Stafford Paul Hyrox Result

Dive into this athlete’s performance at 2023 Birmingham 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 295 similar athletes.

Performance Highlights

GBR GBR Flag Men 55-59 #134043 02:02:55 49th in AG | Top 94.2% 1118th | Top 95.5%
-07:48
52:57
Run Total
-00:58
06:37
Avg. Lap
-01:10
04:42
Best Lap
+09:56
01:01:13
Workout Total
+01:15
07:39
Avg. Workout
-02:09
08:49
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 295 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 295 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Stafford 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 Stafford 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 295 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 Stafford 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 Stafford 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 10:21. Check the detail of the improvement plan below.

05:48 Potential Improvement 56.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 05:48 13:24 to 07:36 56.0%
Sled Pull 01:20 08:30 to 07:10 12.9%
Burpees Broad Jump 00:57 09:12 to 08:15 9.2%
Farmers Carry 00:55 03:59 to 03:04 8.9%
Sled Push 00:48 05:01 to 04:13 7.7%
Ski Erg 00:22 05:21 to 04:59 3.5%
Rowing 00:11 05:42 to 05:31 1.8%
Wall Balls 00:00 10:04 to 10:04 0.0%
Run Total 00:00 52:57 to 52:57 0.0%

Splits Time

Stafford Paul Perfect Race
Splits Total Average Total
Running 1 04:42 00:00 05:43 -01:01 00:00 +00:00
Ski Erg 05:21 04:42 04:55 +00:26 05:43 -01:01
Running 2 06:05 10:03 06:39 -00:34 10:38 -00:35
Sled Push 05:01 16:08 04:02 +00:59 17:17 -01:09
Running 3 06:35 21:09 07:38 -01:03 21:19 -00:10
Sled Pull 08:30 27:44 07:19 +01:11 28:57 -01:13
Running 4 06:38 36:14 07:27 -00:49 36:16 -00:02
Burpees Broad Jump 09:12 42:52 08:28 +00:44 43:43 -00:51
Running 5 07:04 52:04 07:52 -00:48 52:11 -00:07
Rowing 05:42 59:08 05:35 +00:07 01:00:03 -00:55
Running 6 06:30 01:04:50 07:36 -01:06 01:05:38 -00:48
Farmers Carry 03:59 01:11:20 02:55 +01:04 01:13:14 -01:54
Running 7 07:01 01:15:19 07:49 -00:48 01:16:09 -00:50
Sandbag Lunges 13:24 01:22:20 08:00 +05:24 01:23:58 -01:38
Running 8 08:26 01:35:44 09:56 -01:30 01:31:58 +03:46
Wall Balls 10:04 01:44:10 10:03 +00:01 01:41:54 +02:16
Roxzone 08:49 02:02:55 10:58 -02:09 02:02:55
Based on 295 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Paul Stafford had a respectable performance in the HYROX race in Birmingham. His overall rank of 1118 puts him in the top 65% of all athletes, and his rank in the Age Group 55-59 category is 49, which places him in the top 77% of athletes in his age group. With an overall time of 02:02:55, he completed the race in a solid fashion.

In terms of his running performance, Paul's total running time of 00:52:57 was 02:36 faster than the average for his finish time. This indicates that he has a strong running profile and should focus on maintaining and improving his running abilities. His best running lap was an impressive 00:04:42, which was 00:49 faster than the average.

Segments to Improve


1. Sandbag Lunges:
Paul lost significant time in this segment, taking 00:13:24 to complete it, which was 05:33 slower than the average. To improve performance in this segment, Paul should focus on strengthening his leg muscles, particularly his quads and glutes. Exercises such as squats, lunges, and step-ups can help improve his leg strength. Additionally, he should work on his endurance by incorporating longer lunges into his training routine. Practicing proper form, maintaining a steady pace, and focusing on breathing techniques can also help him perform better in this segment.

2. Burpees Broad Jump:
Paul struggled in this segment, taking 00:09:12 to complete it, which was 01:11 slower than the average. To improve his performance, Paul should focus on improving his upper body strength and explosiveness. Exercises such as push-ups, planks, and plyometric exercises like box jumps can help him build strength and power in his upper body and legs. He should also work on his burpee technique to ensure efficient movement and minimize time wasted during transitions.

3. Farmers Carry:
Paul took 00:03:59 to complete this segment, which was 00:55 slower than the average. To improve his performance in the farmers carry, Paul should focus on improving his grip strength and overall upper body strength. Exercises such as deadlifts, farmer's walks, and kettlebell swings can help him strengthen his grip and upper body muscles. Additionally, practicing proper form and maintaining a steady pace during the carry can help him improve his time.

4. Sled Pull:
Paul's time of 00:08:30 in the sled pull was 00:35 slower than the average. To improve his performance, Paul should focus on improving his lower body strength and technique. Exercises such as squats, deadlifts, and Romanian deadlifts can help him strengthen his legs and glutes, which are crucial for the sled pull. He should also practice proper sled pulling technique, including maintaining a low and stable position and using his legs and glutes to generate power.

5. Ski Erg:
Paul's time of 00:05:21 in the ski erg segment was 00:28 slower than the average. To improve his performance in this segment, Paul should focus on improving his cardiovascular endurance and technique. Incorporating interval training on the ski erg can help him improve his cardiovascular fitness and his ability to maintain a consistent and efficient technique. He should also focus on engaging his core and upper body muscles during the movement to maximize power and efficiency.

Strategies


To improve overall performance in future races, Paul should consider the following strategies:
- Pacing: Paul should focus on maintaining a steady pace throughout the race to avoid early fatigue and prevent significant drops in performance in later segments.
- Transition Time: Paul should work on minimizing transition time between segments to reduce time lost during the roxzone. Practicing quick and efficient transitions during training can help him shave off valuable seconds during the race.
- Strength Training: Paul should continue to prioritize strength training, particularly focusing on exercises that target his weaknesses in the sandbag lunges, burpees broad jump, farmers carry, sled pull, and ski erg. By improving his overall strength, he will be better equipped to handle the demands of these segments.
- Endurance Training: In addition to strength training, Paul should also incorporate endurance training into his routine to improve his overall stamina and ability to sustain a consistent pace throughout the race.
- Technique Improvement: Paul should continue to work on improving his technique in each segment, focusing on maintaining proper form, efficiency, and minimizing wasted movements. Practicing specific drills and exercises that mimic the movements of each segment can help him refine his technique and improve his performance.

By implementing these strategies and focusing on his areas of improvement, Paul can enhance his performance in future HYROX races and achieve even better results.

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
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