Calange Paul
Hyrox Result
Dive into this athlete’s performance at 2024 Hong Kong 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.
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 Calange 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 Calange 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 Calange 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 Calange 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
05:42.
Check the detail of the improvement plan below.
01:54
Potential Improvement
33.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey Paul! First things first, huge shoutout for your performance at the 2024 Hong Kong Hyrox! Finishing 285th out of 2712 athletes is no small feat—you're in the top 10%! Your overall time of 01:22:47 shows that you’ve got the grit and determination. Your total running time of 38:36 is impressive, coming in 2:56 faster than average. It's clear you've got a runner’s profile, which is a big advantage in a Hyrox event, but we’ll need to work on your strength to become a true hybrid athlete.
Now, looking at your pacing, you definitely started off with a quick burst, but there were a few segments where you might have hit the wall a little too hard. The slowdown in your Running 3 is a signal that you might have pushed too fast at the beginning. Tuning in to your body’s signals during the race could help you maintain that runner’s edge without sacrificing strength performance.
Segments to Improve:
We’ve identified a few segments where there’s plenty of room for improvement. Let’s get down to business and turn these weaknesses into strengths!
- Wall Balls (00:07:39): This is one of your biggest time sinks. To improve, focus on your squat form and the mechanics of the throw. Try incorporating the following drills into your training:
- Wall Ball Technique Drills: Use lighter balls to perfect your motion and gradually increase the weight as you feel comfortable.
- Plyometric Squats: Build explosive strength in your legs—squat down and jump, aiming to land softly each time.
- Burpees Broad Jump (00:06:04): This segment ate a lot of your time. To get better, consider these strategies:
- Burpee Sprints: Alternate between burpees and short sprints to build endurance while training your explosive power.
- Technique Focus: Slow down your burpees to ensure you’re doing them correctly—speed will come with practice.
- Sled Pull (00:05:19): A classic beast that can be tamed! To get stronger here:
- Heavy Rope Drags: Use a heavy rope to mimic the sled pull motion. This builds strength in your upper and lower body.
- Sled Pull Technique: Make sure to engage your core and maintain a low center of gravity during the pull to maximize power.
- Roxzone (00:06:03): You spent some valuable time here! To improve transition times:
- Practice Transitions: Set up your workout space to mimic race conditions and practice going from one exercise to the next as quickly as possible.
- Overall Fitness: Incorporate more high-intensity interval training (HIIT) sessions to boost your overall fitness and speed.
- Sled Push (00:03:08): You’ve got to push through! Focus on:
- Plyometric Pushes: Using resistance bands, practice explosive pushes to develop power.
- Strength Training: Include leg press and squat variations to build strength in the muscle groups used during sled pushes.
- Farmers Carry (00:02:24): A strong grip is essential! Try:
- Farmers Walks: Carry heavy weights over a distance to build grip strength and endurance.
- Single-Arm Carries: This will help with balance and core stability, making your carries more efficient.
- Rowing (00:05:02): To maximize your power output:
- Rowing Intervals: Perform short, intense bursts followed by recovery periods to build endurance and speed.
- Technique Drills: Focus on your stroke technique—keeping a smooth, efficient stroke will help you maintain speed.
Race Strategies:
During the race, adopting a few strategic approaches could really enhance your performance:
- Start Controlled: Avoid the urge to sprint out of the gate. A more controlled first lap will help you maintain energy for the later stages.
- Segment Focus: As you approach each workout segment, mentally prepare yourself. Visualize what you're about to do and approach it with confidence.
- Breathing Techniques: Use specific breathing techniques during tough segments—this keeps your heart rate down and helps manage fatigue.
- Stay Hydrated: Keep your hydration levels on point during the race. A little sip can go a long way in keeping you fueled.
Conclusion:
Paul, you’ve shown a ton of potential with this performance, and with a little focus on those segments, you’ll be on your way to crushing it even harder next time! Remember, "It’s not about being the best. It’s about being better than you were yesterday." Keep pushing, keep grinding, and stay positive. You've got this! 💪
Now, let's turn those weaknesses into strengths and get ready to smash your next race. If you need any more tips or a virtual high-five, you know where to find me. Keep rocking it, champ! - The Rox-Coach
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator