Russell Paraic 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 377 similar athletes.

Performance Highlights

IRL IRL Flag Men 25-29 #201035 01:31:26 28th in AG | Top 73.7% 140th | Top 68.6%
-02:11
40:24
Run Total
-00:17
05:03
Avg. Lap
-00:30
03:54
Best Lap
+04:00
45:54
Workout Total
+00:30
05:44
Avg. Workout
-01:39
05:12
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 Pro 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 377 athletes with similar finish time in Hyrox Pro 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 377 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Russell Paraic'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 Russell Paraic'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 377 athletes with similar finish time in Hyrox Pro 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 Russell Paraic'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 Pro 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 Russell Paraic'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 06:36. Check the detail of the improvement plan below.

03:29 Potential Improvement 52.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Farmers Carry 03:29 06:00 to 02:31 52.8%
Sled Pull 02:10 09:13 to 07:03 32.8%
Burpees Broad Jump 00:57 05:53 to 04:56 14.4%
Ski Erg 00:00 04:01 to 04:01 0.0%
Sled Push 00:00 03:16 to 03:16 0.0%
Rowing 00:00 04:38 to 04:38 0.0%
Sandbag Lunges 00:00 05:21 to 05:21 0.0%
Wall Balls 00:00 07:32 to 07:32 0.0%
Run Total 00:00 40:24 to 40:24 0.0%

Splits Time

Russell Paraic Perfect Race
Splits Total Average Total
Running 1 02:49 00:00 04:25 -01:36 00:00 +00:00
Ski Erg 04:01 02:49 04:27 -00:26 04:25 -01:36
Running 2 05:12 06:50 04:51 +00:21 08:52 -02:02
Sled Push 03:16 12:02 04:10 -00:54 13:43 -01:41
Running 3 05:32 15:18 05:25 +00:07 17:53 -02:35
Sled Pull 09:13 20:50 07:17 +01:56 23:18 -02:28
Running 4 05:29 30:03 05:25 +00:04 30:35 -00:32
Burpees Broad Jump 05:53 35:32 05:06 +00:47 36:00 -00:28
Running 5 05:58 41:25 05:34 +00:24 41:06 +00:19
Rowing 04:38 47:23 04:44 -00:06 46:40 +00:43
Running 6 05:45 52:01 05:25 +00:20 51:24 +00:37
Farmers Carry 06:00 57:46 02:33 +03:27 56:49 +00:57
Running 7 05:50 01:03:46 05:29 +00:21 59:22 +04:24
Sandbag Lunges 05:21 01:09:36 05:48 -00:27 01:04:51 +04:45
Running 8 03:54 01:14:57 06:07 -02:13 01:10:39 +04:18
Wall Balls 07:32 01:18:51 07:49 -00:17 01:16:46 +02:05
Roxzone 05:12 01:31:26 06:51 -01:39 01:31:26
Based on 377 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Paraic Russell demonstrated a commendable performance in the 2024 Dublin HYROX PRO race. His overall rank of 140 out of 289 athletes, and 28 in his age group of 25-29 shows a good competitive standing. His overall time of 01:31:26 indicates a strong performance, especially impressive considering his total running time of 00:40:24, which was 02:18 faster than the average time. This suggests that Paraic's profile leans more towards a runner's profile, with remarkable speed and stamina. However, there is room for improvement in strength training exercises to become a more well-rounded athlete. His initial pace was excellent, starting with a Running 1 time that was 01:35 faster than average, which may indicate a tendency to start the race too quickly.

Segments to Improve:

  • Farmers Carry: The time spent on this segment was significantly slower than the average. This indicates that Paraic could work on his grip strength and endurance. Incorporating exercises such as deadlifts, wrist curls and farmer's walks in his regular training routine could prove beneficial.
  • Sled Pull: With a time 01:58 slower than average, there is scope for improvement in this segment. Paraic could improve by incorporating more lower body strength and power exercises such as squats, lunges and power cleans into his training.
  • Burpees Broad Jump: Paraic's performance in this segment was slower than the average. To improve, he should focus on plyometric training, particularly exercises that combine cardio and strength like burpees, squat jumps and box jumps.
  • Wall Balls: Although performing better than the average, there's still room for improvement. Performing exercises that combine squats and overhead presses, such as thrusters, may help increase his speed and efficiency in this segment.

Race Strategies:

Considering the above points, Paraic should consider the following strategies for better race performance:

  • Be cautious about starting the race too quickly. While it is important to gain a good position early on, conserving energy for the more challenging segments is equally important.
  • Focus on transitions. Spend less time resting or transitioning between exercises to improve the overall race time. This can be improved by practicing quick transitions during training.
  • Work on strength training. As his profile leans more towards a runner, incorporating more strength training exercises into his routine will help him become a more rounded athlete and improve his performance in strength demanding segments.
Similar Athletes
Promok Daniel 2023 München 01:30:57
Demetriou Costa 2022 Manchester 01:31:13
Moreno Campanón Alejandro 2021 Madrid 01:31:13
Obialo Okey 2023 London 01:31:39
Steib Corentin 2023 Paris 01:31:30
Macdonagh Jack 2024 Sydney 01:31:36
Lonsdale Thomas 2023 Manchester 01:31:00
Bell James 2024 Glasgow 01:30:56
Baloglow Matthew 2024 Melbourne 01:31:53
Stables Liam 2023 Glasgow 01:31:10

Measure Your Performance Against Top Athletes

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