Dive into this athlete’s performance at 2024 Manchester 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 Grindrod 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 Grindrod 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 Grindrod 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 Grindrod 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
04:38.
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 Grindrod demonstrated a commendable performance in the Manchester 2024 Hyrox race, finishing in the top 65% of all participants and the top 66% of his age group. His overall time was 01:26:12, with a total running time of 00:45:41, which was 02:33 slower than average. His best running lap was clocked at 00:05:11.
Tom showed a balanced performance profile, with both his running and strength segments showing areas of above-average performance. However, his overall slower total running time indicates a need for increased focus on his running training. His pacing during the initial segments of the race was slower compared to the average, indicating a potentially cautious start, but he managed to maintain a steady pace in the latter segments.
Segments to Improve:
Running Total: Tom's total running time was almost 4 minutes slower than the 25th percentile. To improve his running speed, he could incorporate more interval training into his routine. These workouts can help improve endurance and speed. He should also focus on drills that emphasize good running form, such as high knees, butt kicks, and strides.
Wall Balls: His performance on the Wall Balls segment was 1 minute and 15 seconds slower than the 25th percentile. Strengthening the core, legs, and upper body is key to improving wall ball performance. Exercises such as squats, lunges, and push-ups could be beneficial. It's also important to ensure proper form during the exercise, keeping the chest up and driving the weight up with the legs and hips.
Roxzone: Tom was 56 seconds slower than the 25th percentile in the roxzone. This could be an indication of the need to improve his overall fitness and transition times. Cross-training activities such as swimming, cycling, or rowing can help improve cardiovascular fitness. Practicing transitions during workouts can also help reduce wasted time during the race.
Race Strategies:
For future races, Tom should consider implementing the following strategies:
Improved Pacing: Tom started the race slower than average, which might have cost him some time. Working on starting the race at a slightly faster pace while still conserving energy for later stages could be beneficial.
Focus on Transitions: The time spent in the roxzone indicates that transitioning from one segment to another could be an area for improvement. Practicing transitions during training can help to make these movements more efficient on race day.
Strength Training Post Running: Since running is a focus area for improvement, Tom could incorporate specific strength exercises post his running training to mimic the race scenario and build endurance.