Dive into this athlete’s performance at 2022 London 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 792 similar athletes.
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.
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.
This section showcases the entire Fraser 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 Fraser Paul's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Fraser 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.
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 Fraser 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 12:35. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 08:30 | 17:18 to 08:48 | 67.5% |
| Burpees Broad Jump | 02:53 | 10:10 to 07:17 | 22.9% |
| Sled Push | 01:12 | 04:57 to 03:45 | 9.5% |
| Ski Erg | 00:00 | 04:47 to 04:47 | 0.0% |
| Sled Pull | 00:00 | 05:38 to 05:38 | 0.0% |
| Rowing | 00:00 | 05:05 to 05:05 | 0.0% |
| Farmers Carry | 00:00 | 02:13 to 02:13 | 0.0% |
| Sandbag Lunges | 00:00 | 06:27 to 06:27 | 0.0% |
| Run Total | 00:00 | 44:15 to 44:15 | 0.0% |
| Fraser Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:41 | 00:00 | 05:25 -00:44 | 00:00 +00:00 |
| Ski Erg | 04:47 | 04:41 | 04:47 +00:00 | 05:25 -00:44 |
| Running 2 | 05:08 | 09:28 | 05:56 -00:48 | 10:12 -00:44 |
| Sled Push | 04:57 | 14:36 | 03:44 +01:13 | 16:08 -01:32 |
| Running 3 | 05:40 | 19:33 | 06:36 -00:56 | 19:52 -00:19 |
| Sled Pull | 05:38 | 25:13 | 06:27 -00:49 | 26:28 -01:15 |
| Running 4 | 05:33 | 30:51 | 06:36 -01:03 | 32:55 -02:04 |
| Burpees Broad Jump | 10:10 | 36:24 | 07:31 +02:39 | 39:31 -03:07 |
| Running 5 | 05:40 | 46:34 | 06:56 -01:16 | 47:02 -00:28 |
| Rowing | 05:05 | 52:14 | 05:19 -00:14 | 53:58 -01:44 |
| Running 6 | 05:43 | 57:19 | 06:42 -00:59 | 59:17 -01:58 |
| Farmers Carry | 02:13 | 01:03:02 | 02:46 -00:33 | 01:05:59 -02:57 |
| Running 7 | 05:16 | 01:05:15 | 06:45 -01:29 | 01:08:45 -03:30 |
| Sandbag Lunges | 06:27 | 01:10:31 | 07:01 -00:34 | 01:15:30 -04:59 |
| Running 8 | 06:38 | 01:16:58 | 08:10 -01:32 | 01:22:31 -05:33 |
| Wall Balls | 17:18 | 01:23:36 | 09:08 +08:10 | 01:30:41 -07:05 |
| Roxzone | 08:55 | 01:49:39 | 09:50 -00:55 | 01:49:39 |
In addition to strength training, Paul Fraser should also work on his technique for Wall Balls. He should focus on maintaining a steady pace throughout the segment, using proper breathing techniques, and optimizing his efficiency in catching and releasing the ball.
2. Burpees Broad Jump:
Paul Fraser's time of 00:10:10 for the Burpees Broad Jump segment was 03:08 slower than the average. To improve in this segment, he should focus on both cardiovascular endurance and explosive power. Specific exercises to incorporate into his training routine include:
- Burpees: Practicing burpees will improve cardiovascular endurance and help him become more efficient in performing the movement.
- Plyometric exercises: Exercises like box jumps and broad jumps will help develop explosive power in the legs, improving performance in the Burpees Broad Jump segment.
- High-intensity interval training (HIIT): Incorporating HIIT workouts into his training routine will improve his overall cardiovascular fitness, which will benefit him in this segment.
It is also important for Paul Fraser to focus on maintaining a steady pace and rhythm during the Burpees Broad Jump segment. Consistency in the burpee movement and optimizing the jump distance will help minimize time lost.
3. Sled Push:
Paul Fraser's time of 00:04:57 for the Sled Push segment was 00:49 slower than the average. To improve in this segment, he should focus on building lower body strength and improving his pushing technique. Specific exercises to incorporate into his training routine include:
- Squats: Strengthening the quadriceps, hamstrings, and glutes will improve his overall lower body strength.
- Lunges: This exercise targets the quadriceps, hamstrings, and glutes, which are all involved in the pushing movement.
- Sled pushes: Practicing the specific movement of the Sled Push segment will help him become more efficient and powerful in pushing the sled.
In addition to strength training, Paul Fraser should focus on his pushing technique. He should ensure he is using proper body mechanics, engaging his core, and pushing through his legs rather than relying solely on upper body strength.
By implementing these strategies and focusing on the identified areas of improvement, Paul Fraser can enhance his performance in future HYROX races. Regular training incorporating the recommended exercises, drills, and training routines will help him develop the necessary strength, endurance, and technique to excel in the Wall Balls, Burpees Broad Jump, and Sled Push segments.
| Similar Athletes | |||
|---|---|---|---|
| Juthan Joey | 2023 Amsterdam | 01:49:38 | |
| Lapinskas Mantas | 2024 Katowice | 01:49:37 | |
| Mols Joey | 2024 Rotterdam | 01:50:05 | |
| Dekker Bartholomeus | 2024 Madrid | 01:49:23 | |
| Sechele Tabone | 2018 Essen | 01:49:35 | |
| Jeffrey Paul | 2024 Madrid | 01:49:16 | |
| Wynn Jack | 2024 London | 01:49:21 | |
| Schächinger Bejamin Marcel | 2021 Stuttgart | 01:49:59 | |
| Gianni Simone | 2024 Rimini | 01:49:59 | |
| Adam Christian | 2018 Hamburg | 01:49:14 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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