Dive into this athlete’s performance at 2022 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 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.
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.
This section showcases the entire Dunn 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 Dunn Paul's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Dunn 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.
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 Dunn 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 04:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:53 | 45:54 to 43:01 | 63.1% |
| Sled Pull | 01:06 | 05:59 to 04:53 | 24.1% |
| Wall Balls | 00:27 | 06:52 to 06:25 | 9.9% |
| Farmers Carry | 00:08 | 02:16 to 02:08 | 2.9% |
| Ski Erg | 00:00 | 04:09 to 04:09 | 0.0% |
| Sled Push | 00:00 | 02:35 to 02:35 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:22 to 04:22 | 0.0% |
| Rowing | 00:00 | 04:21 to 04:21 | 0.0% |
| Sandbag Lunges | 00:00 | 04:12 to 04:12 | 0.0% |
| Dunn Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:55 | 00:00 | 04:45 +00:10 | 00:00 +00:00 |
| Ski Erg | 04:09 | 04:55 | 04:29 -00:20 | 04:45 +00:10 |
| Running 2 | 05:12 | 09:04 | 05:06 +00:06 | 09:14 -00:10 |
| Sled Push | 02:35 | 14:16 | 03:00 -00:25 | 14:20 -00:04 |
| Running 3 | 05:41 | 16:51 | 05:34 +00:07 | 17:20 -00:29 |
| Sled Pull | 05:59 | 22:32 | 05:08 +00:51 | 22:54 -00:22 |
| Running 4 | 05:37 | 28:31 | 05:33 +00:04 | 28:02 +00:29 |
| Burpees Broad Jump | 04:22 | 34:08 | 05:38 -01:16 | 33:35 +00:33 |
| Running 5 | 06:20 | 38:30 | 05:44 +00:36 | 39:13 -00:43 |
| Rowing | 04:21 | 44:50 | 04:53 -00:32 | 44:57 -00:07 |
| Running 6 | 06:08 | 49:11 | 05:35 +00:33 | 49:50 -00:39 |
| Farmers Carry | 02:16 | 55:19 | 02:16 +00:00 | 55:25 -00:06 |
| Running 7 | 05:33 | 57:35 | 05:34 -00:01 | 57:41 -00:06 |
| Sandbag Lunges | 04:12 | 01:03:08 | 05:23 -01:11 | 01:03:15 -00:07 |
| Running 8 | 06:31 | 01:07:20 | 06:15 +00:16 | 01:08:38 -01:18 |
| Wall Balls | 06:52 | 01:13:51 | 06:49 +00:03 | 01:14:53 -01:02 |
| Roxzone | 08:20 | 01:28:55 | 07:13 +01:07 | 01:28:55 |
When analyzing the splits, it is evident that Paul performed well in certain segments, such as the Ski Erg and Sled Push, where he was faster than the average time. However, there were areas where he could improve, including Running 1, Running 5, Running 6, Sled Pull, Best Lap, and Roxzone, where he lost the most time.
- Transitions: Paul should focus on improving his transition time between segments. Practicing quick and efficient transitions during training sessions can help him save valuable time during the race. Incorporating transition drills, such as practicing quick equipment changes, can contribute to smoother and faster transitions.
- Mental Preparation: HYROX races require mental resilience and focus. Paul should work on mental strategies such as visualization, positive self-talk, and goal setting to stay motivated and focused throughout the race. Implementing these mental techniques can help him maintain a strong mindset and push through challenging segments.
- Race-specific Training: Paul should tailor his training to target the specific demands of the HYROX race. This includes incorporating functional exercises that mimic the movements and challenges encountered during the race. Implementing exercises such as burpees, lunges, wall balls, and sled pushes can help him prepare for the specific challenges he will face during the event.
By addressing these areas of improvement and implementing the suggested training strategies and techniques, Paul Dunn can enhance his performance in future HYROX races. With a focus on both strength and endurance training, along with efficient transitions and proper pacing, he can strive for even better results in his age group and overall ranking.
| Similar Athletes | |||
|---|---|---|---|
| Berry Quinn | 2019 New York | 01:28:56 | |
| Skrodzki Martin | 2024 Frankfurt | 01:29:24 | |
| Mertens Mark | 2022 Amsterdam | 01:28:54 | |
| Di Tunno Giorgio | 2024 London | 01:28:51 | |
| Michel Anthony | 2024 Bordeaux | 01:28:30 | |
| Welka Gary | 2024 Birmingham | 01:28:27 | |
| Sticklen Damien | 2023 London | 01:29:18 | |
| Sherriff Michael | 2022 London | 01:28:34 | |
| Ekholm Daniel | 2024 Stockholm | 01:28:27 | |
| Swift Richard | 2024 Glasgow | 01:29:03 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 München | 01:23:44 | |
| 2023 London | 01:29:12 | |
| 2024 Birmingham | 01:34:59 | |
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