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
947 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 947 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 947 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Knight 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 Knight 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 947 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 Knight 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 Knight 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
06:06.
Check the detail of the improvement plan below.
Based on 947 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Paul Knight delivered a commendable performance at the 2024 Birmingham HYROX race. He demonstrated a strong running profile, with his total running time being 01:29 faster than average. His best running lap of 00:05:10 showcases his speed and endurance. He started the race at a faster pace compared to the average, maintaining a consistent performance in the initial running segments. However, there was a noticeable drop in his speed in the later stages of the race, specifically in running segments 7 and 8. This indicates that while Paul's overall fitness and running capability is strong, his strength and endurance during the latter half of the race need improvement.
Segments to Improve:
Sandbag Lunges: This was Paul's weakest segment, taking 03:51 longer than the average. He should focus on improving his lower body strength and endurance. Specific exercises such as weighted lunges, squats, and deadlifts can be incorporated into his training routine to enhance performance in this segment.
Wall Balls: Paul was 01:40 slower than average in this segment, suggesting a need to enhance his full-body strength and coordination. Incorporating wall ball exercises into his routine can help improve his form and efficiency. He should also focus on his breathing technique during this segment to maintain stamina.
Roxzone: Paul spent 00:38 longer than the average in his transition, suggesting the need to improve his overall fitness and transition time. High-intensity interval training (HIIT) could aid in improving his stamina and recovery time. Practicing transitions during training can also help reduce his roxzone time.
Race Strategies:
Paul should focus on conserving his energy during the initial segments of the race to maintain a consistent performance throughout. Regular pacing and avoiding a too-fast start can help sustain his energy levels for the more strength-demanding tasks in the latter half of the race. In addition to the specific strength and endurance training, incorporating flexibility and mobility exercises into his routine can help prevent injury and improve his overall performance. Finally, Paul should also focus on his nutrition and hydration to ensure optimal performance during the race.