Thomas Daniel Hyrox Result

Dive into this athlete’s performance at 2024 Glasgow 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 887 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #172046 01:47:20 366th in AG | Top 92.0% 1568th | Top 88.6%
+02:02
54:26
Run Total
+00:16
06:48
Avg. Lap
+00:48
06:10
Best Lap
+00:53
46:23
Workout Total
+00:06
05:47
Avg. Workout
-02:51
06:36
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 887 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 887 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Thomas Daniel'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 Daniel'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 887 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 Thomas Daniel'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 Thomas Daniel'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 08:04. Check the detail of the improvement plan below.

04:00 Potential Improvement 49.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:00 54:26 to 50:26 49.6%
Burpees Broad Jump 02:16 09:21 to 07:05 28.1%
Sandbag Lunges 00:52 07:25 to 06:33 10.7%
Wall Balls 00:51 09:25 to 08:34 10.5%
Ski Erg 00:05 04:52 to 04:47 1.0%
Sled Push 00:00 02:17 to 02:17 0.0%
Sled Pull 00:00 05:39 to 05:39 0.0%
Rowing 00:00 05:09 to 05:09 0.0%
Farmers Carry 00:00 02:15 to 02:15 0.0%

Splits Time

Thomas Daniel Perfect Race
Splits Total Average Total
Running 1 06:25 00:00 05:21 +01:04 00:00 +00:00
Ski Erg 04:52 06:25 04:46 +00:06 05:21 +01:04
Running 2 06:10 11:17 05:56 +00:14 10:07 +01:10
Sled Push 02:17 17:27 03:37 -01:20 16:03 +01:24
Running 3 06:40 19:44 06:35 +00:05 19:40 +00:04
Sled Pull 05:39 26:24 06:19 -00:40 26:15 +00:09
Running 4 06:49 32:03 06:33 +00:16 32:34 -00:31
Burpees Broad Jump 09:21 38:52 07:13 +02:08 39:07 -00:15
Running 5 06:53 48:13 06:53 +00:00 46:20 +01:53
Rowing 05:09 55:06 05:16 -00:07 53:13 +01:53
Running 6 06:59 01:00:15 06:37 +00:22 58:29 +01:46
Farmers Carry 02:15 01:07:14 02:41 -00:26 01:05:06 +02:08
Running 7 07:03 01:09:29 06:34 +00:29 01:07:47 +01:42
Sandbag Lunges 07:25 01:16:32 06:44 +00:41 01:14:21 +02:11
Running 8 07:30 01:23:57 07:54 -00:24 01:21:05 +02:52
Wall Balls 09:25 01:31:27 08:54 +00:31 01:28:59 +02:28
Roxzone 06:36 01:47:20 09:27 -02:51 01:47:20
Based on 887 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Daniel Thomas’s performance in the 2024 Glasgow HYROX race places him in the top 60% of all athletes and the top 65% within his age group, showcasing a commendable effort across various disciplines. A closer look at Daniel’s overall time and split times reveals a stronger inclination towards strength-based challenges, as evidenced by his exceptional performances in the Sled Push and Sled Pull segments. However, his total running time, being 01:58 slower than average, indicates a potential area for improvement in cardiovascular endurance. Notably, Daniel's Roxzone time is significantly faster than average, suggesting efficient transitions between exercises but possibly at the expense of his energy reserves for running segments. His pacing across the running laps seems to start off slower and does not consistently improve, pointing towards a potential issue with stamina or pacing strategy.

Segments to Improve:

  • Run Total: Daniel’s overall running performance can benefit from targeted endurance training and interval running sessions. Incorporating long-distance runs at a steady pace, combined with high-intensity interval training (HIIT) sessions, will help improve both aerobic capacity and speed. Specific drills such as hill repeats and tempo runs can also enhance running efficiency and stamina. To address pacing, practicing negative splits during training runs—where each kilometer is run faster than the previous one—can help improve race pacing strategy.
  • Burpees Broad Jump: This segment was Daniel’s weakest, suggesting a need for improvement in explosive power and coordination. Plyometric exercises, such as box jumps, squat jumps, and lunge jumps, can help build explosive strength. Additionally, practicing burpees separately from broad jumps before combining them can improve form and efficiency. Focusing on full-body movements in training, like kettlebell swings and deadlifts, can also enhance overall power.
  • Wall Balls: To improve in this area, Daniel should focus on increasing muscular endurance and strength in his legs, core, and shoulders. Incorporating exercises like thrusters, medicine ball slams, and overhead squats into his routine can build the necessary muscle groups. Practicing wall balls at varied intensities and durations can also help improve stamina specifically for this exercise.
  • Sandbag Lunges: Improving performance in this segment requires enhanced leg strength and endurance. Weighted lunges, step-ups, and Bulgarian split squats can strengthen the muscles involved in lunges. Implementing sandbag workouts that mimic the race scenario can also help Daniel adapt to the specific challenges of this segment. Core strengthening exercises will further support his ability to maintain form and stability throughout the lunges.

Race Strategies:

  • Pacing: Adopting a strategic pacing plan that allows for a gradual increase in speed throughout the race can help conserve energy for later stages. Starting at a comfortable pace and gradually increasing effort can lead to a stronger finish and potentially improve running times.
  • Transition Efficiency: While Daniel has shown efficiency in transitions, focusing on swift and smooth shifts between exercises can further reduce Roxzone time. Practicing transitions in training, especially after high-intensity intervals, can simulate race conditions and improve overall performance.
  • Strength and Endurance Balance: Integrating a balanced training program that equally emphasizes strength and cardiovascular endurance will create a more well-rounded athlete profile. Periodized training that phases focus areas over time can address weaknesses while maintaining strengths.
  • Nutrition and Recovery: Proper nutrition and recovery strategies are crucial for optimal performance and improvement. Ensuring adequate fueling before and during the race, along with implementing recovery practices such as stretching, foam rolling, and adequate rest, can significantly impact Daniel’s ability to perform and improve.

By addressing these specific areas of improvement and implementing the suggested strategies, Daniel Thomas has a strong potential to enhance his future HYROX race performances, moving up both in his age group and overall rankings.

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
Traub Oliver 2019 Oberhausen 01:47:00
Gilmartin Paul 2024 London 01:47:21
Escalera Joshua 2023 Chicago 01:47:10
Kendall Joe 2024 Birmingham 01:47:38
Hugel Thorsten 2023 München 01:47:25
Pardini Leonardo 2024 Milan 01:47:35
Schmidtke Tom 2023 München 01:47:05
Coffin James 2024 Sports Direct HYROX London 01:47:30
Castro Luis 2023 Barcelona 01:47:18
Verhoeven Joris 2024 Amsterdam 01:46:51

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 London 01:31:53
2024 Madrid 02:06:17

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