Prothero Paul William Hyrox Result

Dive into this athlete’s performance at 2024 Manchester 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 394 similar athletes.

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Performance Highlights

GBR Flag Prothero Paul William Man Men 40-44 #201020 01:07:25 🥇 in AG | Top 3.3% 19th | Top 10.6%
-01:06
31:44
Run Total
-00:08
03:58
Avg. Lap
-00:06
03:28
Best Lap
+01:45
31:52
Workout Total
+00:14
03:59
Avg. Workout
-00:39
03:49
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5 to 45.
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The chart has 1 Y axis displaying values. Data ranges from 7 to 45.
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Percentile based on all the athletes who competed in Hyrox Pro Men

Run, Baby, Run!

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!

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The chart has 1 Y axis displaying values. Data ranges from 208 to 269.
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Based on 394 athletes with similar finish time in Hyrox Pro Men

Station Showdown

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.

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The chart has 1 Y axis displaying values. Data ranges from 105 to 349.
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Based on 394 athletes with similar finish time in Hyrox Pro Men

Fast, slow, or steady?

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.

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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -39 to 39.
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Based on 394 athletes with similar finish time in Hyrox Pro Men

Expected Finish Time

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3944 to 4387.
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Spread of Splits Time

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.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 845.
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Percentile based on all the athletes who competed in Hyrox Pro 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 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 04:43. Check the detail of the improvement plan below.

01:12 Potential Improvement 25.4% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Wall Balls 01:12 (From 05:49 to 04:37) 25.4%
Sled Push 00:58 (From 03:26 to 02:28) 20.5%
Sandbag Lunges 00:55 (From 04:28 to 03:33) 19.4%
BBJ 00:52 (From 03:44 to 02:52) 18.4%
Sled Pull 00:24 (From 04:32 to 04:08) 8.5%
Farmers Carry 00:17 (From 01:51 to 01:34) 6.0%
Ski Erg 00:05 (From 03:56 to 03:51) 1.8%
Rowing 00:00 (From 04:06 to 04:06) 0.0%
Run Total 00:00 (From 31:44 to 31:44) 0.0%

Splits Time

Prothero Paul William Perfect Race
Splits Total Average Total
Running 1 03:28 00:00 03:40 -00:12 00:00 +00:00
Ski Erg 03:56 03:28 03:58 -00:02 03:40 -00:12
Running 2 03:51 07:24 03:50 +00:01 07:38 -00:14
Sled Push 03:26 11:15 03:01 +00:25 11:28 -00:13
Running 3 03:55 14:41 04:08 -00:13 14:29 +00:12
Sled Pull 04:32 18:36 04:43 -00:11 18:37 -00:01
Running 4 03:53 23:08 04:08 -00:15 23:20 -00:12
Burpees Broad Jump 03:44 27:01 03:17 +00:27 27:28 -00:27
Running 5 04:07 30:45 04:13 -00:06 30:45 +00:00
Rowing 04:06 34:52 04:13 -00:07 34:58 -00:06
Running 6 04:04 38:58 04:09 -00:05 39:11 -00:13
Farmers Carry 01:51 43:02 01:45 +00:06 43:20 -00:18
Running 7 04:03 44:53 04:13 -00:10 45:05 -00:12
Sandbag Lunges 04:28 48:56 03:55 +00:33 49:18 -00:22
Running 8 04:23 53:24 04:29 -00:06 53:13 +00:11
Wall Balls 05:49 57:47 05:15 +00:34 57:42 +00:05
Roxzone 03:49 01:07:25 04:28 -00:39 01:07:25
Based on 394 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Paul William Prothero demonstrated a commendable performance in the 2024 Manchester HYROX race, finishing 19th overall and securing the top spot in his age group. His total running time was significantly faster than average, indicating a strong runner's profile. Specifically, Paul was 02:01 faster in total running time compared to the average, showcasing his endurance and speed in running segments. However, the analysis suggests that Paul might have started the race at a pace that was sustainable for him, as evidenced by his consistent faster-than-average running splits across all segments. Despite his prowess in running, Paul encountered challenges in strength-based segments such as the Wall Balls, Sled Push, Sandbag Lunges, Sled Pull, and Burpees Broad Jump, where he lost considerable time compared to the average. His performance suggests a hybrid profile with a leaning towards running, necessitating a focused improvement on strength and technique in specific exercises.

Segments to Improve:

  • Wall Balls: Paul's performance was significantly slower in the Wall Balls segment. To improve, Paul should incorporate high-volume wall ball training sessions, focusing on squat depth and accuracy of the throw. Additionally, interval training combining wall balls with short sprints could enhance his ability to maintain performance under fatigue. Exercises like thrusters and medicine ball cleans could also improve his explosive power and endurance specific to this task.
  • Sled Push: The Sled Push segment was another area where Paul lost time. To address this, specific resistance training focusing on lower body strength, such as squats, leg presses, and deadlifts, will be beneficial. Incorporating sled push drills with varying weights and distances can also improve technique and build muscle endurance relevant to this segment.
  • Sandbag Lunges: Paul's performance in the Sandbag Lunges was below average. To enhance performance here, exercises like weighted lunges, step-ups, and Bulgarian split squats can increase leg strength and stability. Practicing lunges with progressive overload, focusing on form and balance, will also be crucial.
  • Sled Pull: Another challenging segment for Paul was the Sled Pull. Strengthening the posterior chain through exercises like Romanian deadlifts, kettlebell swings, and back extensions, alongside direct sled pull training, can improve his performance. Emphasizing posture and power generation from the legs will also be key.
  • Burpees Broad Jump: Despite being a predominantly aerobic athlete, Paul struggled in the Burpees Broad Jump. Incorporating plyometric exercises such as box jumps, broad jumps, and plyo push-ups can improve explosive strength and efficiency in this segment. Combining these exercises with high-intensity interval training (HIIT) can also increase his ability to perform under fatigue.

Race Strategies:

  • Segment Pacing: Given Paul's strong running profile, focusing on maintaining a steady pace in the running segments while conserving energy for strength-based challenges can improve overall performance. Pre-race strategizing on segment timings and setting target paces can ensure a balanced effort throughout the race.
  • Transition Efficiency: The Roxzone analysis indicates that Paul was faster than average in transitions, suggesting efficient movement between segments. Continuing to focus on minimizing transition times through practice and strategic planning can provide competitive advantages.
  • Strength Endurance Balance: Since Paul demonstrates a stronger running profile, integrating more strength endurance work into his training, particularly focusing on the identified weaker segments, can help balance his performance. Training sessions that combine running with functional strength exercises can simulate race conditions and improve overall resilience.
  • Recovery Focus: Incorporating adequate recovery strategies, including nutrition, hydration, and rest, especially after intense training sessions targeting his weaker segments, will be crucial for Paul to maintain high performance levels throughout his training and on race day.

By addressing these specific areas of improvement and implementing strategic race strategies, Paul William Prothero can enhance his performance in future HYROX races, potentially improving his overall and age group rankings even further.

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Bieling Gordon 2024 Toronto 01:07:07
Taylor James 2023 World Championships Manchester 01:07:10
Evans David 2024 Toronto 01:07:41
Lesniewski Szymon 2022 Berlin 01:07:27
Nielsen Mark Wandy 2024 Frankfurt 01:07:28
Ulajew Dimitri 2021 Hamburg 01:07:46
Other Results from this athlete
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