Donald Paul Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 50-54 #134004 01:18:04 6th in AG | Top 11.5% 235th | Top 24.5%
+02:15
41:37
Run Total
+00:17
05:12
Avg. Lap
+00:38
04:55
Best Lap
-02:20
30:30
Workout Total
-00:18
03:48
Avg. Workout
+00:08
06:01
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 Donald 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 Donald 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 Donald 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 Donald 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 05:52. Check the detail of the improvement plan below.

03:30 Potential Improvement 59.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:30 41:37 to 38:07 59.7%
Wall Balls 00:56 06:08 to 05:12 15.9%
Sled Pull 00:34 04:36 to 04:02 9.7%
Sled Push 00:27 02:47 to 02:20 7.7%
Rowing 00:10 04:42 to 04:32 2.8%
Farmers Carry 00:08 01:56 to 01:48 2.3%
Ski Erg 00:07 04:20 to 04:13 2.0%
Burpees Broad Jump 00:00 02:50 to 02:50 0.0%
Sandbag Lunges 00:00 03:11 to 03:11 0.0%

Splits Time

Donald Paul Perfect Race
Splits Total Average Total
Running 1 05:14 00:00 04:18 +00:56 00:00 +00:00
Ski Erg 04:20 05:14 04:19 +00:01 04:18 +00:56
Running 2 04:55 09:34 04:37 +00:18 08:37 +00:57
Sled Push 02:47 14:29 02:39 +00:08 13:14 +01:15
Running 3 05:22 17:16 04:59 +00:23 15:53 +01:23
Sled Pull 04:36 22:38 04:25 +00:11 20:52 +01:46
Running 4 05:14 27:14 04:58 +00:16 25:17 +01:57
Burpees Broad Jump 02:50 32:28 04:36 -01:46 30:15 +02:13
Running 5 05:12 35:18 05:06 +00:06 34:51 +00:27
Rowing 04:42 40:30 04:38 +00:04 39:57 +00:33
Running 6 05:23 45:12 04:59 +00:24 44:35 +00:37
Farmers Carry 01:56 50:35 01:59 -00:03 49:34 +01:01
Running 7 05:01 52:31 04:58 +00:03 51:33 +00:58
Sandbag Lunges 03:11 57:32 04:32 -01:21 56:31 +01:01
Running 8 05:21 01:00:43 05:26 -00:05 01:01:03 -00:20
Wall Balls 06:08 01:06:04 05:42 +00:26 01:06:29 -00:25
Roxzone 06:01 01:18:04 05:53 +00:08 01:18:04
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Paul Donald had a solid performance in the HYROX race in Birmingham. He finished with an overall rank of 235, which puts him in the top 17% of all athletes. In his age group (50-54), he performed even better, securing the 6th rank, which is in the top 7% of competitors. His overall time of 01:18:04 is respectable, indicating that he has a good level of fitness and endurance.

However, there are areas where Paul can improve to enhance his performance. Firstly, his total running time of 00:41:37 is 03:35 slower than the average for his finish time. This suggests that improving his running speed and efficiency will be beneficial. Additionally, his best running lap of 00:04:55 indicates that he has the potential to run faster, but he needs to maintain this pace consistently throughout the race.

Segments to Improve


1. Running 1:
Paul's time of 00:05:14 for this segment is 01:04 slower than the average. To improve this, he can focus on speed and endurance training. Incorporating interval training, such as high-intensity interval training (HIIT), can help him increase his running speed. He should also work on his running form to ensure efficient movement.

2. Best Lap:
Although Paul's best lap time of 00:04:55 is impressive, he needs to replicate this pace consistently throughout the race. To achieve this, he can include tempo runs in his training routine. These runs involve maintaining a challenging yet sustainable pace for an extended period, which will help him build endurance and improve his overall running performance.

3. Running 6:
Paul's time of 00:05:23 for this segment is 00:24 slower than the average. To enhance his performance in this segment, he should focus on hill training. Running uphill strengthens the muscles involved in running and improves cardiovascular endurance. Incorporating hill repeats or finding hilly routes for his training runs will be beneficial.

4. Running 3:
Paul's time of 00:05:22 for this segment is 00:21 slower than the average. He can improve in this area by incorporating speed workouts such as interval training and fartlek runs. These workouts involve alternating between high-intensity bursts and recovery periods, improving both speed and endurance.

5. Wall Balls:
Paul's time of 00:06:08 for this segment is 00:21 slower than the average. To improve his performance in wall balls, he can focus on strengthening his lower body and core muscles. Exercises such as squats, lunges, and medicine ball exercises can help him develop the necessary strength and power for this movement.

6. Roxzone:
Paul's time of 00:06:01 for the roxzone is 00:21 slower than the average. Improving overall fitness and reducing transition time can help him in this segment. Incorporating circuit training, which combines strength and cardiovascular exercises in quick succession, can improve his overall fitness and help him transition more efficiently between exercises.

Strategies


1. Pacing:
Paul should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow may hinder his overall performance. He should aim to find a pace that is challenging but sustainable for the duration of the race.

2. Transition Efficiency:
To minimize time lost during transitions, Paul should practice transitioning between exercises quickly and efficiently. This can be done through specific drills that simulate the transitions he will encounter in the race. By practicing these transitions, he can reduce the time spent in the roxzone and optimize his overall race time.

3. Balanced Training:
While it is important for Paul to continue improving his running speed and endurance, he should also focus on maintaining strength and power. Incorporating strength training exercises, such as weightlifting and resistance training, will help him improve his overall performance in the HYROX race.

In summary, Paul Donald had a strong performance in the HYROX race in Birmingham. To further enhance his performance, he should focus on improving his running speed and efficiency, particularly in segments where he lost the most time. Implementing specific training strategies, such as interval training, hill training, and strength training, will help him achieve these improvements. Additionally, focusing on maintaining a consistent pace throughout the race and optimizing transitions will contribute to a better overall performance.

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
Danieli Alessandro 2024 Turin 01:18:21
Noakes David 2024 Madrid 01:18:32
김 도령 2024 Incheon 01:18:19
Amato Scott 2024 Perth 01:17:53
Wong Raymond 2024 Hong Kong 01:17:53
Lendon Jason 2021 London 01:17:36
Braun Florian 2024 Stuttgart 01:18:28
Kintish Antony 2023 London 01:18:11
Brimm Matthew 2024 Manchester 01:17:54
Seemann Vít 2023 Rimini 01:17:50

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Glasgow 01:15:23
2024 Birmingham 01:25:09

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