Season 23/24 2023 Dubai (445) HYROX (359) Men (270) Hamilton Paul

Hamilton Paul Hyrox Result

Dive into this athlete’s performance at 2023 Dubai 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

UAE UAE Flag Men 45-49 #130011 01:18:27 🥉 in AG | Top 16.7% 51st | Top 18.9%
+04:08
43:38
Run Total
+00:31
05:27
Avg. Lap
-00:23
03:55
Best Lap
-02:09
30:52
Workout Total
-00:16
03:51
Avg. Workout
-01:54
04:02
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 Hamilton 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 Hamilton 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 Hamilton 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 Hamilton 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 06:37. Check the detail of the improvement plan below.

05:20 Potential Improvement 80.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:20 43:38 to 38:18 80.6%
Sandbag Lunges 00:32 04:46 to 04:14 8.1%
Burpees Broad Jump 00:30 04:44 to 04:14 7.6%
Sled Pull 00:15 04:19 to 04:04 3.8%
Ski Erg 00:00 04:07 to 04:07 0.0%
Sled Push 00:00 01:45 to 01:45 0.0%
Rowing 00:00 04:28 to 04:28 0.0%
Farmers Carry 00:00 01:40 to 01:40 0.0%
Wall Balls 00:00 05:03 to 05:03 0.0%

Splits Time

Hamilton Paul Perfect Race
Splits Total Average Total
Running 1 03:55 00:00 04:19 -00:24 00:00 +00:00
Ski Erg 04:07 03:55 04:20 -00:13 04:19 -00:24
Running 2 04:53 08:02 04:37 +00:16 08:39 -00:37
Sled Push 01:45 12:55 02:40 -00:55 13:16 -00:21
Running 3 05:36 14:40 05:00 +00:36 15:56 -01:16
Sled Pull 04:19 20:16 04:26 -00:07 20:56 -00:40
Running 4 05:39 24:35 04:59 +00:40 25:22 -00:47
Burpees Broad Jump 04:44 30:14 04:38 +00:06 30:21 -00:07
Running 5 05:54 34:58 05:07 +00:47 34:59 -00:01
Rowing 04:28 40:52 04:39 -00:11 40:06 +00:46
Running 6 05:30 45:20 05:01 +00:29 44:45 +00:35
Farmers Carry 01:40 50:50 02:01 -00:21 49:46 +01:04
Running 7 05:54 52:30 05:00 +00:54 51:47 +00:43
Sandbag Lunges 04:46 58:24 04:33 +00:13 56:47 +01:37
Running 8 06:21 01:03:10 05:27 +00:54 01:01:20 +01:50
Wall Balls 05:03 01:09:31 05:44 -00:41 01:06:47 +02:44
Roxzone 04:02 01:18:27 05:56 -01:54 01:18:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Paul Hamilton performed well in the HYROX race, finishing in the top 14% of all athletes and top 15% in his age group. His overall time of 01:18:27 was commendable, but there are areas where he can improve to further enhance his performance.

Based on the splits analysis, it is evident that Paul's running segments were slower than the average, resulting in lost time. His total running time of 00:43:38 was 05:07 slower than the average. This indicates that he may need to focus more on improving his running abilities.

Segments to Improve


The following segments were identified as areas where Paul lost significant time: Running 7, Running 5, Running 8, Running 4, Running 3, Running 6, Burpees Broad Jump, Running 2, and Sandbag Lunges.

To improve these segments, Paul should focus on specific training strategies and techniques:

1. Running Technique:
Paul should work on his running form and technique to improve his overall running performance. This can be achieved through regular running drills such as high knees, butt kicks, and strides. Additionally, he should incorporate hill sprints and interval training to enhance his speed and endurance.

2. Strength Training:
To improve his performance in segments like Running 7, Running 5, and Running 8, Paul should focus on strength training exercises that target his lower body muscles. This can include exercises such as squats, lunges, and plyometric exercises like box jumps. Building leg strength will help him maintain a faster pace during these running segments.

3. Endurance Training:
Since Paul's overall running time was slower than average, he should focus on improving his endurance. Long-distance runs at a steady pace will help him build cardiovascular endurance and improve his overall running performance.

4. Burpees Broad Jump:
To enhance his performance in this segment, Paul should practice burpees with explosive jumps. This will improve his power and speed during the burpees broad jump exercise.

5. Sandbag Lunges:
Paul can improve his performance in this segment by incorporating weighted lunges into his training routine. He should gradually increase the weight of the sandbag to challenge his muscles and improve his strength and endurance.

Strategies


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

1. Pacing:
It is important for Paul to maintain a consistent and sustainable pace throughout the race. He should avoid starting too fast and burning out early. Pacing himself will help him maintain his energy levels and perform consistently in all segments.

2. Efficient Transitions:
Since the roxzone is the time spent between the exercise zones, Paul should aim to minimize this time by improving his overall fitness and transition speed. This can be achieved through regular practice and familiarity with the equipment used in the race.

3. Mental Preparation:
Mental strength plays a crucial role in endurance races. Paul should work on developing mental resilience and focus. Visualization techniques and positive affirmations can be beneficial in maintaining a strong mindset during the race.

By implementing these strategies and training techniques, Paul can enhance his performance in future HYROX races and improve his overall ranking. It is important for him to analyze his strengths and weaknesses and tailor his training accordingly to achieve optimal results.

Similar Athletes
Carminati Ivan 2024 Turin 01:18:56
Lynch Sam 2023 London 01:18:48
Aljobory Wassam 2023 Maastricht European Championships 01:18:35
Minardi Angelo 2024 Rimini 01:18:11
Maldonado Gimenez Pau 2021 Madrid 01:18:57
Vogel Gaston 2024 Maastricht 01:18:29
Lythje Sascha 2024 Berlin 01:18:16
Bousfield Ross 2024 Dublin 01:18:28
Fonseca Rhudson 2021 New York 01:17:58
Mckaig Scott 2024 Manchester 01:18:39

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