White Tommy Hyrox Result

Dive into this athlete’s performance at 2024 Houston 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 314 similar athletes.

Performance Highlights

USA USA Flag Men 45-49 #133022 02:02:45 31st in AG | Top 81.6% 360th | Top 88.7%
+01:46
01:02:10
Run Total
+00:13
07:46
Avg. Lap
+01:09
07:03
Best Lap
+00:54
52:17
Workout Total
+00:07
06:32
Avg. Workout
-02:33
08:22
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 314 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 314 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire White 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 White 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 314 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 White 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 White 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 11:06. Check the detail of the improvement plan below.

06:37 Potential Improvement 59.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:37 01:02:10 to 55:33 59.6%
Sandbag Lunges 03:55 11:31 to 07:36 35.3%
Farmers Carry 00:34 03:38 to 03:04 5.1%
Ski Erg 00:00 04:46 to 04:46 0.0%
Sled Push 00:00 03:03 to 03:03 0.0%
Sled Pull 00:00 06:09 to 06:09 0.0%
Burpees Broad Jump 00:00 08:01 to 08:01 0.0%
Rowing 00:00 05:15 to 05:15 0.0%
Wall Balls 00:00 09:54 to 09:54 0.0%

Splits Time

White Tommy Perfect Race
Splits Total Average Total
Running 1 05:11 00:00 05:47 -00:36 00:00 +00:00
Ski Erg 04:46 05:11 04:56 -00:10 05:47 -00:36
Running 2 07:03 09:57 06:36 +00:27 10:43 -00:46
Sled Push 03:03 17:00 04:05 -01:02 17:19 -00:19
Running 3 07:31 20:03 07:35 -00:04 21:24 -01:21
Sled Pull 06:09 27:34 07:21 -01:12 28:59 -01:25
Running 4 07:55 33:43 07:26 +00:29 36:20 -02:37
Burpees Broad Jump 08:01 41:38 08:31 -00:30 43:46 -02:08
Running 5 07:56 49:39 07:51 +00:05 52:17 -02:38
Rowing 05:15 57:35 05:35 -00:20 01:00:08 -02:33
Running 6 08:12 01:02:50 07:33 +00:39 01:05:43 -02:53
Farmers Carry 03:38 01:11:02 02:55 +00:43 01:13:16 -02:14
Running 7 08:16 01:14:40 07:46 +00:30 01:16:11 -01:31
Sandbag Lunges 11:31 01:22:56 07:57 +03:34 01:23:57 -01:01
Running 8 10:09 01:34:27 09:53 +00:16 01:31:54 +02:33
Wall Balls 09:54 01:44:36 10:03 -00:09 01:41:47 +02:49
Roxzone 08:22 02:02:45 10:55 -02:33 02:02:45
Based on 314 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Tommy, you put in a solid effort at the 2024 Houston Hyrox event, landing in the top 88% overall and 81% in your age group. Your overall time of 02:02:45 shows that you've got heart and determination. You were definitely in the right zone for a few segments, especially with a stellar performance on the Ski Erg and a commendable start in the first run. However, let’s be real—your total running time of 01:02:10 was slower than average, indicating that we need to focus on both your running endurance and transition speed. You have a hybrid profile, but it seems you lean a bit more towards strength. Remember, every second counts, and we need to tighten those transitions and improve your endurance to maximize your potential. 💪

Segments to Improve:

Now, let’s zone in on the areas where we can turn weaknesses into strengths:

  • Sandbag Lunges (00:11:31) - This segment was your slowest, and it’s critical to improve your strength and endurance here. Focus on:
    • Weighted Lunges: Incorporate progressive overload by gradually increasing the weight of the sandbag and performing 3 sets of 10-15 reps, 2-3 times per week.
    • Single-Leg Stability Drills: Use a balance board or perform single-leg squats to improve your stability and strength in the lunge position.
    • Plyometric Lunges: Add explosive movements, such as jump lunges, to develop power that will translate into better performance during the competition.
  • Farmers Carry (00:03:38) - You were 43 seconds slower than average, suggesting a need for grip strength and core stability. Train this segment with:
    • Farmers Walks: Use heavy dumbbells or kettlebells and walk for distance, focusing on keeping your core tight. Aim for 3 sets of 40-60 meters, 2-3 times per week.
    • Deadlifts: Build your overall strength with deadlifts, which will improve your grip and core. Incorporate 3-5 sets of 5-8 reps.
    • Walking Lunges with Weight: This will help you combine leg strength and grip. Perform 3 sets of 10-12 lunges while holding weights.
  • Total Running Time (01:02:10) - To increase your overall running performance, focus on:
    • Interval Training: Incorporate sprint intervals into your weekly routine, alternating between 400m sprints and walking/jogging for recovery. Aim for 6-8 rounds.
    • Long, Steady Runs: Build your aerobic base with longer runs at a conversational pace—80 minutes or more, once a week.
    • Pacing Strategy: Work on pacing during your runs. Start at a comfortable speed and gradually increase, avoiding the trap of starting too fast. You nailed the first run, but keep that pace consistent across all segments!
Race Strategies:

During the race, consider these strategies to enhance your performance:

  • Transition Time: Since your Roxzone time was faster than average, capitalize on that by practicing quick transitions in your training. Use a stopwatch to time yourself in drills that mimic race conditions.
  • Energy Management: Keep an eye on your heart rate. Start conservatively and build into the race. Don’t let the adrenaline have you flying out of the gates—save some fuel for the later rounds.
  • Focus on Breathing: As you move through different segments, maintain a steady breathing pattern. This will help keep your heart rate in check and your energy levels high.
Conclusion:

Tommy, every race is a stepping stone towards greatness. Remember, “You are never done; you are always evolving.” The key is to embrace your weaknesses and tackle them head-on. Your performance showed potential, but it’s time to grab the bull by the horns and push harder in training. You’ve got the strength; now let’s work on the endurance. Keep showing up, keep grinding, and don’t forget to have fun along the way! Who said you can’t sweat and smile at the same time? 💥🏆

Let’s make the next race your best one yet! You’ve got this!

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
Seah Kenneth 2024 Singapore 02:02:59
Rakrueng Thanchan 2024 Incheon 02:02:44
Bonney David 2024 Sydney 02:03:06
Van Dinter Paul 2024 Amsterdam 02:02:34
Pamulaklakin Gene 2024 Anaheim 02:02:23
Molina Gari Iker 2022 Valencia 02:02:42
Stafford Paul 2023 Birmingham 02:02:55
Rattray Steven 2024 Birmingham 02:02:23
Ristok Alexander 2018 Hamburg 02:03:04
Bailey Colin 2024 Manchester 02:02:36

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 Dallas 01:49:20
2021 Dallas 02:05:31
2022 Dallas 01:49:20
2023 Dallas 01:42:49
2022 Dallas 01:53:55
2023 Dallas 01:49:51
2024 Dallas 01:56:15

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download