Dive into this athlete’s performance at 2021 Berlin 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 05:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:19 (From 41:44 to 39:25) | 44.0% |
| Sandbag Lunges | 01:33 (From 05:59 to 04:26) | 29.4% |
| Sled Pull | 00:25 (From 04:41 to 04:16) | 7.9% |
| Ski Erg | 00:21 (From 04:37 to 04:16) | 6.6% |
| Wall Balls | 00:20 (From 05:50 to 05:30) | 6.3% |
| Farmers Carry | 00:15 (From 02:09 to 01:54) | 4.7% |
| Rowing | 00:03 (From 04:39 to 04:36) | 0.9% |
| Sled Push | 00:00 (From 02:11 to 02:11) | 0.0% |
| BBJ | 00:00 (From 04:15 to 04:15) | 0.0% |
| Lau Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:24 | 00:00 | 04:23 +00:01 | 00:00 +00:00 |
| Ski Erg | 04:37 | 04:24 | 04:21 +00:16 | 04:23 +00:01 |
| Running 2 | 04:56 | 09:01 | 04:44 +00:12 | 08:44 +00:17 |
| Sled Push | 02:11 | 13:57 | 02:44 -00:33 | 13:28 +00:29 |
| Running 3 | 05:16 | 16:08 | 05:08 +00:08 | 16:12 -00:04 |
| Sled Pull | 04:41 | 21:24 | 04:36 +00:05 | 21:20 +00:04 |
| Running 4 | 05:12 | 26:05 | 05:06 +00:06 | 25:56 +00:09 |
| Burpees Broad Jump | 04:15 | 31:17 | 04:54 -00:39 | 31:02 +00:15 |
| Running 5 | 05:19 | 35:32 | 05:15 +00:04 | 35:56 -00:24 |
| Rowing | 04:39 | 40:51 | 04:41 -00:02 | 41:11 -00:20 |
| Running 6 | 05:17 | 45:30 | 05:08 +00:09 | 45:52 -00:22 |
| Farmers Carry | 02:09 | 50:47 | 02:04 +00:05 | 51:00 -00:13 |
| Running 7 | 05:22 | 52:56 | 05:07 +00:15 | 53:04 -00:08 |
| Sandbag Lunges | 05:59 | 58:18 | 04:45 +01:14 | 58:11 +00:07 |
| Running 8 | 06:01 | 01:04:17 | 05:36 +00:25 | 01:02:56 +01:21 |
| Wall Balls | 05:50 | 01:10:18 | 05:59 -00:09 | 01:08:32 +01:46 |
| Roxzone | 04:44 | 01:20:44 | 06:13 -01:29 | 01:20:44 |
Based on the splits analysis, it is evident that Thomas performed well in certain segments, such as the Sled Push and Sled Pull, where he was significantly faster than the average time. However, there were areas of improvement, particularly in the running segments, Ski Erg, and Sandbag Lunges, where he lost significant time compared to the average.
- Transitions: Thomas should aim to minimize the time spent in the roxzone between exercises. Practicing efficient transitions during training sessions will help reduce time and maintain momentum throughout the race. This can be achieved by planning ahead and familiarizing himself with the layout of the course.
- Mental Preparation: Thomas should focus on mental preparation to stay focused and motivated throughout the race. Setting specific goals and visualizing success can help maintain a positive mindset and push through challenging moments.
- Nutrition and Hydration: Proper nutrition and hydration leading up to and during the race are essential for optimal performance. Thomas should ensure he is adequately fueled and hydrated, with a balanced diet and appropriate intake of fluids.
By implementing these strategies and incorporating the suggested training techniques and exercises, Thomas can improve his overall performance and target the specific areas where he lost time. Regular practice and consistency in training will be key to achieving these improvements.
| Similar Athletes | |||
|---|---|---|---|
| Van Asseldonk Rodrigo | 2024 Amsterdam | 01:21:02 | |
| Korzeniowski Wiktor | 2023 Warschau | 01:20:40 | |
| Rodrigues Christophe | 2024 Bordeaux | 01:20:32 | |
| Marie Nick | 2024 Melbourne | 01:21:03 | |
| Meisolle Maik | 2024 Köln | 01:20:24 | |
| Mogg Franz | 2024 Rimini | 01:21:04 | |
| Richter Falko | 2023 Frankfurt | 01:20:54 | |
| Dewaide Antoni | 2022 Maastricht | 01:20:39 | |
| Darby Archie | 2024 Manchester | 01:20:34 | |
| Schött Dominik | 2019 Oberhausen | 01:20:22 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Nürnberg Lau Thomas | 01:37:46 | |
| 2019 Leipzig Lau Thomas | 01:33:17 | |
| 2022 Frankfurt Lau Thomas | 01:18:19 | |
| 2022 Bremen Lau Thomas | 01:12:31 | |
| 2022 München Lau Thomas | 01:20:01 | |
| 2021 Hamburg Lau Thomas | 01:20:54 | |
| 2021 Leipzig Lau Thomas | 01:20:12 | |
| 2023 München Lau Thomas | 01:19:52 | |
| 2023 Hannover Lau Thomas | 01:16:03 | |
| 2022 Hamburg Lau Thomas | 01:20:58 | |
| 2022 Berlin Lau Thomas | 01:17:08 | |
| 2022 Leipzig Lau Thomas | 01:17:15 | |
| 2023 Frankfurt Lau Thomas | 01:20:41 | |
| 2023 Hamburg Lau Thomas | 01:18:18 | |
| 2023 München Lau Thomas | 01:19:00 | |
| 2024 Karlsruhe Lau Thomas | 01:19:23 | |
| 2024 Berlin Lau Thomas | 01:14:06 | |
| 2024 Stuttgart Lau Thomas | 01:24:18 | |
| 2024 Hamburg Lau Thomas | 01:20:39 | |
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Lau Thomas
