Dive into this athlete’s performance at 2024 Bordeaux 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.
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 Dinclaux Tom'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 Dinclaux Tom'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 Dinclaux Tom'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 Dinclaux Tom'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
06:04.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Tom Dinclaux showcased a commendable performance in the 2024 Bordeaux HYROX, placing in the top 42% of all athletes and top 41% within his age group. His performance highlights a stronger aptitude towards strength-based exercises, evidenced by his exceptional rankings in the Sled Push, Burpees Broad Jump, Rowing, Sandbag Lunges, and Wall Balls segments. These results suggest Tom has a robust foundation in power and strength. However, his total running time being significantly slower than average reveals an area ripe for improvement. This discrepancy suggests a hybrid athlete profile but with a leaning towards strength-focus. Notably, Tom's pacing appears to have started too slow in the initial running segments, impacting his overall running time.
Segments to Improve:
Running (Total Time): Tom's running segments consistently fell behind the average, indicating a need for enhanced endurance and speed. Focused training on interval running, incorporating both long slow distance (LSD) runs and high-intensity interval training (HIIT), will help improve cardiovascular endurance and speed. Specific drills like 'fartlek' (speed play) running, tempo runs at a steady, challenging pace, and hill sprints can also enhance running efficiency and stamina.
Roxzone: The longer Roxzone time suggests slower transitions and potential fatigue management issues. Incorporating circuit training into his regimen, with minimal rest between different exercises, can simulate the race's demand for quick transitions between segments. Additionally, practicing specific transition drills, where Tom swiftly moves from one exercise modality to another, will help decrease Roxzone time.
Sled Pull: To improve in the Sled Pull segment, Tom should focus on developing his posterior chain muscles, including the hamstrings, glutes, and lower back. Exercises like deadlifts, Romanian deadlifts, and weighted hip thrusts will be beneficial. Incorporating pulling exercises with resistance bands can also mimic the sled pull's resistance, improving technique and strength in this area.
Farmer's Carry: Improvement in the Farmer's Carry can be achieved by enhancing grip strength and overall muscular endurance. Regularly practicing the carry with varying weights and distances is crucial. Adding grip-strengthening exercises, such as dead hangs, farmer's walks with heavier weights, and towel pull-ups, will directly contribute to better performance in this segment.
Race Strategies:
Pacing: Tom should adopt a more strategic pacing approach, starting slightly faster in the initial running segments to avoid playing catch-up. Utilizing a pacing strategy that evenly distributes his energy expenditure throughout the race will likely lead to an improved overall time.
Strength Segments as Recovery: Given Tom's strength in specific exercises, these segments can be strategically used as active recovery periods. By maintaining a steady but manageable pace in these exercises, he can conserve energy for the running segments where he has room for improvement.
Focus on Transition Efficiency: Minimizing time spent in the Roxzone through practiced, quick transitions can shave significant time off Tom's overall race performance. This involves not only physical preparedness but also mental rehearsal of each transition to ensure smooth execution during the race.
Endurance Training: Building a stronger endurance base will benefit Tom's overall performance. Incorporating longer, sustained runs and cross-training activities like cycling or swimming can improve cardiovascular health and stamina, aiding in better race-day outcomes.
By focusing on these identified areas of improvement and implementing the suggested strategies and exercises, Tom Dinclaux can expect to see significant gains in his future HYROX performances. Consistency in training, coupled with strategic race planning, will be key to elevating his rank in upcoming events.