Dive into this athlete’s performance at 2023 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 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 07:12. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 05:54 (From 50:11 to 44:17) | 81.9% |
| Sled Push | 00:49 (From 03:48 to 02:59) | 11.3% |
| Sled Pull | 00:29 (From 05:36 to 05:07) | 6.7% |
| Ski Erg | 00:00 (From 04:28 to 04:28) | 0.0% |
| BBJ | 00:00 (From 05:05 to 05:05) | 0.0% |
| Rowing | 00:00 (From 04:53 to 04:53) | 0.0% |
| Farmers Carry | 00:00 (From 01:53 to 01:53) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:46 to 04:46) | 0.0% |
| Wall Balls | 00:00 (From 05:47 to 05:47) | 0.0% |
| Fitzgerald Paul | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:35 | 00:00 | 04:49 -01:14 | 00:00 +00:00 |
| Ski Erg | 04:28 | 03:35 | 04:33 -00:05 | 04:49 -01:14 |
| Running 2 | 05:57 | 08:03 | 05:16 +00:41 | 09:22 -01:19 |
| Sled Push | 03:48 | 14:00 | 03:08 +00:40 | 14:38 -00:38 |
| Running 3 | 06:17 | 17:48 | 05:46 +00:31 | 17:46 +00:02 |
| Sled Pull | 05:36 | 24:05 | 05:24 +00:12 | 23:32 +00:33 |
| Running 4 | 06:22 | 29:41 | 05:44 +00:38 | 28:56 +00:45 |
| Burpees Broad Jump | 05:05 | 36:03 | 05:58 -00:53 | 34:40 +01:23 |
| Running 5 | 06:26 | 41:08 | 05:56 +00:30 | 40:38 +00:30 |
| Rowing | 04:53 | 47:34 | 04:58 -00:05 | 46:34 +01:00 |
| Running 6 | 06:15 | 52:27 | 05:46 +00:29 | 51:32 +00:55 |
| Farmers Carry | 01:53 | 58:42 | 02:21 -00:28 | 57:18 +01:24 |
| Running 7 | 06:20 | 01:00:35 | 05:44 +00:36 | 59:39 +00:56 |
| Sandbag Lunges | 04:46 | 01:06:55 | 05:34 -00:48 | 01:05:23 +01:32 |
| Running 8 | 09:02 | 01:11:41 | 06:31 +02:31 | 01:10:57 +00:44 |
| Wall Balls | 05:47 | 01:20:43 | 07:12 -01:25 | 01:17:28 +03:15 |
| Roxzone | 05:56 | 01:32:19 | 07:39 -01:43 | 01:32:19 |
Paul's total running time of 00:50:11 was 06:10 slower than the average for his finish time. This indicates that he may need to improve his overall fitness level and transition time between exercises. It is important for him to focus on improving his cardiovascular endurance and speed to reduce the time spent running during the race.
To improve the Run Total segment, Paul should focus on improving his overall fitness and running speed. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his cardiovascular endurance and speed. He can also incorporate hill sprints and tempo runs into his training routine to build strength and endurance.
For the Running 8 segment, Paul should work on his endurance and pacing. Longer distance runs at a steady pace will help him build the necessary endurance to maintain his speed throughout the segment. Incorporating tempo runs and fartlek training, which involves alternating between fast and slow running intervals, can also help improve his pacing.
In the Running 2, Running 4, Running 7, Running 3, Running 5, and Running 6 segments, Paul should focus on improving his running speed and efficiency. Interval training, such as sprint intervals and ladder workouts, can help improve his speed and running form. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can help improve his overall running performance.
For the Sled Push segment, Paul should focus on building strength and power in his lower body. Incorporating exercises such as squats, deadlifts, and sled pushes into his training routine can help improve his strength and speed in this particular segment.
Additionally, Paul should pay attention to his transitions between exercises in the roxzone. Improving his transition time will help him minimize the time spent resting and maximize his overall race performance. Practice quick and efficient transitions during training sessions to improve this aspect of his performance.
Overall, Paul Fitzgerald has shown great potential in the 2023 Dublin Hyrox race. By focusing on improving his overall fitness, running speed, and strength, he can further enhance his performance in future races. Incorporating specific training strategies, exercises, and drills tailored to his needs will help him achieve his goals and continue to excel in the Hyrox race.
| Similar Athletes | |||
|---|---|---|---|
| Prütz Thomas | 2023 Hamburg | 01:32:43 | |
| Banks Matthew | 2024 Glasgow | 01:32:13 | |
| Hofheinz Markus | 2019 Karlsruhe | 01:32:09 | |
| Van Klaveren Rick | 2024 Rotterdam | 01:32:30 | |
| Lehaire Nicolas | 2024 Marseille | 01:32:44 | |
| Guidi Marco | 2024 Rimini | 01:31:55 | |
| Hynes Robert | 2024 Manchester | 01:32:14 | |
| Tarka Adrian | 2024 Katowice | 01:31:52 | |
| Loeffen Jesse | 2021 Amsterdam | 01:32:33 | |
| Crawford Guy Marcus | 2023 Los Angeles | 01:31:54 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Fitzgerald Paul | 01:27:29 | |
| 2023 Manchester Fitzgerald Paul | 01:34:22 | |
| 2022 London Fitzgerald Paul | 01:53:06 | |
| 2023 London Fitzgerald Paul | 01:26:21 | |
| 2023 Birmingham Fitzgerald Paul | 01:46:00 | |
| 2024 Glasgow Fitzgerald Paul | 01:26:19 | |
| 2024 Sports Direct HYROX London Fitzgerald Paul | 01:36:11 | |
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Fitzgerald Paul
