Dive into this athlete’s performance at 2024 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 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.
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.
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 06:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 02:26 | 07:24 to 04:58 | 35.8% |
| Farmers Carry | 01:14 | 03:16 to 02:02 | 18.1% |
| Sled Pull | 01:00 | 05:36 to 04:36 | 14.7% |
| Wall Balls | 00:53 | 06:54 to 06:01 | 13.0% |
| Sled Push | 00:33 | 03:14 to 02:41 | 8.1% |
| Sandbag Lunges | 00:32 | 05:20 to 04:48 | 7.8% |
| Rowing | 00:09 | 04:52 to 04:43 | 2.2% |
| Ski Erg | 00:01 | 04:23 to 04:22 | 0.2% |
| Run Total | 00:00 | 37:56 to 37:56 | 0.0% |
| Donald Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:45 | 00:00 | 04:35 +00:10 | 00:00 +00:00 |
| Ski Erg | 04:23 | 04:45 | 04:26 -00:03 | 04:35 +00:10 |
| Running 2 | 04:14 | 09:08 | 04:56 -00:42 | 09:01 +00:07 |
| Sled Push | 03:14 | 13:22 | 02:52 +00:22 | 13:57 -00:35 |
| Running 3 | 04:40 | 16:36 | 05:23 -00:43 | 16:49 -00:13 |
| Sled Pull | 05:36 | 21:16 | 04:53 +00:43 | 22:12 -00:56 |
| Running 4 | 04:34 | 26:52 | 05:20 -00:46 | 27:05 -00:13 |
| Burpees Broad Jump | 07:24 | 31:26 | 05:17 +02:07 | 32:25 -00:59 |
| Running 5 | 04:50 | 38:50 | 05:31 -00:41 | 37:42 +01:08 |
| Rowing | 04:52 | 43:40 | 04:48 +00:04 | 43:13 +00:27 |
| Running 6 | 04:38 | 48:32 | 05:22 -00:44 | 48:01 +00:31 |
| Farmers Carry | 03:16 | 53:10 | 02:10 +01:06 | 53:23 -00:13 |
| Running 7 | 04:52 | 56:26 | 05:22 -00:30 | 55:33 +00:53 |
| Sandbag Lunges | 05:20 | 01:01:18 | 05:04 +00:16 | 01:00:55 +00:23 |
| Running 8 | 05:26 | 01:06:38 | 05:57 -00:31 | 01:05:59 +00:39 |
| Wall Balls | 06:54 | 01:12:04 | 06:28 +00:26 | 01:11:56 +00:08 |
| Roxzone | 06:17 | 01:25:09 | 06:45 -00:28 | 01:25:09 |
Paul Donald, a HYROX athlete in the 40-44 age group, performed commendably in the 2024 Birmingham event. His overall rank was 1346, placing him in the top 41% of 3261 athletes, while in his age group he ranked 222, putting him in the top 38% of 579 athletes. His total running time was 00:37:56, which was faster by 04:45 than the average participant. As for his acceleration, he displayed a consistent pattern of gaining speed as the race progressed, indicating a well-paced strategy.
Paul demonstrated a strong running profile, outperforming the average running time with his best running lap recorded at 00:04:14. However, while his running prowess is evident, it seems that he could benefit from additional strength training to improve his overall time.
Given Paul's strong running profile, he should aim to maximize this strength by maintaining a steady pace throughout the race and conserving enough energy for the strength-based segments. He can also try to shorten his rest periods and transitions between segments to increase his overall speed. Employing endurance training techniques, such as interval running and hill sprints, can further enhance his running performance.
For the strength-based segments, focusing on correct form and technique can prevent fatigue and injury, enabling him to maintain a good pace throughout the race. Strength training should be incorporated into his routine, focusing on the specific muscles used in the Sled Pull, Farmers Carry, and Wall Balls segments. Finally, incorporating recovery strategies, such as proper nutrition and rest, can help ensure optimal performance on race day.
| Similar Athletes | |||
|---|---|---|---|
| Bergsma Cameron | 2024 Perth | 01:24:58 | |
| Piga Luca | 2023 Stuttgart | 01:25:29 | |
| Nagyvaradi Gabor | 2024 Manchester | 01:24:50 | |
| Newman Paul | 2024 Dublin | 01:25:38 | |
| Mckeown Paul | 2022 Manchester | 01:25:11 | |
| Tuckerman Craig | 2023 Hong Kong | 01:25:06 | |
| Stegemann Marc | 2022 Hamburg | 01:25:23 | |
| Cooper Neil | 2024 Birmingham | 01:25:04 | |
| Kennedy Adrian | 2024 Brisbane | 01:25:35 | |
| Williams Paul | 2024 Berlin | 01:25:00 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Birmingham | 01:18:04 | |
| 2023 Glasgow | 01:15:23 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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