Varley Paul Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

IRL IRL Flag Men 30-34 #122022 01:16:20 127th in AG | Top 32.1% 462nd | Top 26.3%
+00:10
38:37
Run Total
+00:02
04:50
Avg. Lap
-00:10
04:01
Best Lap
+00:50
33:04
Workout Total
+00:07
04:08
Avg. Workout
-00:56
04:43
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 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 Varley 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 Varley 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 Varley 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 Varley 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 05:19. Check the detail of the improvement plan below.

01:54 Potential Improvement 35.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:54 06:52 to 04:58 35.7%
Run Total 01:35 38:37 to 37:02 29.8%
Sandbag Lunges 01:30 05:32 to 04:02 28.2%
Rowing 00:16 04:44 to 04:28 5.0%
Sled Push 00:02 02:16 to 02:14 0.6%
Sled Pull 00:02 03:54 to 03:52 0.6%
Ski Erg 00:00 04:09 to 04:09 0.0%
Burpees Broad Jump 00:00 03:55 to 03:55 0.0%
Farmers Carry 00:00 01:42 to 01:42 0.0%

Splits Time

Varley Paul Perfect Race
Splits Total Average Total
Running 1 03:00 00:00 04:15 -01:15 00:00 +00:00
Ski Erg 04:09 03:00 04:17 -00:08 04:15 -01:15
Running 2 04:44 07:09 04:32 +00:12 08:32 -01:23
Sled Push 02:16 11:53 02:36 -00:20 13:04 -01:11
Running 3 05:23 14:09 04:53 +00:30 15:40 -01:31
Sled Pull 03:54 19:32 04:20 -00:26 20:33 -01:01
Running 4 05:24 23:26 04:51 +00:33 24:53 -01:27
Burpees Broad Jump 03:55 28:50 04:29 -00:34 29:44 -00:54
Running 5 05:46 32:45 04:58 +00:48 34:13 -01:28
Rowing 04:44 38:31 04:35 +00:09 39:11 -00:40
Running 6 05:10 43:15 04:53 +00:17 43:46 -00:31
Farmers Carry 01:42 48:25 01:57 -00:15 48:39 -00:14
Running 7 05:12 50:07 04:51 +00:21 50:36 -00:29
Sandbag Lunges 05:32 55:19 04:26 +01:06 55:27 -00:08
Running 8 04:01 01:00:51 05:14 -01:13 59:53 +00:58
Wall Balls 06:52 01:04:52 05:34 +01:18 01:05:07 -00:15
Roxzone 04:43 01:16:20 05:39 -00:56 01:16:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Paul Varley, a HYROX athlete in the 30-34 age group, showcased a commendable performance in the 2024 Dublin event. Out of 362 participants, Paul ranked 117 overall, placing him in the top 32% of athletes. Among his age group, he stood 39th, which takes him to the top 37% of 105 participants.

Paul exhibited a hybrid profile, demonstrating a balance between strength and running. His total running time was slightly ahead of average, highlighting his running efficiency. However, his performance in strength-focused segments such as the sled push and sled pull also exceeded the average time, indicating an equally robust strength component. His pacing strategy at the onset of the race was aggressive, with his time in 'Running 1' being significantly faster than average. However, this early sprint seemed to impact his performance in later running segments, where his times were slower than average.

Segments to Improve:

  • Wall Balls: This segment was one of Paul's weakest, with his performance falling below the 25th percentile. To improve in this area, Paul should incorporate more functional strength exercises into his training regimen. Squats and thrusters with medicine balls can significantly enhance lower body strength and endurance. Practicing the correct form and technique for wall balls is crucial as well, focusing on the squat depth and accuracy of the ball's trajectory.
  • Sandbag Lunges: Paul's time in this segment was significantly slower than average. To improve, he should incorporate more lunges and leg workouts into his training. Exercises like weighted walking lunges, step-ups, and Bulgarian split squats can help build his leg strength and endurance. Additionally, practicing sandbag lunges specifically will help him get accustomed to the movement and increase his speed.
  • Running: Paul started the race with a fast pace but lagged in later segments. Incorporating interval training, where he alternates between high-intensity and low-intensity running, could help improve his endurance. Long-distance runs at a steady pace can aid in developing stamina. Hill runs would be beneficial for enhancing both strength and endurance.

Race Strategies:

Moving forward, Paul should consider adopting a more conservative pacing strategy. Starting too fast can lead to early fatigue, impacting performance in later segments. A steady pace throughout the race may lead to better overall times. Additionally, focusing on a smooth transition between segments, particularly from strength to running, can help conserve energy and improve overall race time. Finally, mental strength plays a crucial role in long events like HYROX. Incorporating mindfulness and relaxation techniques into his training could help Paul maintain focus during the race, enhancing his overall performance.

Similar Athletes
Neumann Malte 2024 Frankfurt 01:16:05
Costoya Adrian 2023 Bilbao 01:16:11
Jochheim Lukas 2023 München 01:16:00
Salucci Stefano 2024 Marseille 01:16:18
Baum Christoph 2023 Karlsruhe 01:16:35
Oneill Aarron 2024 Birmingham 01:16:09
Murphy Wesley 2023 Chicago 01:16:11
Haro Franco Miguel 2023 Bilbao 01:16:08
Rojas Martin Jose Javier 2023 Malaga 01:16:15
Hennessy Paul 2024 Malaga 01:16:11

Measure Your Performance Against Top Athletes

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