Ross Paul Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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 940 similar athletes.

Performance Highlights

AUS AUS Flag Men 40-44 #115009 01:46:30 100th in AG | Top 95.2% 645th | Top 92.8%
+00:09
51:46
Run Total
+00:02
06:28
Avg. Lap
+00:45
06:04
Best Lap
+01:46
47:23
Workout Total
+00:13
05:55
Avg. Workout
-01:59
07:25
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 940 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 940 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ross 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 Ross 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 940 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 Ross 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 Ross 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 07:21. Check the detail of the improvement plan below.

02:15 Potential Improvement 30.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:15 10:42 to 08:27 30.6%
Burpees Broad Jump 01:49 08:49 to 07:00 24.7%
Run Total 01:41 51:46 to 50:05 22.9%
Sandbag Lunges 01:20 07:49 to 06:29 18.1%
Farmers Carry 00:16 02:56 to 02:40 3.6%
Ski Erg 00:00 04:44 to 04:44 0.0%
Sled Push 00:00 03:09 to 03:09 0.0%
Sled Pull 00:00 04:13 to 04:13 0.0%
Rowing 00:00 05:01 to 05:01 0.0%

Splits Time

Ross Paul Perfect Race
Splits Total Average Total
Running 1 04:54 00:00 05:19 -00:25 00:00 +00:00
Ski Erg 04:44 04:54 04:45 -00:01 05:19 -00:25
Running 2 06:04 09:38 05:49 +00:15 10:04 -00:26
Sled Push 03:09 15:42 03:38 -00:29 15:53 -00:11
Running 3 06:17 18:51 06:24 -00:07 19:31 -00:40
Sled Pull 04:13 25:08 06:22 -02:09 25:55 -00:47
Running 4 06:23 29:21 06:24 -00:01 32:17 -02:56
Burpees Broad Jump 08:49 35:44 07:14 +01:35 38:41 -02:57
Running 5 06:47 44:33 06:45 +00:02 45:55 -01:22
Rowing 05:01 51:20 05:17 -00:16 52:40 -01:20
Running 6 06:40 56:21 06:29 +00:11 57:57 -01:36
Farmers Carry 02:56 01:03:01 02:41 +00:15 01:04:26 -01:25
Running 7 06:30 01:05:57 06:30 +00:00 01:07:07 -01:10
Sandbag Lunges 07:49 01:12:27 06:45 +01:04 01:13:37 -01:10
Running 8 08:13 01:20:16 07:49 +00:24 01:20:22 -00:06
Wall Balls 10:42 01:28:29 08:55 +01:47 01:28:11 +00:18
Roxzone 07:25 01:46:30 09:24 -01:59 01:46:30
Based on 940 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Paul Ross demonstrated a solid performance in the 2024 Sydney Hyrox race, finishing in the top 60% of all athletes and in the top 65% of his age group. His total running time of 51:46 was 9 seconds faster than the average, indicating a strong running capability. Paul's pacing started strong, with his initial running segments being notably faster than average, suggesting a robust start. However, as the race progressed, his running times slightly fell behind the average, indicating potential early fatigue or strategic pacing issues. Despite strong running performance, his results point to a need for improvement in strength-based exercises, as indicated by slower times in segments like Burpees Broad Jump and Wall Balls.

Segments to Improve

  • Wall Balls: Paul was 1:52 slower than average in this segment. Focus on improving leg strength and shoulder endurance. Incorporate Wall Ball drills with varying weights to enhance muscular endurance and accuracy. Also, practice high-rep squats and overhead presses to build needed strength.
  • Burpees Broad Jump: With a time 1:42 slower than average, Paul should work on explosive power and conditioning. Implement plyometric workouts such as box jumps and depth jumps to increase explosive leg power. Interval training with short, intense bursts can also help in improving cardiovascular endurance for this segment.
  • Sandbag Lunges: Being 1:07 slower than average suggests a need for enhanced balance and leg strength. Perform weighted lunges and stability exercises to improve form and efficiency. Consider practicing with different weights to simulate race conditions.
  • Farmers Carry: Although only 15 seconds slower than average, improving grip strength and core stability can yield better results. Incorporate grip strengtheners and core exercises such as planks and Russian twists.

Race Strategies

  • Optimize Pacing: Start at a sustainable pace to avoid early fatigue. Consider using the first two running segments to gauge effort and adjust your pace accordingly to maintain energy for later strength-based exercises.
  • Efficient Transitions: Practice quick transitions between segments to minimize Roxzone time further. This can be achieved by rehearsing the setup and breakdown of each exercise station during training.
  • Compromised Running Training: Incorporate brick workouts, which consist of back-to-back training of different disciplines to mimic race conditions and improve performance in running segments following strength exercises.
Similar Athletes
Buchta Lukas 2024 Berlin 01:46:40
Feay Stuart 2024 Glasgow 01:46:00
Bagci Ismail 2024 Marseille 01:46:47
Kellett David 2024 Dublin 01:46:01
Shelton Lucas 2024 Dallas 01:46:14
Spence Ross 2024 Amsterdam 01:46:25
Rostami Majid 2023 Dublin 01:46:54
Tarp Stefan 2024 Malaga 01:47:00
Fisher Tim 2024 Manchester 01:46:47
어 수영 2024 Incheon 01:46:53

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