Season 23/24 2023 London (3243) HYROX (2806) Men (1846) Williams Paul

Williams Paul Hyrox Result

Dive into this athlete’s performance at 2023 London 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 40-44 #132010 01:28:14 192nd in AG | Top 53.9% 1072nd | Top 58.1%
+04:24
48:16
Run Total
+00:34
06:02
Avg. Lap
-00:35
04:04
Best Lap
-03:14
34:04
Workout Total
-00:24
04:15
Avg. Workout
-01:07
05:58
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 Williams 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 Williams 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 Williams 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 Williams 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 06:49. Check the detail of the improvement plan below.

05:25 Potential Improvement 79.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:25 48:16 to 42:51 79.5%
Burpees Broad Jump 01:15 06:32 to 05:17 18.3%
Sled Push 00:09 02:59 to 02:50 2.2%
Ski Erg 00:00 04:00 to 04:00 0.0%
Sled Pull 00:00 04:43 to 04:43 0.0%
Rowing 00:00 04:16 to 04:16 0.0%
Farmers Carry 00:00 01:35 to 01:35 0.0%
Sandbag Lunges 00:00 04:26 to 04:26 0.0%
Wall Balls 00:00 05:33 to 05:33 0.0%

Splits Time

Williams Paul Perfect Race
Splits Total Average Total
Running 1 04:04 00:00 04:41 -00:37 00:00 +00:00
Ski Erg 04:00 04:04 04:29 -00:29 04:41 -00:37
Running 2 05:25 08:04 05:05 +00:20 09:10 -01:06
Sled Push 02:59 13:29 02:59 +00:00 14:15 -00:46
Running 3 05:52 16:28 05:33 +00:19 17:14 -00:46
Sled Pull 04:43 22:20 05:05 -00:22 22:47 -00:27
Running 4 06:07 27:03 05:32 +00:35 27:52 -00:49
Burpees Broad Jump 06:32 33:10 05:34 +00:58 33:24 -00:14
Running 5 06:22 39:42 05:42 +00:40 38:58 +00:44
Rowing 04:16 46:04 04:52 -00:36 44:40 +01:24
Running 6 06:47 50:20 05:34 +01:13 49:32 +00:48
Farmers Carry 01:35 57:07 02:14 -00:39 55:06 +02:01
Running 7 06:06 58:42 05:32 +00:34 57:20 +01:22
Sandbag Lunges 04:26 01:04:48 05:19 -00:53 01:02:52 +01:56
Running 8 07:37 01:09:14 06:12 +01:25 01:08:11 +01:03
Wall Balls 05:33 01:16:51 06:46 -01:13 01:14:23 +02:28
Roxzone 05:58 01:28:14 07:05 -01:07 01:28:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Paul Williams performed well in the Hyrox race in London, finishing with an overall rank of 1072 out of 2806 athletes, which places him in the top 38%. In his age group (40-44), he achieved a rank of 192 out of 545 athletes, placing him in the top 35%. His overall time of 01:28:14 demonstrates his endurance and determination.

In terms of his splits, Paul's running performance was slightly slower than the average, with a total running time of 00:48:16, which was 06:09 slower than average. However, he showed strength in some running segments, such as Running 1, where he was 00:27 faster than average, and Ski Erg, where he was 00:26 faster than average. It is clear that Paul has a runner profile and should focus on training his strength to improve his overall running time.

Segments to Improve


Based on the analysis of Paul's splits, the following segments were identified as areas that need improvement: Run Total, Burpees Broad Jump, Running 8, Running 6, Running 5, Running 4, Running 7, Running 2, and Running 3. These segments accounted for the most time lost during the race.

To improve the Run Total segment, Paul should focus on improving his overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT), incorporating exercises such as sprints, stair running, and shuttle runs. Additionally, practicing quick transitions between exercises and minimizing rest time will help improve his performance in this segment.

For the Burpees Broad Jump segment, Paul should work on developing explosive power and cardiovascular endurance. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve his power output. Incorporating high-intensity cardio exercises like jump rope or battle ropes will also enhance his endurance.

To improve his performance in Running 8, Running 6, Running 5, Running 4, Running 7, Running 2, and Running 3, Paul should focus on both his running technique and overall endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine will help improve his running speed and endurance. Additionally, working on proper running form, including stride length and cadence, can contribute to better performance in these segments.

Strategies


During the race, Paul should implement the following strategies for better performance:

1. Pacing:
It is important for Paul to find a sustainable pace that allows him to maintain consistent effort throughout the race. Going out too fast can lead to burnout later on, while starting too slow can result in lost time that is difficult to make up.

2. Mental Preparation:
Hyrox races require mental toughness and resilience. Paul should mentally prepare himself for the challenges ahead and develop strategies to stay focused and motivated throughout the race.

3. Transitions:
Minimizing transition time between segments is crucial for overall race performance. Paul should practice quick and efficient transitions during his training sessions to ensure a smooth and seamless flow between exercises.

4. Nutrition and Hydration:
Proper fueling and hydration before, during, and after the race are essential for optimal performance. Paul should develop a nutrition plan that includes consuming adequate carbohydrates and electrolytes to sustain energy levels throughout the race.

5. Practice Specific Exercises:
Incorporating the specific exercises featured in the race, such as sled push, sled pull, rowing, farmers carry, and sandbag lunges, into Paul's training routine will help him become more familiar and efficient in performing these movements.

By implementing these strategies and focusing on targeted training techniques, Paul can improve his overall performance in future Hyrox 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
Graf Christopher 2022 Wien 01:28:22
Saliaris Antonios 2024 Amsterdam 01:28:38
Austruy Pierre 2023 Dublin 01:28:12
Abdellaoui Omar 2023 Malaga 01:28:33
DeSimone Brian 2024 Chicago Navy Pier 01:27:46
Pöppel Julian 2024 Berlin 01:28:36
Koole Mark 2023 Amsterdam 01:27:53
Tanzini Jacopo 2023 Milan 01:27:49
Harrington James 2024 Frankfurt 01:28:43
Derucki Tobias 2024 Frankfurt 01:28:16

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 London 01:24:06
2024 Birmingham 01:12:04
2022 London 01:28:33
2022 London 01:31:26
2024 Berlin 01:25:00
2023 Glasgow 02:04:54

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