Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Holmes Paul

Holmes Paul Hyrox Result

Dive into this athlete’s performance at 2024 Dublin 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

IRL IRL Flag Men 35-39 #134021 01:42:34 357th in AG | Top 88.6% 1541st | Top 87.7%
-01:10
48:54
Run Total
-00:08
06:07
Avg. Lap
+00:50
06:01
Best Lap
+03:11
46:47
Workout Total
+00:23
05:50
Avg. Workout
-02:01
06:57
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 Holmes 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 Holmes 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 Holmes 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 Holmes 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 05:00. Check the detail of the improvement plan below.

02:28 Potential Improvement 49.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:28 09:10 to 06:42 49.3%
Wall Balls 01:19 09:24 to 08:05 26.3%
Sandbag Lunges 01:09 07:22 to 06:13 23.0%
Run Total 00:04 48:54 to 48:50 1.3%
Ski Erg 00:00 04:27 to 04:27 0.0%
Sled Push 00:00 03:23 to 03:23 0.0%
Sled Pull 00:00 05:42 to 05:42 0.0%
Rowing 00:00 05:06 to 05:06 0.0%
Farmers Carry 00:00 02:13 to 02:13 0.0%

Splits Time

Holmes Paul Perfect Race
Splits Total Average Total
Running 1 03:49 00:00 05:13 -01:24 00:00 +00:00
Ski Erg 04:27 03:49 04:42 -00:15 05:13 -01:24
Running 2 06:01 08:16 05:41 +00:20 09:55 -01:39
Sled Push 03:23 14:17 03:28 -00:05 15:36 -01:19
Running 3 06:27 17:40 06:16 +00:11 19:04 -01:24
Sled Pull 05:42 24:07 06:05 -00:23 25:20 -01:13
Running 4 06:27 29:49 06:15 +00:12 31:25 -01:36
Burpees Broad Jump 09:10 36:16 06:53 +02:17 37:40 -01:24
Running 5 06:36 45:26 06:31 +00:05 44:33 +00:53
Rowing 05:06 52:02 05:11 -00:05 51:04 +00:58
Running 6 06:39 57:08 06:20 +00:19 56:15 +00:53
Farmers Carry 02:13 01:03:47 02:36 -00:23 01:02:35 +01:12
Running 7 06:34 01:06:00 06:19 +00:15 01:05:11 +00:49
Sandbag Lunges 07:22 01:12:34 06:25 +00:57 01:11:30 +01:04
Running 8 06:24 01:19:56 07:25 -01:01 01:17:55 +02:01
Wall Balls 09:24 01:26:20 08:16 +01:08 01:25:20 +01:00
Roxzone 06:57 01:42:34 08:58 -02:01 01:42:34
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Paul Holmes, a competitor in the HYROX age group 35-39 category, demonstrated a commendable performance in the 2024 Dublin event. Ranking in the top 57% of 2696 athletes overall, and within the top 64% of 553 athletes in his age group, Paul showed a particular aptitude for running, finishing his total running time 01:16 faster than average. This suggests that Paul's strength lies predominantly in his running ability. Despite starting off strong with a running 1 time 01:20 faster than average, Paul's pace appeared to slow down in the later running segments. We observed that Paul's pacing may need some attention, as he started the race faster than average, but slowed down in comparison to the average in the subsequent running segments. This indicates that Paul may need to work on his race strategy and pacing to ensure a more consistent performance across all segments.

Segments to Improve:

  • Burpees Broad Jump: This was Paul's weakest segment, finishing 02:19 slower than the average. This suggests a need for improvement in both strength and explosive power. A targeted training strategy could include incorporating more plyometric exercises into Paul's routine, such as box jumps or power skips, to improve his explosive power. Additionally, practicing burpees separately could help improve his form and efficiency in this specific movement.
  • Wall Balls: Another weak segment for Paul, ending 01:08 slower than average. This indicates a potential lack in functional strength and endurance. To improve in this area, Paul could consider incorporating more functional fitness exercises, such as kettlebell swings or medicine ball throws, into his routine. These exercises will help to develop the necessary muscles for Wall Balls, while also improving overall endurance.
  • Sandbag Lunges: Finishing 00:57 slower than average suggests Paul needs to work on his lower body strength and endurance. Incorporating more leg-focused strength training, such as squats or lunges, could help improve his performance in this segment. Additionally, practicing lunges with added weight can help to mimic the conditions of the Sandbag Lunges segment.

Race Strategies:

Given Paul's strong running ability, he should aim to capitalize on this strength during the race. This could involve pushing himself harder during the running segments, while conserving energy during strength-focused segments. However, Paul should also aim to improve his overall pacing strategy. His performance suggests he may be starting the race too fast, leading to slower times in later segments. By adopting a more consistent pace from the start, Paul could maintain a steadier energy output and potentially improve his overall race time. Additionally, given his slower times in strength-focused segments, Paul may want to focus on improving his transition times between these segments. This could involve practicing transitions during training, or focusing on his overall fitness to reduce recovery time between segments.

Similar Athletes
Micallef Joseph 2022 Birmingham 01:42:37
Farrant Chris 2024 Sports Direct HYROX London 01:42:13
Morales Juan 2023 Malaga 01:42:30
Lemm Maik 2022 Essen 01:42:27
Shanks Andrew 2023 Dublin 01:42:35
Sarabia Sarabia Francisco 2023 Valencia 01:42:10
Grassi Stefano 2023 Malaga 01:43:01
Miraglia Dario 2024 Milan 01:42:37
Hahn Hilmar 2023 Singapore 01:42:35
Cariello Massimo 2024 Turin 01:42:13

Measure Your Performance Against Top Athletes

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