Dive into this athlete’s performance at 2023 Amsterdam 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.
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 Thomas Ashok'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 Thomas Ashok'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 Thomas Ashok'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 Thomas Ashok'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 06:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:04 | 07:18 to 05:14 | 29.7% |
| Run Total | 01:55 | 46:58 to 45:03 | 27.6% |
| Farmers Carry | 01:37 | 03:54 to 02:17 | 23.3% |
| Sled Push | 00:51 | 03:55 to 03:04 | 12.2% |
| Wall Balls | 00:25 | 07:23 to 06:58 | 6.0% |
| Ski Erg | 00:05 | 04:38 to 04:33 | 1.2% |
| Burpees Broad Jump | 00:00 | 04:28 to 04:28 | 0.0% |
| Rowing | 00:00 | 04:43 to 04:43 | 0.0% |
| Sandbag Lunges | 00:00 | 05:16 to 05:16 | 0.0% |
| Thomas Ashok | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:52 -01:04 | 00:00 +00:00 |
| Ski Erg | 04:38 | 03:48 | 04:33 +00:05 | 04:52 -01:04 |
| Running 2 | 05:18 | 08:26 | 05:19 -00:01 | 09:25 -00:59 |
| Sled Push | 03:55 | 13:44 | 03:10 +00:45 | 14:44 -01:00 |
| Running 3 | 06:04 | 17:39 | 05:48 +00:16 | 17:54 -00:15 |
| Sled Pull | 07:18 | 23:43 | 05:28 +01:50 | 23:42 +00:01 |
| Running 4 | 05:59 | 31:01 | 05:48 +00:11 | 29:10 +01:51 |
| Burpees Broad Jump | 04:28 | 37:00 | 06:05 -01:37 | 34:58 +02:02 |
| Running 5 | 06:12 | 41:28 | 06:01 +00:11 | 41:03 +00:25 |
| Rowing | 04:43 | 47:40 | 04:58 -00:15 | 47:04 +00:36 |
| Running 6 | 06:14 | 52:23 | 05:50 +00:24 | 52:02 +00:21 |
| Farmers Carry | 03:54 | 58:37 | 02:21 +01:33 | 57:52 +00:45 |
| Running 7 | 06:15 | 01:02:31 | 05:49 +00:26 | 01:00:13 +02:18 |
| Sandbag Lunges | 05:16 | 01:08:46 | 05:41 -00:25 | 01:06:02 +02:44 |
| Running 8 | 07:11 | 01:14:02 | 06:37 +00:34 | 01:11:43 +02:19 |
| Wall Balls | 07:23 | 01:21:13 | 07:25 -00:02 | 01:18:20 +02:53 |
| Roxzone | 05:10 | 01:33:37 | 07:52 -02:42 | 01:33:37 |
Ashok's best running lap was 00:03:48, which was 00:52 faster than the average. This indicates that he has good running speed and potential in this area.
To improve in the Run Total segment, Ashok should focus on improving his overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT) workouts, incorporating exercises such as sprints, shuttle runs, and stair running. Ashok should also work on his transition time between exercise zones to minimize rest and maximize efficiency.
For the Sled Pull and Farmers Carry segments, Ashok should focus on improving his upper body and grip strength. Exercises such as deadlifts, bent-over rows, pull-ups, and farmer's carries using heavy weights will help develop the necessary strength and endurance for these segments.
In the Sled Push and Running 7 segments, Ashok should work on improving his lower body strength and power. Exercises like squats, lunges, box jumps, and sled pushes will help enhance his leg strength and explosive power, enabling him to perform better in these segments.
For the Running 6 and Running 8 segments, Ashok should focus on improving his endurance and stamina. Long-distance running, interval training, and tempo runs will help him build the necessary endurance for these segments.
In the Running 3 and Running 5 segments, Ashok should work on his speed and agility. Incorporating speed drills, such as ladder drills, cone drills, and shuttle runs, will help improve his quickness and agility on the course.
Additionally, Ashok should prioritize efficient transitions between exercise zones to minimize time spent in the roxzone. Practicing quick and smooth transitions during training will help him save valuable seconds during the race.
Incorporating specific training sessions that simulate the race conditions will also be beneficial. This can include practicing the race segments individually, as well as incorporating a combination of exercises that mimic the demands of the HYROX race.
Overall, by focusing on improving his overall fitness, strength, endurance, and specific skills for each segment, Ashok Thomas can enhance his performance in future HYROX races. With dedication to targeted training strategies, he can continue to improve his rankings and achieve personal bests.
| Similar Athletes | |||
|---|---|---|---|
| Symonds Donnie | 2020 Chicago | 01:33:35 | |
| Schuurmann Dominik | 2024 Maastricht | 01:33:28 | |
| Stahl Alexander | 2022 Frankfurt | 01:33:08 | |
| Alford Karl | 2021 London | 01:33:07 | |
| Gracia Rodríguez Luis Fernando | 2024 Madrid | 01:34:02 | |
| Dugum Franko | 2024 Vienna - European Championship | 01:33:07 | |
| Heyder Tony | 2022 Berlin | 01:33:57 | |
| Paul Oliver | 2024 Karlsruhe | 01:33:29 | |
| Linnane Jonathan | 2023 London | 01:33:45 | |
| Alatorre Alejandro | 2024 Anaheim | 01:33:36 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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