Gillingham Paul Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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.

Performance Highlights

RSA RSA Flag Men 50-54 #91004 01:19:57 4th in AG | Top 30.8% 73rd | Top 29.6%
+00:10
40:23
Run Total
+00:02
05:03
Avg. Lap
-00:12
04:09
Best Lap
+00:26
34:06
Workout Total
+00:03
04:15
Avg. Workout
-00:34
05:33
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.
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 Gillingham 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 Gillingham 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 Gillingham 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 Gillingham 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 05:22. Check the detail of the improvement plan below.

01:54 Potential Improvement 35.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:54 06:16 to 04:22 35.4%
Run Total 01:19 40:23 to 39:04 24.5%
Burpees Broad Jump 01:17 05:42 to 04:25 23.9%
Wall Balls 00:46 06:11 to 05:25 14.3%
Farmers Carry 00:06 01:58 to 01:52 1.9%
Ski Erg 00:00 04:07 to 04:07 0.0%
Sled Push 00:00 01:43 to 01:43 0.0%
Sled Pull 00:00 03:35 to 03:35 0.0%
Rowing 00:00 04:34 to 04:34 0.0%

Splits Time

Gillingham Paul Perfect Race
Splits Total Average Total
Running 1 04:12 00:00 04:21 -00:09 00:00 +00:00
Ski Erg 04:07 04:12 04:21 -00:14 04:21 -00:09
Running 2 04:09 08:19 04:43 -00:34 08:42 -00:23
Sled Push 01:43 12:28 02:43 -01:00 13:25 -00:57
Running 3 04:24 14:11 05:05 -00:41 16:08 -01:57
Sled Pull 03:35 18:35 04:32 -00:57 21:13 -02:38
Running 4 08:11 22:10 05:05 +03:06 25:45 -03:35
Burpees Broad Jump 05:42 30:21 04:48 +00:54 30:50 -00:29
Running 5 05:02 36:03 05:13 -00:11 35:38 +00:25
Rowing 04:34 41:05 04:40 -00:06 40:51 +00:14
Running 6 04:40 45:39 05:06 -00:26 45:31 +00:08
Farmers Carry 01:58 50:19 02:02 -00:04 50:37 -00:18
Running 7 04:31 52:17 05:04 -00:33 52:39 -00:22
Sandbag Lunges 06:16 56:48 04:40 +01:36 57:43 -00:55
Running 8 05:17 01:03:04 05:33 -00:16 01:02:23 +00:41
Wall Balls 06:11 01:08:21 05:54 +00:17 01:07:56 +00:25
Roxzone 05:33 01:19:57 06:07 -00:34 01:19:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Paul Gillingham delivered a commendable performance in the 2024 Cape Town Hyrox race, securing an overall rank of 73rd and ranking 4th in his age group. His total running time of 00:40:23 was notably 00:08 faster than the average, suggesting a strong running capability. However, there were significant discrepancies in his pacing, particularly a substantial slowdown in Running 4, indicating a potential pacing strategy issue. Paul's performance profile leans towards a hybrid athlete, excelling in both running and strength-based segments but showing room for improvement in certain areas.

Segments to Improve

  • Sandbag Lunges: With a time of 00:06:16, Paul was 01:38 slower than the average. To improve, focus on building leg endurance and perfecting lunge form. Suggested exercises include walking lunges with weights, Bulgarian split squats, and step-ups. Emphasize maintaining a steady pace and controlled form to prevent fatigue.
  • Burpees Broad Jump: Completing this segment 01:01 slower than average, Paul can enhance explosiveness and endurance with plyometric drills such as box jumps, burpee variations, and jump squats. Focus on quick transitions between movements to reduce overall time.
  • Wall Balls: With a time of 00:06:11, Paul was slightly below average. Improving shoulder and leg strength with medicine ball throws and overhead presses can be beneficial. Concentrate on maintaining a consistent rhythm and efficient breathing during the exercise.
  • Roxzone: Although faster than average, there's still room for improvement by optimizing transitions between exercise zones. Practice quick transitions and maintain high-intensity training to enhance overall fitness.

Race Strategies

  • Pacing: To prevent the significant slowdown observed in Running 4, adopt a more conservative start, gradually increasing speed as the race progresses. Utilize negative split strategies, where the second half of the run is faster than the first.
  • Breathing Techniques: Implement consistent breathing techniques during all exercises to enhance endurance and reduce fatigue, especially during high-intensity segments.
  • Compromised Running Scenarios: Practice running immediately after strength exercises to adapt the body to rapid transitions, focusing on maintaining a steady pace and efficient form under fatigue.
Similar Athletes
Arensman Dave 2024 Rotterdam 01:20:09
Schönfelder Fabian 2024 Frankfurt 01:20:25
Lilienberg Johan 2024 Copenhagen 01:20:01
Kotte Thomas 2024 Vienna - European Championship 01:19:36
Wood Jake 2023 Manchester 01:19:35
Hughes Sam 2024 Melbourne 01:19:41
Johnston Paul 2023 Glasgow 01:19:50
O'Connell Sean 2024 Dublin 01:20:19
Belden Mark 2024 Chicago Navy Pier 01:20:23
Mcgrath Eoin 2024 Glasgow 01:20:16

Measure Your Performance Against Top Athletes

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