Season 23/24 2024 Sports Direct HYROX London (3094) HYROX (2737) Men (1435) Hewitt Paul

Hewitt Paul Hyrox Result

Dive into this athlete’s performance at 2024 Sports Direct HYROX 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 1000 similar athletes.

Performance Highlights

GBR GBR Flag Men 45-49 #144025 01:36:13 107th in AG | Top 79.9% 1208th | Top 84.2%
+01:45
48:55
Run Total
+00:14
06:07
Avg. Lap
+00:39
05:34
Best Lap
-00:02
40:52
Workout Total
+00:00
05:06
Avg. Workout
-01:43
06:30
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 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 Hewitt 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 Hewitt 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 Hewitt 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 Hewitt 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 05:02. Check the detail of the improvement plan below.

02:37 Potential Improvement 52.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:37 48:55 to 46:18 52.0%
Sandbag Lunges 00:50 06:33 to 05:43 16.6%
Sled Pull 00:46 06:14 to 05:28 15.2%
Burpees Broad Jump 00:28 06:34 to 06:06 9.3%
Ski Erg 00:18 04:54 to 04:36 6.0%
Farmers Carry 00:02 02:25 to 02:23 0.7%
Rowing 00:01 05:01 to 05:00 0.3%
Sled Push 00:00 03:04 to 03:04 0.0%
Wall Balls 00:00 06:07 to 06:07 0.0%

Splits Time

Hewitt Paul Perfect Race
Splits Total Average Total
Running 1 05:53 00:00 05:00 +00:53 00:00 +00:00
Ski Erg 04:54 05:53 04:36 +00:18 05:00 +00:53
Running 2 05:34 10:47 05:24 +00:10 09:36 +01:11
Sled Push 03:04 16:21 03:15 -00:11 15:00 +01:21
Running 3 06:01 19:25 05:56 +00:05 18:15 +01:10
Sled Pull 06:14 25:26 05:37 +00:37 24:11 +01:15
Running 4 06:05 31:40 05:55 +00:10 29:48 +01:52
Burpees Broad Jump 06:34 37:45 06:21 +00:13 35:43 +02:02
Running 5 06:22 44:19 06:08 +00:14 42:04 +02:15
Rowing 05:01 50:41 05:03 -00:02 48:12 +02:29
Running 6 06:43 55:42 05:58 +00:45 53:15 +02:27
Farmers Carry 02:25 01:02:25 02:26 -00:01 59:13 +03:12
Running 7 06:36 01:04:50 05:56 +00:40 01:01:39 +03:11
Sandbag Lunges 06:33 01:11:26 05:54 +00:39 01:07:35 +03:51
Running 8 05:44 01:17:59 06:49 -01:05 01:13:29 +04:30
Wall Balls 06:07 01:23:43 07:42 -01:35 01:20:18 +03:25
Roxzone 06:30 01:36:13 08:13 -01:43 01:36:13
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Paul Hewitt demonstrated a commendable effort in the 2024 Sports Direct HYROX London, ranking in the top 44% overall and top 41% within his age group. This solid performance underscores his competitive edge and potential for further improvement. Notably, Paul's total running time was slightly slower than average, indicating a stronger inclination towards strength exercises rather than running. The discrepancy in his running times, particularly towards the latter segments where he significantly outperformed the average, suggests a pacing issue, starting slower and finishing stronger. This hybrid profile implies that with targeted training, Paul can enhance both his running endurance and strength components to become a more balanced athlete.

Segments to Improve:

  • Sled Pull: Paul's performance was notably slower in this segment. To improve, he should focus on increasing his lower body strength and power. Specific exercises like deadlifts, weighted sled drags, and hip thrusts can build the necessary muscle groups. Additionally, practicing the actual sled pull with varying weights can help improve technique and efficiency.
  • Sandbag Lunges: Another area for improvement, indicating a need for enhanced leg strength and endurance. Lunges with increasing weight, step-ups, and Bulgarian split squats will build strength in the relevant muscle groups. Sandbag-specific training, incorporating movements that mimic the race activity, will also be beneficial.
  • Burpees Broad Jump: To reduce time in this segment, Paul should work on his explosive power and coordination. Plyometric exercises like box jumps, broad jumps, and burpees (without and with the broad jump) will be crucial. Focusing on form during these exercises will also help increase efficiency during the race.
  • Ski Erg: Although not the slowest segment, improvement here could significantly impact overall performance. Interval training on the Ski Erg, focusing on high intensity for short durations, can improve cardiovascular fitness and stamina. Additionally, upper body strength training, particularly for the back and shoulders, will aid in power generation during this activity.

Race Strategies:

  • Pacing: Given Paul's tendency to finish stronger than he starts, a more evenly distributed pacing strategy could enhance his overall performance. Interval training, with a focus on maintaining consistent effort levels, could be beneficial. Additionally, simulating race conditions in training, including transitions between exercises, can help Paul find a sustainable pace.
  • Transitions (Roxzone): Paul's faster-than-average transition times indicate efficiency in moving between segments. However, there's always room for improvement in reducing these times further. Practicing swift changes from running to strength exercises and vice versa, perhaps with a timer to simulate race pressure, can shave precious seconds off his total time.
  • Strength and Endurance Balance: Focusing on developing a more balanced athlete profile, with equal emphasis on running and strength training, will be key. Incorporating days dedicated to long, steady-state runs alongside high-intensity interval training (HIIT) sessions can improve cardiovascular capacity. Meanwhile, split strength training sessions focusing on different muscle groups can ensure balanced muscle development and prevent overuse injuries.

By addressing these targeted areas for improvement and implementing strategic training modifications, Paul Hewitt can expect to see significant advancements in his HYROX race performance. Consistency, perseverance, and a focus on technique will be his greatest allies on this journey.

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
Hovi Saul 2024 Milan 01:36:33
Butter Joey 2024 Rotterdam 01:35:55
Mittet Anders 2022 Amsterdam 01:36:12
Siegrist Michael 2024 Chicago Navy Pier 01:35:47
Pudano Alfredo 2024 Milan 01:36:29
Hall Taylor 2024 Melbourne 01:36:18
Woods Brendan 2024 Dublin 01:36:38
Meen Connor 2022 Manchester 01:36:20
Johnston Robin 2023 Glasgow 01:35:43
Müller Kai 2023 München 01:35:43

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Glasgow 01:41:52
2023 London 01:46:25
2024 Birmingham 01:40:28

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download