Roades Paul
Hyrox Result
Dive into this athlete’s performance at 2024 Perth 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.
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 Roades 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 Roades 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 Roades 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 Roades 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
04:29.
Check the detail of the improvement plan below.
01:41
Potential Improvement
37.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Paul Roades delivered a commendable performance at the 2024 Perth HYROX event, finishing with an overall rank of 230 out of 688 athletes, placing him in the top 33%. Impressively, he ranked 7th within his age group (50-54), showcasing his competitive edge among peers. His overall time was 01:24:31, with a total running time of 00:39:01, which was 3:32 faster than the average. This indicates that Paul has a strong runner profile. However, his running splits reveal a slower start, suggesting a conservative race strategy that allowed him to gain momentum as the race progressed.
Segments to Improve
- Roxzone (00:08:08, 89 Percentile Rank): This segment was significantly slower than the average, indicating room for improvement in transitions. Training Strategy: Focus on minimizing transition time between exercises by practicing quick transitions in training sessions. Incorporate high-intensity circuit training with minimal rest to simulate race conditions.
- Sandbag Lunges (00:06:25, 97 Percentile Rank): This was one of the weakest segments. Training Strategy: Improve lunge form and strength through exercises like weighted lunges, Bulgarian split squats, and core stability exercises. Emphasize maintaining proper posture and stepping technique.
- Sled Pull (00:05:31, 81 Percentile Rank): This segment was slower than average. Training Strategy: Enhance pulling strength and endurance by incorporating sled pull variations, resistance band rows, and grip strength exercises into the routine. Focus on upper body and core engagement.
- Burpees Broad Jump (00:05:33, 72 Percentile Rank): Improvement is needed in this segment. Training Strategy: Work on explosive power and endurance through plyometric drills, such as box jumps and burpee variations, ensuring efficient jump execution.
- Farmers Carry (00:02:58, 97 Percentile Rank): This segment was notably slower than average. Training Strategy: Incorporate Farmers Walk exercises with varying weights and distances to build grip strength, core stability, and overall endurance.
Race Strategies
- Pacing Strategy: Start the race at a more aggressive pace compared to the current strategy. Paul's initial running segments were slower than average, suggesting a need to balance energy expenditure more effectively throughout the event.
- Transition Efficiency: Focus on reducing time in the roxzone by practicing quick equipment setup and transition techniques. This will require mental preparation and physical practice to ensure smooth transitions.
- Compromised Running Training: Include compromised running scenarios in training sessions, such as running immediately after performing strength exercises. This will help simulate race conditions and improve running performance post-exercise.
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