Nguyen Tommy Hyrox Result

Dive into this athlete’s performance at 2024 Anaheim 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 299 similar athletes.

Performance Highlights

USA USA Flag Men 40-44 #95034 02:03:02 76th in AG | Top 90.5% 533rd | Top 87.8%
+00:12
01:00:26
Run Total
+00:02
07:33
Avg. Lap
+00:16
06:07
Best Lap
-01:37
50:03
Workout Total
-00:12
06:15
Avg. Workout
+01:28
12:36
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 299 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 299 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Nguyen Tommy'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 Nguyen Tommy'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 299 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 Nguyen Tommy'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 Nguyen Tommy'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 08:51. Check the detail of the improvement plan below.

04:53 Potential Improvement 55.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:53 01:00:26 to 55:33 55.2%
Burpees Broad Jump 01:21 09:36 to 08:15 15.3%
Sled Pull 01:07 08:17 to 07:10 12.6%
Ski Erg 01:04 06:03 to 04:59 12.1%
Rowing 00:26 05:57 to 05:31 4.9%
Sled Push 00:00 03:52 to 03:52 0.0%
Farmers Carry 00:00 02:21 to 02:21 0.0%
Sandbag Lunges 00:00 07:17 to 07:17 0.0%
Wall Balls 00:00 06:40 to 06:40 0.0%

Splits Time

Nguyen Tommy Perfect Race
Splits Total Average Total
Running 1 09:02 00:00 05:45 +03:17 00:00 +00:00
Ski Erg 06:03 09:02 04:56 +01:07 05:45 +03:17
Running 2 06:07 15:05 06:38 -00:31 10:41 +04:24
Sled Push 03:52 21:12 04:02 -00:10 17:19 +03:53
Running 3 07:09 25:04 07:33 -00:24 21:21 +03:43
Sled Pull 08:17 32:13 07:19 +00:58 28:54 +03:19
Running 4 07:17 40:30 07:24 -00:07 36:13 +04:17
Burpees Broad Jump 09:36 47:47 08:36 +01:00 43:37 +04:10
Running 5 07:22 57:23 07:48 -00:26 52:13 +05:10
Rowing 05:57 01:04:45 05:36 +00:21 01:00:01 +04:44
Running 6 06:59 01:10:42 07:34 -00:35 01:05:37 +05:05
Farmers Carry 02:21 01:17:41 02:56 -00:35 01:13:11 +04:30
Running 7 07:07 01:20:02 07:44 -00:37 01:16:07 +03:55
Sandbag Lunges 07:17 01:27:09 08:04 -00:47 01:23:51 +03:18
Running 8 09:27 01:34:26 09:48 -00:21 01:31:55 +02:31
Wall Balls 06:40 01:43:53 10:11 -03:31 01:41:43 +02:10
Roxzone 12:36 02:03:02 11:08 +01:28 02:03:02
Based on 299 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Tommy, you brought your A-game to the 2024 Anaheim Hyrox, and finishing in the top 87% of 607 athletes is no small feat! Your overall time of 02:03:02 reflects a solid effort, but we see some areas that can be fine-tuned for even better performance. Your pacing seems to have been a bit off in the early stages; starting with a 9:02 on the first run, which was over 3 minutes slower than average, indicates you may have gone out too slow—or maybe just wanted to save some energy for the later rounds! Keep in mind, it’s a race, not a sightseeing tour. 😄

Your total running time of 1:00:26 is a tad slower than average, suggesting a stronger runner profile would yield better results. You have the potential to improve your strength segments, particularly the Sled Pull and Ski Erg, where you lost significant time. Let's work on turning those weaknesses into strengths!

Segments to Improve:
  • Burpees Broad Jump: 00:09:36 (1:00 slower than average)
  • Sled Pull: 00:08:17 (58 seconds slower than average)
  • Ski Erg: 00:06:03 (1:07 slower than average)
  • Rowing: 00:05:57 (21 seconds slower than average)
  • Roxzone: 00:12:36 (1:28 slower than average)

Now, let’s break down these segments and transform them into your new strengths.

