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
1000 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 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 Fagan 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 Fagan 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 Fagan 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 Fagan 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
04:28.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Paul Fagan showcased a commendable performance in the 2024 Manchester HYROX, placing in the top 47% of all athletes and top 45% in his age group. A notable strength is his overall running time, which was 00:42 faster than average, indicating a strong runner profile. Despite this, Paul's performance in the first running segment was significantly slower than average, suggesting a potential issue with pacing at the start of the race. His ability in the roxzone was better than average, showing efficient transition times between exercises. However, there is room for improvement in both strength-focused and technical segments, as evidenced by the time lost in exercises like Burpees Broad Jump, Wall Balls, and Sandbag Lunges.
Segments to Improve:
Burpees Broad Jump: Paul lost significant time in this segment. To improve, focus on plyometric exercises such as box jumps and squat jumps to enhance explosive power. Practicing the burpee component separately with a focus on form and efficiency, then integrating broad jumps can help reduce fatigue and increase speed. Implementing interval training that mimics the race's demand - high intensity followed by brief recovery - can also improve overall performance in this segment.
Wall Balls: The slower performance here suggests the need for improved muscular endurance and technique. Wall ball shots require a combination of strength, coordination, and cardiovascular endurance. Incorporating thrusters and medicine ball squats into the training routine can build the necessary strength. Additionally, practicing the actual wall ball exercise with varying weights and heights can help Paul adjust his technique to be more efficient.
Sandbag Lunges: The slower time indicates a potential weakness in lower body strength and stability. To address this, include lunges with varying weights and unilateral leg exercises such as single-leg deadlifts to improve balance and core stability. Sandbag-specific workouts that mimic race conditions can also be beneficial, allowing Paul to adapt to the unique demands of carrying an uneven load.
Farmers Carry: The slight time loss here suggests grip strength and endurance could be limiting factors. Grip strength exercises, such as dead hangs and farmer's walks with progressively heavier weights, can be particularly effective. Also, integrating exercises that mimic the carry, such as kettlebell carries or weighted walks, will help build endurance specific to this challenge.
Race Strategies:
Start Pacing: Given the slower start in Running 1, practicing race simulations that include starting at a controlled pace and gradually increasing intensity could prevent early fatigue and improve overall performance. This approach allows for energy conservation for more demanding segments later in the race.
Transitions: While Paul's roxzone time was better than average, focusing on minimizing transition times even further can shave seconds off the overall time. This includes practicing quick switches between running and strength exercises, as well as efficient movement between stations.
Mental Preparation: Mental resilience training, including visualization techniques and stress management, can prepare Paul for the high-pressure environment of race day. This can improve focus during challenging segments and enhance overall performance.
Nutrition and Hydration: Implementing a race-specific nutrition and hydration strategy can also significantly impact performance, particularly in longer duration events like HYROX. Experimenting with different nutrition strategies during training to find what works best for Paul's body will ensure he is optimally fueled and hydrated on race day.
By focusing on these targeted areas for improvement and implementing the suggested training strategies and race day tactics, Paul Fagan has the potential to significantly enhance his performance in future HYROX events.
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