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.
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
03:59.
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, you tackled the 2024 Birmingham Hyrox with a solid performance, landing in the top 65% overall and 62% in your age group. With an overall time of 01:30:54, you demonstrated that you can run like the wind—your total running time of 00:41:14 is a whopping 03:40 faster than average! This shows you have a strong runner profile, and when you put those legs to work, they deliver. However, your pacing in the first segment was a bit slower than average, indicating that you might have started a tad conservatively. The key is to find that sweet spot where you can push hard but not burn out too early. Think of it like a car: you want to accelerate smoothly without stalling out at the first corner.
Segments to Improve:
Now, let’s dive into those segments where you can really snatch up some time. The segments that stood out as needing attention are:
Burpees Broad Jump (00:07:29 - 01:39 slower than average): This segment needs a serious facelift. Burpees can be a killer, but they don’t have to be. Focus on explosive power. Practice your form: drop into the push-up, then explode up with a jump. Consider doing burpee drills with a focus on speed and efficiency. Try sets of 10 with minimal rest, aiming to reduce transition time.
Sandbag Lunges (00:05:45 - 00:14 slower than average): Lunges are great for strength but can slow you down if you’re not executing them well. Work on your lunging mechanics. Ensure your knee stays behind your toes, and focus on pushing through your front heel. Add weighted lunges into your routine, gradually increasing the weight. Practice both forward lunges and reverse lunges to build balance and stability.
Sled Pull (00:05:30 - 00:13 slower than average): The sled pull can feel like dragging a small car, but it’s all about technique. Work on your grip and posture—keep your core tight and pull in a straight line. Do some sled work as part of your strength training, focusing on speed and power in short bursts.
Wall Balls (00:07:01 - 00:04 faster than average): You were close to the average here, but there's still room for improvement. Focus on your squat depth and ball release. Incorporate wall ball drills where you practice quick, powerful throws. Aim for higher reps with a lighter ball to enhance your conditioning.
In addition to these specific segments, your Roxzone time was also slower than average, indicating that you may be spending too much time transitioning between exercises. To sharpen this up, work on your overall fitness with circuit training that mimics the Hyrox format. This will not only help with transitions but also improve your endurance across all components of the race.
Race Strategies:
For your next race, consider these strategies:
Pacing: Utilize a negative split strategy. Start conservatively in the early running segments, then increase your pace in the later segments once you’re warmed up and ready to push harder.
Transitional Efficiency: Plan your transitions ahead of time. Visualize moving swiftly from one exercise to another. Practice the transitions between exercises in your training to make them second nature.
Nutrition and Hydration: Ensure you're fueling properly before the race. A well-timed snack of easily digestible carbs can give you that extra edge. And remember to hydrate; nobody wants to run on empty!
Mindset: Keep a positive mental attitude throughout the race. When the going gets tough, remind yourself of your goals and why you’re doing this. As David Goggins says, “You will never learn from people if you always tap dance around the truth.” Embrace the suck, and push through!
Conclusion:
Paul, you’ve got the potential to transform these segments into strengths and elevate your performance to the next level. Remember, every race is a lesson learned, and every challenge is an opportunity for growth. Keep pushing your limits, stay consistent in your training, and keep that competitive spirit alive! As Jocko Willink says, “Discipline equals freedom.” So, lace up those shoes, crush those workouts, and let’s get you ready to dominate the next Hyrox! 💪💥🏆
Stay focused, stay strong, and keep running towards greatness. I’m here to help you every step of the way. You got this!
– The Rox-Coach
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