Lau Thomas Hyrox Result

Dive into this athlete’s performance at 2022 Frankfurt 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.

Performance Highlights

GER GER Flag Men 45-49 #110017 01:18:19 🥈 in AG | Top 7.7% 61st | Top 23.0%
-01:06
38:20
Run Total
-00:07
04:48
Avg. Lap
-00:11
04:07
Best Lap
+00:46
33:44
Workout Total
+00:06
04:13
Avg. Workout
+00:25
06:21
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 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 Lau 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 Lau Thomas'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 Lau 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.

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 Lau 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 03:30. Check the detail of the improvement plan below.

01:12 Potential Improvement 34.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:12 06:24 to 05:12 34.3%
Sandbag Lunges 01:05 05:17 to 04:12 31.0%
Sled Push 00:30 02:50 to 02:20 14.3%
Farmers Carry 00:21 02:09 to 01:48 10.0%
Run Total 00:13 38:20 to 38:07 6.2%
Ski Erg 00:05 04:18 to 04:13 2.4%
Rowing 00:03 04:35 to 04:32 1.4%
Burpees Broad Jump 00:01 04:13 to 04:12 0.5%
Sled Pull 00:00 03:58 to 03:58 0.0%

Splits Time

Lau Thomas Perfect Race
Splits Total Average Total
Running 1 04:07 00:00 04:18 -00:11 00:00 +00:00
Ski Erg 04:18 04:07 04:19 -00:01 04:18 -00:11
Running 2 04:27 08:25 04:37 -00:10 08:37 -00:12
Sled Push 02:50 12:52 02:40 +00:10 13:14 -00:22
Running 3 04:46 15:42 05:00 -00:14 15:54 -00:12
Sled Pull 03:58 20:28 04:26 -00:28 20:54 -00:26
Running 4 04:51 24:26 04:58 -00:07 25:20 -00:54
Burpees Broad Jump 04:13 29:17 04:37 -00:24 30:18 -01:01
Running 5 04:43 33:30 05:07 -00:24 34:55 -01:25
Rowing 04:35 38:13 04:38 -00:03 40:02 -01:49
Running 6 04:51 42:48 05:00 -00:09 44:40 -01:52
Farmers Carry 02:09 47:39 02:00 +00:09 49:40 -02:01
Running 7 04:55 49:48 04:59 -00:04 51:40 -01:52
Sandbag Lunges 05:17 54:43 04:33 +00:44 56:39 -01:56
Running 8 05:44 01:00:00 05:26 +00:18 01:01:12 -01:12
Wall Balls 06:24 01:05:44 05:45 +00:39 01:06:38 -00:54
Roxzone 06:21 01:18:19 05:56 +00:25 01:18:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Thomas Lau had a strong performance in the 2022 Frankfurt Hyrox race, finishing with an overall rank of 61 out of 406 athletes, which puts him in the top 15% of all participants.
- In his age group (45-49), he performed exceptionally well, securing the 2nd rank out of 35 athletes, placing him in the top 5%.
- His overall time of 01:18:19 is commendable, indicating a solid performance throughout the race.
- Thomas' total running time of 00:38:20 is just 1 second slower than the average, suggesting that he maintained a good pace in the running segments.
- His best running lap of 00:04:07 showcases his ability to maintain a fast pace for a substantial distance.

Segments to Improve


1. Sandbag Lunges:
Thomas lost significant time during the Sandbag Lunges segment, being 46 seconds slower than the average. To improve performance in this area, he should focus on building strength and endurance in his legs.
- Specific exercises to enhance leg strength include squats, lunges, and deadlifts. These exercises will help Thomas develop the necessary muscular endurance required for the Sandbag Lunges.
- Incorporating weighted lunges and walking lunges into his training routine will specifically target the muscles used during the Sandbag Lunges.
- Additionally, practicing the proper technique for the Sandbag Lunges, such as maintaining an upright posture and engaging the core, will help optimize his performance.

2. Roxzone:
Thomas spent 40 seconds more in the Roxzone compared to the average time. To improve this segment, he should focus on improving his overall fitness level and optimizing his transition time.
- Incorporating interval training, such as high-intensity interval training (HIIT), into his workouts will help improve his overall fitness and increase his speed and endurance.
- To optimize transition time, Thomas should practice quick and efficient movements between exercises during training sessions, simulating the transitions in the race.
- Implementing specific drills, such as practicing quick and controlled movements from one exercise to another, will help Thomas reduce the time spent in the Roxzone.

3. Wall Balls:
Thomas was 36 seconds slower than the average time in the Wall Balls segment. To improve performance in this area, he should focus on both strength and technique.
- Incorporating exercises that target the muscles used during Wall Balls, such as squats and shoulder presses, will help Thomas build the necessary strength and power.
- Practicing proper form and technique for Wall Balls, including maintaining a stable core, utilizing the legs for power, and aiming for consistent accuracy, will help optimize his performance.
- Implementing specific training routines that include timed sets of Wall Balls, gradually increasing the weight and height, will help Thomas improve his speed and accuracy in this segment.

Strategies


- Thomas should focus on pacing himself effectively throughout the race. While he performed well in the running segments, it is important to maintain a consistent pace to avoid fatigue later in the race.
- During the Sandbag Lunges segment, Thomas should focus on maintaining proper form and avoiding unnecessary pauses or breaks. This will help him optimize his performance in this challenging segment.
- When transitioning between exercises in the Roxzone, Thomas should aim to minimize the time spent by practicing efficient and fluid movements during training sessions. This will help him gain an advantage over his competitors.
- In the Wall Balls segment, Thomas should prioritize maintaining proper form and technique, as this will contribute to both speed and accuracy. Consistency in his movements will result in improved performance.

Overall, Thomas Lau had a strong performance in the 2022 Frankfurt Hyrox race. By focusing on targeted training strategies to improve the Sandbag Lunges, Roxzone, and Wall Balls segments, he can further enhance his performance and potentially achieve even better results in future races.

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
Heckel Allan 2024 Marseille 01:18:03
Foray Joseph 2024 Frankfurt 01:18:13
Murach Fabian 2023 Frankfurt 01:17:58
Jahn Christopher 2024 Köln 01:18:07
Stephens Nate 2024 Dallas 01:18:15
Mcentee Rory 2023 London 01:18:42
Manning Rupert 2024 Manchester 01:18:29
Arnott Rory 2024 Dublin 01:18:29
Nelson Stephen 2023 Glasgow 01:18:34
Frings Marcel 2023 Köln 01:18:47

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Bremen 01:12:31
2021 Leipzig 01:20:12
2021 Berlin 01:20:44
2022 Leipzig 01:17:15
2022 Berlin 01:17:08
2021 Hamburg 01:20:54
2022 München 01:20:01
2023 München 01:19:52
2023 Hannover 01:16:03
2023 München 01:19:00
2019 Nürnberg 01:37:46
2019 Leipzig 01:33:17
2022 Hamburg 01:20:58
2023 Hamburg 01:18:18
2024 Karlsruhe 01:19:23
2023 Frankfurt 01:20:41
2024 Berlin 01:14:06
2024 Stuttgart 01:24:18
2024 Hamburg 01:20:39
2024 Frankfurt

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