Dive into this athlete’s performance at 2023 Dublin 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 949 similar athletes.
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.
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.
This section showcases the entire Light Thomas'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 Light Thomas's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Light Thomas'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.
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 Light Thomas'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 05:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:34 | 53:39 to 50:05 | 62.0% |
| Sled Pull | 01:06 | 07:17 to 06:11 | 19.1% |
| Wall Balls | 00:47 | 09:14 to 08:27 | 13.6% |
| Burpees Broad Jump | 00:17 | 07:17 to 07:00 | 4.9% |
| Sled Push | 00:01 | 03:38 to 03:37 | 0.3% |
| Ski Erg | 00:00 | 04:46 to 04:46 | 0.0% |
| Rowing | 00:00 | 05:12 to 05:12 | 0.0% |
| Farmers Carry | 00:00 | 02:33 to 02:33 | 0.0% |
| Sandbag Lunges | 00:00 | 06:02 to 06:02 | 0.0% |
| Light Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:50 | 00:00 | 05:20 -01:30 | 00:00 +00:00 |
| Ski Erg | 04:46 | 03:50 | 04:44 +00:02 | 05:20 -01:30 |
| Running 2 | 06:13 | 08:36 | 05:48 +00:25 | 10:04 -01:28 |
| Sled Push | 03:38 | 14:49 | 03:35 +00:03 | 15:52 -01:03 |
| Running 3 | 07:17 | 18:27 | 06:26 +00:51 | 19:27 -01:00 |
| Sled Pull | 07:17 | 25:44 | 06:20 +00:57 | 25:53 -00:09 |
| Running 4 | 07:01 | 33:01 | 06:27 +00:34 | 32:13 +00:48 |
| Burpees Broad Jump | 07:17 | 40:02 | 07:11 +00:06 | 38:40 +01:22 |
| Running 5 | 06:58 | 47:19 | 06:43 +00:15 | 45:51 +01:28 |
| Rowing | 05:12 | 54:17 | 05:16 -00:04 | 52:34 +01:43 |
| Running 6 | 06:48 | 59:29 | 06:29 +00:19 | 57:50 +01:39 |
| Farmers Carry | 02:33 | 01:06:17 | 02:40 -00:07 | 01:04:19 +01:58 |
| Running 7 | 06:51 | 01:08:50 | 06:32 +00:19 | 01:06:59 +01:51 |
| Sandbag Lunges | 06:02 | 01:15:41 | 06:41 -00:39 | 01:13:31 +02:10 |
| Running 8 | 08:45 | 01:21:43 | 07:47 +00:58 | 01:20:12 +01:31 |
| Wall Balls | 09:14 | 01:30:28 | 08:50 +00:24 | 01:27:59 +02:29 |
| Roxzone | 06:40 | 01:46:14 | 09:25 -02:45 | 01:46:14 |
Based on his splits analysis, Thomas had a strong performance in the Running 1 and Ski Erg segments, where he was 01:17 and 00:02 faster than average, respectively. However, he struggled in several segments, including Running 2, Running 3, Running 4, Burpees Broad Jump, Running 5, Running 6, Running 7, Running 8, Wall Balls, and Sled Pull, where he was slower than average.
Specific training strategies and techniques for each segment:
1. Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, Running 8:
- Interval Training: Incorporate high-intensity interval training (HIIT) sessions into Thomas' training routine. This will help improve his running speed and endurance.
- Tempo Runs: Include tempo runs in Thomas' training plan to improve his overall running pace and stamina.
- Hill Training: Incorporate hill sprints and hill repeats into Thomas' training to build strength and improve his running on inclines.
2. Burpees Broad Jump:
- Plyometric Exercises: Include plyometric exercises such as box jumps, squat jumps, and burpees in Thomas' training routine to improve power and explosiveness in his burpees.
3. Wall Balls:
- Strength Training: Include exercises that target the muscles used in wall balls, such as squats, lunges, and shoulder presses. This will help improve Thomas' strength and endurance in this segment.
- Technique Improvement: Focus on proper form and technique during wall ball exercises to maximize efficiency and minimize wasted energy.
4. Sled Pull:
- Strength Training: Incorporate exercises that target the muscles used in sled pulling, such as deadlifts, rows, and farmers carries. This will help improve Thomas' strength and power in this segment.
By implementing these training strategies, focusing on specific areas of improvement, and implementing race strategies, Thomas Light can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Jankauskas Gabrielius | 2023 Warschau | 01:46:30 | |
| Veraar Jairo | 2024 Rotterdam | 01:45:55 | |
| Wink Reinier | 2023 Rotterdam | 01:45:50 | |
| Laaboubi Karim | 2023 Singapore | 01:46:00 | |
| De Coene Wouter | 2024 Rotterdam | 01:46:32 | |
| Hillringhaus Joost | 2018 Hamburg | 01:46:41 | |
| Becker Felix | 2023 Hamburg | 01:45:56 | |
| Tsai Chunyen | 2024 Taipei | 01:45:44 | |
| Erb Christian | 2018 Hamburg | 01:45:46 | |
| Jones Richard | 2024 Singapore | 01:46:23 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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