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Paul Dirou
Hyrox Result
Dive into this athleteâs performance at 2025 Auckland 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
604 similar athletes.
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
Run, Baby, Run!
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.
Itâs all about finding out if your running strategy matched your overall finish time!
Based on 604 athletes with similar finish time in Hyrox Pro Men
Station Showdown
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.
Based on 604 athletes with similar finish time in Hyrox Pro Men
Fast, slow, or steady?
Hereâs 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 perfectlyâguiding the way to a more balanced and dominant race strategy.
Based on 604 athletes with similar finish time in Hyrox Pro Men
Expected Finish Time
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 thereâs room to level up.
Spread of Splits Time
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 thereâs room to improve.
Youâll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are outâso the focus stays on the real competition.
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 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 performance we identified a possible improvement of
12:21.
Check the detail of the improvement plan below.
Based on 604 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dirou Paul, you absolutely crushed it with an impressive overall time of 01:23:01, securing the 2nd rank in your age group (40-44). That places you in the top 6% of 33 competitorsâabsolutely phenomenal! đ„ Your total running time of 00:29:42 is 09:46 faster than the average, showcasing your strength in running. It looks like you have a runnerâs profile, but the sled push was a bit of a kryptonite moment for you this time around. Your pacing in the first running segment was a bit conservative, coming in 00:21 slower than average. Let's channel that energy more effectively next time, shall we? Remember, it's not just about how fast you run; it's about pushing yourself at the right times.
Segments to Improve:
Now, letâs dive into those segments where you can really turn the tide:
Sled Push: 00:12:46 (09:02 slower than average)
This was your toughest segment, ranking at the bottom. Hereâs the game plan:
Technique Focus: Ensure your body stays low and your core is engaged. When pushing, think about driving through your heels while keeping your hips low.
Strength Training: Incorporate sled pushes in your weekly routine. Start with lighter weights and focus on form, gradually increasing the load. Aim for 3 sets of 20-30 meters, resting as needed to maintain intensity.
Endurance Work: Combine sled pushes with short runs. For instance, push the sled for 30 seconds, then run 200 meters, and repeat for 6 rounds.
Burpees Broad Jump: 00:05:15 (00:47 slower than average)
This segment needs a boost. Hereâs how to tackle it:
Technique Tweaks: Focus on explosive power when jumping. Ensure you land softly and immediately transition into the next burpee.
Drills: Practice the broad jump with a 10-minute AMRAP (as many rounds as possible) of 5 burpees followed by 3 broad jumps. Time yourself and aim to improve your rounds each week.
Strength Work: Incorporate squat jumps and box jumps into your strength session to build explosive power.
Wall Balls: 00:08:01 (01:13 slower than average)
This one can be a game-changer with a little focus:
Form Corrections: Work on your squat depth and the throwing motion. Make sure to fully extend your arms to get maximum height on the ball.
Drills: Set a timer for 5 minutes and aim for maximum reps, focusing on maintaining proper form throughout.
Strength Integration: Include thrusters in your routine to build the necessary strength for wall balls.
Race Strategies:
During the race, timing is everything. Here are some strategies to maximize your performance:
Pacing: Work on your pacing strategy for the first running segment. Start with a tempo that feels challenging but sustainable. If you start too slow, you'll just be chasing the clock laterâlike trying to catch a bus that's already left the stop!
Transition Speed: Your roxzone time of 00:06:33 indicates room for improvement. Practice quick transitions in training by setting up mock stations and timing yourself. Treat it like a pit stopâfast and efficient!
Mindset: Stay mentally engaged. Use positive self-talk. Remember, âIf you can see it, you can achieve it.â Keep reminding yourself of your strengths during the weaker segments.
Conclusion:
Dirou, youâve got a solid foundation, and with a little fine-tuning, you can elevate your game to the next level. Remember, progress doesnât come from comfort zones. It comes from pushing your limitsâjust like that sled push! đ Keep grinding, keep improving, and donât forget to enjoy the journey. Every drop of sweat is a step closer to greatness. âYou are your only limit!â đȘ So let's turn those weaknesses into strengths and dominate the next race! You've got this!
Keep pushing, keep believing, and letâs get to work!
â The Rox-Coach
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