Paton John Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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 538 similar athletes.

Performance Highlights

NZL NZL Flag Men 30-34 #190048 01:22:08 29th in AG | Top 70.7% 79th | Top 61.2%
-03:10
35:54
Run Total
-00:23
04:29
Avg. Lap
-00:10
03:59
Best Lap
+04:52
42:05
Workout Total
+00:36
05:15
Avg. Workout
-01:40
04:14
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 Pro 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 538 athletes with similar finish time in Hyrox Pro 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 538 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Paton John'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 Paton John'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 538 athletes with similar finish time in Hyrox Pro 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 Paton John'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 Pro 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 Paton John'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 07:14. Check the detail of the improvement plan below.

02:56 Potential Improvement 40.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:56 08:45 to 05:49 40.6%
Wall Balls 02:37 08:58 to 06:21 36.2%
Sandbag Lunges 00:50 05:38 to 04:48 11.5%
Ski Erg 00:21 04:30 to 04:09 4.8%
Rowing 00:16 04:45 to 04:29 3.7%
Farmers Carry 00:14 02:21 to 02:07 3.2%
Sled Push 00:00 03:08 to 03:08 0.0%
Burpees Broad Jump 00:00 04:00 to 04:00 0.0%
Run Total 00:00 35:54 to 35:54 0.0%

Splits Time

Paton John Perfect Race
Splits Total Average Total
Running 1 02:58 00:00 04:09 -01:11 00:00 +00:00
Ski Erg 04:30 02:58 04:11 +00:19 04:09 -01:11
Running 2 03:59 07:28 04:31 -00:32 08:20 -00:52
Sled Push 03:08 11:27 03:45 -00:37 12:51 -01:24
Running 3 04:40 14:35 04:56 -00:16 16:36 -02:01
Sled Pull 08:45 19:15 06:17 +02:28 21:32 -02:17
Running 4 04:36 28:00 04:56 -00:20 27:49 +00:11
Burpees Broad Jump 04:00 32:36 04:23 -00:23 32:45 -00:09
Running 5 04:50 36:36 05:03 -00:13 37:08 -00:32
Rowing 04:45 41:26 04:31 +00:14 42:11 -00:45
Running 6 04:28 46:11 04:57 -00:29 46:42 -00:31
Farmers Carry 02:21 50:39 02:15 +00:06 51:39 -01:00
Running 7 04:33 53:00 05:00 -00:27 53:54 -00:54
Sandbag Lunges 05:38 57:33 05:03 +00:35 58:54 -01:21
Running 8 05:55 01:03:11 05:29 +00:26 01:03:57 -00:46
Wall Balls 08:58 01:09:06 06:48 +02:10 01:09:26 -00:20
Roxzone 04:14 01:22:08 05:54 -01:40 01:22:08
Based on 538 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

John Paton showed a solid performance in the 2024 Sydney Hyrox race, ranking 79th overall and 29th in his age group. His overall time was 01:22:08, placing him in the top 44% of all athletes. Notably, his total running time was 00:35:54, which was 03:17 faster than the average, indicating a strong runner profile. However, his strength components showed room for improvement, particularly in events like the Sled Pull and Wall Balls. John's initial running segments were significantly faster than average, suggesting he started the race with a strong pace but might have experienced fatigue later, as seen in the slower segments like Sandbag Lunges and Wall Balls.

Segments to Improve

  • Sled Pull: John was 02:27 slower than average here. To improve, focus on building upper body strength and endurance. Incorporate exercises like deadlifts, bent-over rows, and pull-ups. Practice sled pulling with varying weights to build both strength and technique.
  • Wall Balls: With a time 02:10 slower than average, John should work on improving his muscular endurance and explosive power. Include wall ball drills with increasing repetitions and focus on maintaining a consistent rhythm. Squat and plyometric exercises can enhance power and endurance.
  • Sandbag Lunges: John was 00:36 slower than average. Enhance leg strength and stability through exercises such as lunges with added weight, step-ups, and Bulgarian split squats. Focus on maintaining form and balance during these exercises.
  • Ski Erg and Rowing: Both segments were slightly slower than average. Improve technique and efficiency by incorporating interval training on the Ski Erg and rowing machine. Pay attention to stroke technique and breathing rhythm to enhance performance.

Race Strategies

  • Pacing: Start the race at a slightly more conservative pace to avoid early fatigue. Maintain a steady pace throughout the segments to conserve energy for strength-based exercises.
  • Transition Management: Optimize roxzone transitions to maintain momentum. Practice quick transitions in training to reduce downtime between segments.
  • Compromised Running Drills: Incorporate drills that simulate running after strength exercises to adapt the body to transitioning between segments. This can include running intervals immediately following strength workouts.
  • Breathing Techniques: Focus on consistent breathing patterns, especially during high-intensity segments, to maintain oxygen flow and reduce fatigue.

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 Pro Men
Similar Athletes
Chard Kris 2024 Glasgow 01:22:18
Chandler Jonathan 2024 Houston 01:22:04
Barton Jeffrey 2023 Anaheim 01:21:58
François Nicolas 2024 Marseille 01:21:40
Popham Nathan 2024 Milan 01:22:24
Littlewood Jason 2024 World Championships Nice 01:22:15
Turner Marques 2023 Miami 01:22:22
Sánchez Domingo Felipe 2022 Valencia 01:21:44
Dambron Thomas 2023 Barcelona 01:21:53
Brielmayer Moritz 2018 Stuttgart 01:22:19

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Melbourne 01:14:52

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download