1. Burpees Broad Jump

This segment is crucial for your overall endurance and explosive power. To improve:

  • Drills: Incorporate high-intensity interval training (HIIT) sessions focusing on burpees and broad jumps. Try 5 rounds of 10 burpees followed by 10 broad jumps, resting only 1 minute between rounds.
  • Form Correction: Focus on keeping your chest up during the burpee and landing softly on the broad jump to minimize energy loss.
  • Strengthening Exercises: Add plyometric box jumps and kettlebell swings to your routine to build explosive power.
2. Sled Pull

This is where we can really crank up the intensity:

  • Technique Training: Work on your pulling technique. Keep your hips low and drive through your legs to generate power.
  • Strength Work: Incorporate heavy sled pulls into your weekly training. Aim for 5 sets of 20 meters at maximal effort, focusing on form and speed.
  • Accessory Movements: Strengthen your core with medicine ball twists and incorporate deadlifts to enhance overall pulling strength.
3. Ski Erg

This segment can be a game-changer when you nail it:

  • Interval Workouts: Perform 5 x 250m on the Ski Erg with 1-minute rest in between. Aim for a consistent pace and focus on your pulling technique.
  • Strength Training: Include pull-ups and rows in your weekly regimen to build strength in the upper body, which is crucial for the Ski Erg.
  • Form Adjustment: Ensure you're using your legs and core to drive the movement, not just your arms!
4. Rowing

To shave off those seconds:

  • Technique Focus: Work on your rowing technique by maintaining a strong back and a powerful leg drive. This will engage more muscle groups.
  • Training Plan: Incorporate 4 x 500m on the rowing machine, striving for negative splits—start slower and build speed each 500m.
  • Cross-Training: Add resistance band rows to strengthen the pulling muscles you use in rowing.
5. Roxzone

Maximizing your transition times can make a significant difference in your overall performance:

  • Practice Transitions: Set up a mock course and practice transitioning between exercises at speed. Time yourself and aim to improve with each attempt.
  • Overall Fitness: Incorporate circuit training into your routine, focusing on short bursts of high-intensity exercises with minimal rest to improve your overall fitness and stamina.
Race Strategies:
  • Pacing: Start strong but controlled; aim to hit your target splits without going out too fast. You want to feel fresh by the end, not like you just completed a marathon on two legs! 🏃‍♂️
  • Hydration and Nutrition: Fuel your body well before the race, and consider light snacks or energy gels during the event to keep your energy levels consistent.
  • Mental Preparation: Visualize your race beforehand. Picture yourself smashing through each segment and crossing that finish line strong.
Conclusion:

Tommy, you’ve shown that you have what it takes to compete at a high level. With focused training on your weaker segments, you can not only improve your overall time but also boost your confidence for future races. Remember, “The only way to achieve the impossible is to believe it is possible.” You’ve got this! 💪

Stay committed, keep pushing your limits, and let’s turn those weaknesses into strengths. It’s time to train smart, race hard, and show them what you’re made of! Now, let’s get after it—because nobody ever drowned in sweat! 💥

Your dedicated guide to greatness,

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 Men
Similar Athletes
Hodgson Paul 2023 London 02:03:12
Petroutsos Dimitrios 2023 Melbourne 02:02:41
García Caballero Jonathan 2024 Ciudad de Mexico 02:03:15
Santos Thiago 2024 Hamburg 02:02:41
Hösel Thomas 2019 Wien 02:03:28
Villamizar Montes Dixon Alexander 2023 Madrid 02:02:51
Maltby Thomas 2024 Birmingham 02:03:18
Marshall Jason 2024 New York 02:03:15
Donkervoort Nino 2023 Amsterdam 02:02:48
Espitia Allan 2024 Mexico City 02:02:34

Measure Your Performance Against Top Athletes

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