Dive into this athlete’s performance at 2022 Chicago 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 03:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 02:14 (From 07:15 to 05:01) | 70.5% |
| BBJ | 00:39 (From 06:08 to 05:29) | 20.5% |
| Sandbag Lunges | 00:09 (From 05:22 to 05:13) | 4.7% |
| Sled Push | 00:05 (From 03:01 to 02:56) | 2.6% |
| Farmers Carry | 00:03 (From 02:14 to 02:11) | 1.6% |
| Ski Erg | 00:00 (From 04:10 to 04:10) | 0.0% |
| Rowing | 00:00 (From 04:30 to 04:30) | 0.0% |
| Wall Balls | 00:00 (From 04:18 to 04:18) | 0.0% |
| Run Total | 00:00 (From 21:34 to 21:34) | 0.0% |
| Vance Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:09 | 00:00 | 04:47 +00:22 | 00:00 +00:00 |
| Ski Erg | 04:10 | 05:09 | 04:31 -00:21 | 04:47 +00:22 |
| Running 2 | 04:35 | 09:19 | 05:07 -00:32 | 09:18 +00:01 |
| Sled Push | 03:01 | 13:54 | 03:03 -00:02 | 14:25 -00:31 |
| Running 3 | 06:01 | 16:55 | 05:36 +00:25 | 17:28 -00:33 |
| Sled Pull | 07:15 | 22:56 | 05:14 +02:01 | 23:04 -00:08 |
| Running 4 | 05:50 | 30:11 | 05:35 +00:15 | 28:18 +01:53 |
| Burpees Broad Jump | 06:08 | 36:01 | 05:44 +00:24 | 33:53 +02:08 |
| Running 5 | 06:09 | 42:09 | 05:46 +00:23 | 39:37 +02:32 |
| Rowing | 04:30 | 48:18 | 04:54 -00:24 | 45:23 +02:55 |
| Running 6 | 06:12 | 52:48 | 05:36 +00:36 | 50:17 +02:31 |
| Farmers Carry | 02:14 | 59:00 | 02:17 -00:03 | 55:53 +03:07 |
| Running 7 | 05:33 | 01:01:14 | 05:35 -00:02 | 58:10 +03:04 |
| Sandbag Lunges | 05:22 | 01:06:47 | 05:26 -00:04 | 01:03:45 +03:02 |
| Running 8 | 05:58 | 01:12:09 | 06:17 -00:19 | 01:09:11 +02:58 |
| Wall Balls | 04:18 | 01:18:07 | 06:56 -02:38 | 01:15:28 +02:39 |
| Roxzone | 03:09 | 01:29:53 | 07:29 -04:20 | 01:29:53 |
Paul's best running lap was impressive, completing it in just 00:04:35. This indicates that he has a good level of speed and endurance in his running abilities.
To improve in the Sled Pull segment, Paul should work on his strength and technique. Exercises such as deadlifts, squats, and sled pulls can help improve his pulling power and efficiency. It is also important for him to focus on maintaining a strong posture and using his legs to drive the movement.
For the Burpees Broad Jump segment, Paul should concentrate on improving his speed and explosiveness. Plyometric exercises like box jumps and squat jumps can help enhance his power and jumping ability. Additionally, practicing burpees with proper form and efficiency will contribute to faster times in this segment.
In the Running 6 segment, Paul should focus on his endurance and pacing. Long-distance runs at a steady pace can help improve his overall running endurance. Incorporating interval training sessions, such as alternating between periods of high-intensity sprints and recovery jogs, can also enhance his speed and endurance. Additionally, practicing hill sprints and incorporating uphill runs into his training routine can help him handle inclines more efficiently.
For the Running 1, Running 3, Running 5, and Running 4 segments, Paul should work on his pacing and maintaining a consistent speed throughout the race. Interval training sessions and tempo runs can help him develop a better sense of pacing and improve his ability to maintain a steady speed. Incorporating fartlek training, which involves alternating between periods of faster and slower running, can also help him improve his speed and endurance.
Paul should also pay attention to his transition times in the roxzone. Although he performed better than average in this area, further improvement can be achieved by enhancing overall fitness and reducing transition time between exercises. Interval training and circuit training can help improve his overall fitness level and make him more efficient in transitioning between exercises.
Incorporating strength training exercises specific to the Hyrox race, such as sled pulls, sled pushes, and farmers carries, into his training routine will help Paul build the necessary strength and power required for these segments.
Lastly, it is important for Paul to regularly assess his progress and adjust his training plan accordingly. Tracking his performance in each segment and comparing it to the average times will allow him to identify areas of improvement and set specific goals for his training.
By implementing these strategies and focusing on the identified areas of improvement, Paul Vance can continue to enhance his performance and achieve even better results in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Shim Gyubum | 2024 Incheon | 01:29:34 | |
| Del Vecchio Paolo | 2024 Rimini | 01:29:28 | |
| Turnbull Jason | 2023 Singapore | 01:29:31 | |
| Neff Dominique | 2022 Basel | 01:29:27 | |
| O Regan James | 2023 Rotterdam | 01:29:34 | |
| Inderkum Martin | 2021 Berlin | 01:30:10 | |
| Wateridge Paul | 2023 London | 01:29:27 | |
| Malkera Mohammad | 2023 Glasgow | 01:29:26 | |
| Lopez Ubaldo | 2023 Dallas | 01:29:39 | |
| O Brien Declan | 2024 Malaga | 01:30:04 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Los Angeles Vance Paul | 01:24:59 | |
| 2023 Chicago Vance Paul | 01:16:54 | |
| 2024 Washington - North American Championships Vance Paul | 01:14:09 | |
| 2024 New York Vance Paul | 01:09:17 | |
| 2024 Dallas Vance Paul, Runinkevich Tamir | 01:08:27 | |
| 2024 Chicago Navy Pier Vance Paul, Gaton Camilla | 01:06:28 | |
| 2024 Chicago Navy Pier Vance Paul, Walkiewicz Shawn, Schultz Brodie, Ziegler Megan | 01:22:52 | |
| 2024 Toronto Vance Paul | 01:08:41 | |
| 2023 Dallas Vance Paul, Carter Antonie | 01:08:49 | |
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Vance Paul
