Dive into this athlete’s performance at 2021 Dallas 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 248 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 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.
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.
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 08:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 02:41 | 10:27 to 07:46 | 33.1% |
| Sled Push | 01:57 | 06:16 to 04:19 | 24.0% |
| Sled Pull | 01:33 | 08:52 to 07:19 | 19.1% |
| Wall Balls | 00:48 | 11:07 to 10:19 | 9.9% |
| Farmers Carry | 00:34 | 03:41 to 03:07 | 7.0% |
| Rowing | 00:16 | 05:50 to 05:34 | 3.3% |
| Ski Erg | 00:09 | 05:10 to 05:01 | 1.8% |
| Burpees Broad Jump | 00:09 | 08:35 to 08:26 | 1.8% |
| Run Total | 00:00 | 55:16 to 55:16 | 0.0% |
| White Tommy | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:30 | 00:00 | 05:53 -01:23 | 00:00 +00:00 |
| Ski Erg | 05:10 | 04:30 | 04:58 +00:12 | 05:53 -01:23 |
| Running 2 | 06:15 | 09:40 | 06:43 -00:28 | 10:51 -01:11 |
| Sled Push | 06:16 | 15:55 | 03:58 +02:18 | 17:34 -01:39 |
| Running 3 | 06:58 | 22:11 | 07:34 -00:36 | 21:32 +00:39 |
| Sled Pull | 08:52 | 29:09 | 07:12 +01:40 | 29:06 +00:03 |
| Running 4 | 07:14 | 38:01 | 07:31 -00:17 | 36:18 +01:43 |
| Burpees Broad Jump | 08:35 | 45:15 | 08:55 -00:20 | 43:49 +01:26 |
| Running 5 | 07:57 | 53:50 | 08:04 -00:07 | 52:44 +01:06 |
| Rowing | 05:50 | 01:01:47 | 05:40 +00:10 | 01:00:48 +00:59 |
| Running 6 | 07:15 | 01:07:37 | 07:43 -00:28 | 01:06:28 +01:09 |
| Farmers Carry | 03:41 | 01:14:52 | 03:05 +00:36 | 01:14:11 +00:41 |
| Running 7 | 07:13 | 01:18:33 | 07:47 -00:34 | 01:17:16 +01:17 |
| Sandbag Lunges | 10:27 | 01:25:46 | 08:21 +02:06 | 01:25:03 +00:43 |
| Running 8 | 07:56 | 01:36:13 | 09:53 -01:57 | 01:33:24 +02:49 |
| Wall Balls | 11:07 | 01:44:09 | 10:44 +00:23 | 01:43:17 +00:52 |
| Roxzone | 10:23 | 02:05:31 | 11:30 -01:07 | 02:05:31 |
Tommy's best running lap was 00:04:30, which was 00:58 faster than the average. This indicates that he performed exceptionally well in this running segment.
To improve performance in the Sandbag Lunges, Tommy should focus on building strength and endurance in his legs and core. Specific exercises such as squats, lunges, and deadlifts can help improve the necessary muscle groups. Additionally, practicing the sandbag lunge movement with proper form and technique will be beneficial.
For the Sled Push and Sled Pull, Tommy should work on improving his power and explosiveness. Exercises such as sled pushes, sled pulls, and shuttle runs can help build the necessary strength and speed for these segments. It's also important to focus on technique and body positioning during these movements to maximize efficiency.
In the Farmers Carry segment, Tommy should prioritize grip strength and overall endurance. Exercises like farmer's carries, dead hangs, and grip strengtheners can help improve grip strength. Additionally, incorporating high-intensity interval training (HIIT) workouts with weighted carries can improve cardiovascular endurance for this segment.
To improve performance in the Ski Erg and Rowing segments, Tommy should focus on building endurance and improving his technique. Regular practice on the Ski Erg and rowing machines will help develop the necessary muscle groups and improve efficiency in these movements. It's important to focus on proper form and technique to optimize performance.
Tommy should also pay attention to his transitions in the Roxzone. If he is slower than average in this segment, it may indicate that he is resting more or taking longer to transition between exercises. To improve this segment, he should work on improving his overall fitness and transition time. Incorporating interval training and practicing quick transitions between exercises can help improve his performance in this area.
Additionally, Tommy should assess his overall running performance. With a total running time of 00:55:16, which is 02:25 faster than average, it suggests that he has a strong running profile. However, he should still continue to train his strength to maintain a well-rounded fitness level.
In summary, Tommy White had a solid performance in the 2021 Dallas Hyrox race. While he excelled in the running segments, there are areas that he can improve upon, such as the Sandbag Lunges, Sled Push, Sled Pull, Farmers Carry, Ski Erg, and Rowing. By implementing specific training strategies and techniques, focusing on strength and endurance, and paying attention to pacing and transitions, Tommy can enhance his performance in these areas and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Vestering Samuel | 2023 Amsterdam | 02:05:45 | |
| Or Ken | 2023 Hong Kong | 02:05:03 | |
| Woodfield Craig | 2023 Miami | 02:05:47 | |
| Mizen Jonathon | 2024 Perth | 02:05:31 | |
| Rösener KlausDieter | 2024 Vienna - European Championship | 02:05:37 | |
| Teufelsbauer Michael | 2022 Wien | 02:05:05 | |
| Breye Nicolas | 2024 Hamburg | 02:05:04 | |
| Spencer Joe | 2022 Birmingham | 02:05:06 | |
| Marín De La Rosa Diego René | 2024 Mexico City | 02:05:04 | |
| Stuhlmann Flemming | 2024 Hamburg | 02:05:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Dallas | 01:49:20 | |
| 2022 Dallas | 01:49:20 | |
| 2023 Dallas | 01:42:49 | |
| 2022 Dallas | 01:53:55 | |
| 2023 Dallas | 01:49:51 | |
| 2024 Houston | 02:02:45 | |
| 2024 Dallas | 01:56:15 | |
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