Dive into this athlete’s performance at 2024 Manchester 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.
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 Dixon 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 Dixon 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 Dixon 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 Dixon 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
05:06.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Paul Dixon showcased a commendable performance in the 2024 Manchester HYROX race, finishing in the top 34% of all athletes and top 31% in his age group. His strengths were evident in the Ski Erg and Farmers Carry, where he outperformed the average significantly, pointing towards a solid base in both endurance and strength. The total running time indicates he has a more balanced profile between running and strength, though slightly leaning towards strength given the time is 00:19 slower than average. Nevertheless, there's room for improvement, especially in transitioning between exercises as indicated by his faster than average Roxzone time, suggesting efficient movement but also potential over-resting between exercises. His pacing seemed to start strong but slightly faltered in the middle segments, indicating potential issues with endurance or pacing strategy.
Segments to Improve:
Burpees Broad Jump: Paul lost significant time here. To improve, he should focus on explosive strength training, incorporating box jumps, plyometric push-ups, and interval sprint training to enhance both the jumping and endurance aspects. Practicing burpees with added broad jumps at the end of a workout can simulate race fatigue conditions.
Sandbag Lunges: This segment also saw considerable time lost. Paul should integrate weighted lunges, Bulgarian split squats, and strength-based yoga poses like Warrior series to improve balance, strength, and endurance. Sandbag-specific training, focusing on grip strength and sandbag positioning, can also help.
Sled Push and Pull: Given the time lost on these segments, incorporating more targeted lower body strength work such as heavy sled drags, squats, and deadlifts can provide the power needed. Emphasizing on explosive starts and consistent push/pull speed in training can mirror the demands of race day.
Running Total: Although Paul has a balanced profile, focusing on interval running training with varied paces, hill sprints, and long slow distance runs can improve overall running time. Running drills to improve technique and efficiency should also be a focus.
Race Strategies:
Pacing: Given the tendency to start strong and lose pace, Paul should work on a more conservative start, conserving energy for a stronger finish, especially in the middle to last segments of the race. Interval training with a focus on maintaining pace even when fatigued can help.
Transitions (Roxzone): While Paul's transition times are faster than average, ensuring this doesn't lead to excessive resting is key. Practicing quick transitions in training, with minimal rest between exercises, can improve overall fitness and reduce unnecessary rests during the race.
Segment Focus: Prioritizing training on the identified weak segments while maintaining strengths can provide a more balanced performance. Incorporating specific drills and exercises related to these segments into regular training routines can turn weaknesses into strengths.
Recovery: Incorporating active recovery sessions, focusing on mobility work, and ensuring adequate nutrition and hydration can help maintain energy levels throughout the race, allowing for better performance in later segments.
By addressing these areas with targeted training and strategic race planning, Paul Dixon can look forward to improving his performance in future HYROX races, turning identified weaknesses into strengths and achieving a more balanced and efficient race execution.