Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Holland Paul

Holland Paul Hyrox Result

Dive into this athlete’s performance at 2024 Dublin 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

IRL IRL Flag Men 50-54 #105018 01:28:30 34th in AG | Top 37.4% 1096th | Top 62.3%
+03:49
47:47
Run Total
+00:29
05:58
Avg. Lap
+00:08
04:48
Best Lap
-01:26
36:00
Workout Total
-00:10
04:30
Avg. Workout
-02:19
04:48
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 Holland 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 Holland 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 Holland 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 Holland 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 06:39. Check the detail of the improvement plan below.

04:56 Potential Improvement 74.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:56 47:47 to 42:51 74.2%
Burpees Broad Jump 00:43 06:00 to 05:17 10.8%
Rowing 00:29 05:17 to 04:48 7.3%
Wall Balls 00:21 06:43 to 06:22 5.3%
Ski Erg 00:10 04:36 to 04:26 2.5%
Sled Push 00:00 02:20 to 02:20 0.0%
Sled Pull 00:00 04:03 to 04:03 0.0%
Farmers Carry 00:00 02:05 to 02:05 0.0%
Sandbag Lunges 00:00 04:56 to 04:56 0.0%

Splits Time

Holland Paul Perfect Race
Splits Total Average Total
Running 1 03:46 00:00 04:43 -00:57 00:00 +00:00
Ski Erg 04:36 03:46 04:29 +00:07 04:43 -00:57
Running 2 06:03 08:22 05:06 +00:57 09:12 -00:50
Sled Push 02:20 14:25 02:59 -00:39 14:18 +00:07
Running 3 06:19 16:45 05:33 +00:46 17:17 -00:32
Sled Pull 04:03 23:04 05:05 -01:02 22:50 +00:14
Running 4 07:30 27:07 05:32 +01:58 27:55 -00:48
Burpees Broad Jump 06:00 34:37 05:37 +00:23 33:27 +01:10
Running 5 06:28 40:37 05:43 +00:45 39:04 +01:33
Rowing 05:17 47:05 04:52 +00:25 44:47 +02:18
Running 6 06:28 52:22 05:34 +00:54 49:39 +02:43
Farmers Carry 02:05 58:50 02:15 -00:10 55:13 +03:37
Running 7 06:28 01:00:55 05:33 +00:55 57:28 +03:27
Sandbag Lunges 04:56 01:07:23 05:21 -00:25 01:03:01 +04:22
Running 8 04:48 01:12:19 06:13 -01:25 01:08:22 +03:57
Wall Balls 06:43 01:17:07 06:48 -00:05 01:14:35 +02:32
Roxzone 04:48 01:28:30 07:07 -02:19 01:28:30
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Paul Holland, despite being in the age group of 50-54, displayed a commendable performance in the 2024 Dublin HYROX race. While he placed in the top 86% of all athletes, his standing within his own age group was even more impressive, ranking 4th. However, his overall running time was slower than average, indicating that he has a stronger profile in the strength-based exercises. Specifically, his Sled Push and Sled Pull performances were faster than the average, placing him in the 14th and 13th percentile rank respectively. Paul's pacing strategy appears to have been uneven, with a fast start in the first running segment but subsequent segments were slower than average.

Segments to Improve

  • Running: The running segments showed consistent room for improvement. Specific training for endurance running, such as integrating interval training and long, slow runs into his routine, could be beneficial. Drills that focus on speed, such as tempo runs and hill repeats, can also help improve his running pace.
  • Burpees Broad Jump: This segment was slower than average by 26 seconds. Incorporating more plyometric exercises like box jumps and power skips can help improve explosive power and coordination, which are crucial for burpees broad jumps.
  • Rowing: Paul's rowing was slower by 25 seconds than the average. Focused rowing sessions, incorporating both steady state and high-intensity interval training, can help improve technique and endurance. Additionally, strength training for the back and shoulders can help improve rowing performance.
  • Wall Balls: Though Paul was faster than average on this segment, there is still room for improvement. Increasing lower body strength through exercises like squats and lunges can help improve performance in this segment. Practicing the wall ball throw with varying weights may also be beneficial.

Race Strategies

Paul should consider revising his race strategy to ensure a more consistent pacing throughout the race. Starting too fast may lead to early fatigue, negatively impacting performance in later segments. A more balanced approach, where he maintains a steady pace throughout the race, might be more beneficial. Additionally, transitioning between segments can impact overall race time. Practicing quick transitions, especially between strength and running segments, could help reduce the roxzone time. Lastly, incorporating specific drills and exercises that target his weaker segments into his training routine will help improve his overall performance in future races.

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
Similar Athletes
Mikolay Vincent 2020 Chicago 01:28:56
Martin Russell 2024 Dallas 01:28:37
Moore Tom 2024 Manchester 01:28:44
Lane Colin 2022 Birmingham 01:28:47
Kinsella Noel 2024 Frankfurt 01:28:50
Ruiz Daniel 2024 Ciudad de Mexico 01:28:11
Dawber Ben 2022 Manchester 01:28:33
Süßenbach Tobias 2024 Köln 01:28:34
Kamasz Martin 2021 Berlin 01:28:18
Sargant Craig 2021 Birmingham 01:28:51

Measure Your Performance Against Top Athletes

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