than-average Roxzone time, focusing on minimizing rest and improving transition speed is crucial. Practicing quick changes between running and strength exercises in training can help make these transitions more instinctive during the race.
Recovery and Nutrition: Implementing a targeted nutrition and recovery plan leading up to and during race day can help maintain energy levels and improve overall performance. This includes proper hydration, electrolyte management, and energy replenishment strategies.
By focusing on these areas of improvement and implementing the suggested strategies and exercises, Paul can transform his already impressive performance into a more balanced and competitive profile for future HYROX races.
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