Dive into this athlete’s performance at 2024 Manchester 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 Nowak Paul's 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 Nowak Paul 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 Nowak Paul’s 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 Nowak 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 04:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:41 | 41:45 to 39:04 | 56.7% |
| Wall Balls | 01:17 | 06:42 to 05:25 | 27.1% |
| Burpees Broad Jump | 00:27 | 04:52 to 04:25 | 9.5% |
| Sled Pull | 00:14 | 04:26 to 04:12 | 4.9% |
| Rowing | 00:03 | 04:38 to 04:35 | 1.1% |
| Ski Erg | 00:02 | 04:17 to 04:15 | 0.7% |
| Sled Push | 00:00 | 02:16 to 02:16 | 0.0% |
| Farmers Carry | 00:00 | 01:49 to 01:49 | 0.0% |
| Sandbag Lunges | 00:00 | 04:10 to 04:10 | 0.0% |
| Nowak Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:14 | 00:00 | 04:22 -01:08 | 00:00 +00:00 |
| Ski Erg | 04:17 | 03:14 | 04:21 -00:04 | 04:22 -01:08 |
| Running 2 | 04:45 | 07:31 | 04:42 +00:03 | 08:43 -01:12 |
| Sled Push | 02:16 | 12:16 | 02:43 -00:27 | 13:25 -01:09 |
| Running 3 | 07:01 | 14:32 | 05:05 +01:56 | 16:08 -01:36 |
| Sled Pull | 04:26 | 21:33 | 04:32 -00:06 | 21:13 +00:20 |
| Running 4 | 05:05 | 25:59 | 05:05 +00:00 | 25:45 +00:14 |
| Burpees Broad Jump | 04:52 | 31:04 | 04:47 +00:05 | 30:50 +00:14 |
| Running 5 | 05:10 | 35:56 | 05:13 -00:03 | 35:37 +00:19 |
| Rowing | 04:38 | 41:06 | 04:40 -00:02 | 40:50 +00:16 |
| Running 6 | 05:18 | 45:44 | 05:05 +00:13 | 45:30 +00:14 |
| Farmers Carry | 01:49 | 51:02 | 02:02 -00:13 | 50:35 +00:27 |
| Running 7 | 05:18 | 52:51 | 05:04 +00:14 | 52:37 +00:14 |
| Sandbag Lunges | 04:10 | 58:09 | 04:40 -00:30 | 57:41 +00:28 |
| Running 8 | 05:57 | 01:02:19 | 05:33 +00:24 | 01:02:21 -00:02 |
| Wall Balls | 06:42 | 01:08:16 | 05:54 +00:48 | 01:07:54 +00:22 |
| Roxzone | 05:01 | 01:19:53 | 06:05 -01:04 | 01:19:53 |
Paul Nowak, a 60-64 age group athlete from GBR, delivered a commendable performance in the 2024 Manchester Hyrox Race. Ranking 586th overall and 3rd in his age group, Paul's overall time of 01:19:53 placed him in the top 48% of 1203 athletes and the top 23% of athletes in his age group.
Paul's total running time of 00:41:45, although 01:25 slower than the average, indicates room for improvement. His best running lap at 00:04:45 is commendable. A closer look at his pacing shows that he started the race significantly faster than the average, with Running 1 being 01:08 faster than the average, placing him in the top 5 percentile rank. However, his running speed decreased over time with Running 3 and 7 being 01:55 and 00:13 slower than average respectively, indicating possible fatigue.
His Roxzone performance, which encapsulates the transition time between exercise zones, was 01:02 faster than the average, indicating strong overall fitness and quick transition times.
Based on his performance, Paul has a hybrid profile, showing strength in both running and strength-based exercises but could benefit from focused training to improve his running stamina and strength further.
For future races, Paul should consider implementing strategies such as pacing himself more evenly throughout the race to prevent early fatigue. Rather than starting out significantly fast, a more consistent pace could improve his overall running time.
He should also focus on maintaining his strong transition times between exercise zones, and consider specific training to handle compromised running scenarios post specific exercises. This could include training runs immediately following strength exercises to mimic race conditions.
Lastly, incorporating more strength and endurance training into his pre-race regimen will help improve his performance in the identified segments. With these strategies, Paul can continue to excel in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Reynolds Christopher | 2024 London | 01:20:17 | |
| RESTANCOURT FĂ©lix | 2024 Stockholm | 01:19:31 | |
| Carazzo Shaun | 2024 London | 01:19:24 | |
| Schumacher Thilo | 2019 Oberhausen | 01:20:00 | |
| Osterloh Ricky | 2023 Dallas | 01:20:06 | |
| Dolatta Stefan | 2024 Frankfurt | 01:19:40 | |
| Hinricher Niels | 2023 Hannover | 01:19:54 | |
| Burton George | 2024 Manchester | 01:19:52 | |
| Mckay Benjamin | 2024 Brisbane | 01:19:44 | |
| Nicholls Max | 2023 London | 01:19:31 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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