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 1000 similar athletes.
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!
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.
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.
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.
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.
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 03:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:13 (From 05:19 to 04:06) | 35.1% |
| Sandbag Lunges | 00:42 (From 04:58 to 04:16) | 20.2% |
| Sled Push | 00:29 (From 02:52 to 02:23) | 13.9% |
| Farmers Carry | 00:27 (From 02:17 to 01:50) | 13.0% |
| Rowing | 00:17 (From 04:50 to 04:33) | 8.2% |
| BBJ | 00:09 (From 04:26 to 04:17) | 4.3% |
| Ski Erg | 00:07 (From 04:21 to 04:14) | 3.4% |
| Wall Balls | 00:04 (From 05:21 to 05:17) | 1.9% |
| Run Total | 00:00 (From 38:02 to 38:02) | 0.0% |
| Connor Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:33 | 00:00 | 04:21 +00:12 | 00:00 +00:00 |
| Ski Erg | 04:21 | 04:33 | 04:20 +00:01 | 04:21 +00:12 |
| Running 2 | 04:17 | 08:54 | 04:38 -00:21 | 08:41 +00:13 |
| Sled Push | 02:52 | 13:11 | 02:40 +00:12 | 13:19 -00:08 |
| Running 3 | 05:08 | 16:03 | 05:01 +00:07 | 15:59 +00:04 |
| Sled Pull | 05:19 | 21:11 | 04:28 +00:51 | 21:00 +00:11 |
| Running 4 | 05:02 | 26:30 | 05:00 +00:02 | 25:28 +01:02 |
| Burpees Broad Jump | 04:26 | 31:32 | 04:42 -00:16 | 30:28 +01:04 |
| Running 5 | 05:03 | 35:58 | 05:09 -00:06 | 35:10 +00:48 |
| Rowing | 04:50 | 41:01 | 04:39 +00:11 | 40:19 +00:42 |
| Running 6 | 04:34 | 45:51 | 05:02 -00:28 | 44:58 +00:53 |
| Farmers Carry | 02:17 | 50:25 | 02:01 +00:16 | 50:00 +00:25 |
| Running 7 | 04:44 | 52:42 | 05:01 -00:17 | 52:01 +00:41 |
| Sandbag Lunges | 04:58 | 57:26 | 04:36 +00:22 | 57:02 +00:24 |
| Running 8 | 04:46 | 01:02:24 | 05:29 -00:43 | 01:01:38 +00:46 |
| Wall Balls | 05:21 | 01:07:10 | 05:47 -00:26 | 01:07:07 +00:03 |
| Roxzone | 06:34 | 01:18:54 | 06:00 +00:34 | 01:18:54 |
Paul Connor demonstrated a commendable performance in the 2024 Birmingham HYROX race, securing a position in the top 20% of all participants and top 24% within his age group. His total running time was 01:57 faster than the average, indicating he has a strong running profile. However, his roxzone time was slower than the average, suggesting the need to work on his overall fitness and transition time.
Paul's performance in the early running segments suggests a slightly slow start, with his first run being 00:12 slower than the average, but he quickly made up for this in the subsequent running segments, consistently beating the average times. His best running lap was the second one, which he completed 00:22 faster than the average.
Based on the above analysis, Paul should focus on a few key strategies for his upcoming races:
Additionally, it would be beneficial for Paul to incorporate compromised running scenarios into his training, such as running immediately after strength training exercises. This could help mimic the race conditions and better prepare him for the transitions between strength and running segments.
| Similar Athletes | |||
|---|---|---|---|
| Robinson Mark | 2023 Dublin | 01:18:30 | |
| Huggins Jake | 2024 Malaga | 01:19:24 | |
| Veron Dennis | 2022 Amsterdam | 01:18:54 | |
| Blust Eugen | 2023 München | 01:19:19 | |
| Gibson Patrick | 2022 London | 01:18:46 | |
| De Almeida Toledo Bruno | 2023 London | 01:18:39 | |
| Norrmann Dominik | 2024 Hamburg | 01:19:06 | |
| Testa Andrea | 2024 Malaga | 01:19:11 | |
| Rams Kai | 2023 Köln | 01:18:42 | |
| Saker Josef | 2024 Stockholm | 01:19:20 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Connor Paul | 01:13:24 | |
| 2023 World Championships Manchester Connor Paul | 01:11:32 | |
| 2023 Glasgow Connor Paul | 01:03:38 | |
| 2023 Manchester Connor Paul | 01:17:50 | |
| 2022 Birmingham Connor Paul | 01:19:38 | |
| 2023 Birmingham Connor Paul | 01:09:26 | |
| 2023 Dubai Connor Paul | 01:09:02 | |
| 2024 Manchester Connor Paul | 01:08:29 | |
| 2024 Manchester Connor Paul, Jackson Bet | 01:07:34 | |
| 2023 London Connor Paul, Firth Andrew | 56:09 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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Connor Paul
