Season 24/25 2024 Cape Town (511) HYROX (394) Men (247) Adams Toussaint

Adams Toussaint Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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 438 similar athletes.

Performance Highlights

RSA RSA Flag Men 30-34 #110008 01:58:42 63rd in AG | Top 95.5% 234th | Top 94.7%
+02:13
59:47
Run Total
+00:18
07:28
Avg. Lap
+00:51
06:32
Best Lap
-02:40
47:48
Workout Total
-00:20
05:58
Avg. Workout
+00:18
11:11
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 438 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 438 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Adams Toussaint'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 Adams Toussaint'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 438 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 Adams Toussaint'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 Adams Toussaint'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 08:12. Check the detail of the improvement plan below.

05:34 Potential Improvement 67.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:34 59:47 to 54:13 67.9%
Rowing 01:26 06:53 to 05:27 17.5%
Sled Pull 00:40 07:35 to 06:55 8.1%
Ski Erg 00:32 05:28 to 04:56 6.5%
Sled Push 00:00 02:53 to 02:53 0.0%
Burpees Broad Jump 00:00 06:52 to 06:52 0.0%
Farmers Carry 00:00 02:53 to 02:53 0.0%
Sandbag Lunges 00:00 06:39 to 06:39 0.0%
Wall Balls 00:00 08:35 to 08:35 0.0%

Splits Time

Adams Toussaint Perfect Race
Splits Total Average Total
Running 1 05:37 00:00 05:35 +00:02 00:00 +00:00
Ski Erg 05:28 05:37 04:55 +00:33 05:35 +00:02
Running 2 06:40 11:05 06:22 +00:18 10:30 +00:35
Sled Push 02:53 17:45 03:57 -01:04 16:52 +00:53
Running 3 08:17 20:38 07:06 +01:11 20:49 -00:11
Sled Pull 07:35 28:55 07:00 +00:35 27:55 +01:00
Running 4 07:51 36:30 07:07 +00:44 34:55 +01:35
Burpees Broad Jump 06:52 44:21 08:26 -01:34 42:02 +02:19
Running 5 08:34 51:13 07:32 +01:02 50:28 +00:45
Rowing 06:53 59:47 05:30 +01:23 58:00 +01:47
Running 6 07:32 01:06:40 07:15 +00:17 01:03:30 +03:10
Farmers Carry 02:53 01:14:12 02:54 -00:01 01:10:45 +03:27
Running 7 06:32 01:17:05 07:15 -00:43 01:13:39 +03:26
Sandbag Lunges 06:39 01:23:37 07:50 -01:11 01:20:54 +02:43
Running 8 08:46 01:30:16 09:09 -00:23 01:28:44 +01:32
Wall Balls 08:35 01:39:02 09:56 -01:21 01:37:53 +01:09
Roxzone 11:11 01:58:42 10:53 +00:18 01:58:42
Based on 438 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Toussaint Adams delivered a commendable performance at the 2024 Cape Town Hyrox event, securing an overall rank of 234 out of 394 athletes and 63rd in his age group. His total running time was slightly slower than average, indicating a need for targeted improvements in running efficiency. His strengths were evident in power-based exercises like the Sled Push and Burpees Broad Jump, where he significantly outperformed the average. However, his pacing suggests a conservative start, with initial running segments slower than average, and a stronger finish in the latter running laps. This performance pattern indicates a solid strength-based athlete with potential for improvement in running efficiency and transition times.

Segments to Improve

  • Total Running Time: With a total running time of 59:47, which is 2 minutes slower than average, targeting running efficiency is crucial. Incorporate interval training and tempo runs to enhance endurance and speed. Focus on running drills like high knees and butt kicks to improve form.
  • Roxzone: The Roxzone time was slower by 25 seconds than average, suggesting transitions could be optimized. Practice transitions between exercises with minimal rest to build endurance and reduce transition times.
  • Rowing: The rowing segment was significantly slower. Focus on technique, ensuring a strong leg drive, core stabilization, and effective arm pull. High-intensity interval rowing sessions can improve stroke efficiency and cardiovascular endurance.
  • Ski Erg: The Ski Erg was also slower, indicating a need for technique improvement. Engage in strength training for the lats, shoulders, and core to enhance power output. Practice mimicking the skiing motion with resistance bands to improve form.
  • Sled Pull: Strength and technique need enhancement here. Integrate exercises like bent-over rows and deadlifts to improve pulling strength. Practice sled pull drills with varying weights to build endurance and technique under fatigue.

Race Strategies

  • Effective Pacing: Begin the race at a sustainable pace to avoid early fatigue. Utilize your strength in power-based exercises to gain time, allowing for a more conservative pace during running segments.
  • Optimized Transitions: Practice efficient transitions in training to reduce Roxzone time. Focus on quickly moving between exercises without excessive rest.
  • Compromised Running Scenarios: Train under fatigue to simulate race conditions. Post-exercise running drills following exercises like rowing and sled pull can help adapt to compromised running scenarios.
  • Pre-Race Preparation: Ensure a thorough warm-up focusing on dynamic stretches and mobility exercises to prepare muscles for the demands of both running and strength-based challenges.
Similar Athletes
Jaworski Rafał 2024 Poznan 01:58:31
Teixeira Victor 2024 Amsterdam 01:59:11
Van Erp Gaby 2023 Amsterdam 01:59:01
Qazi Elis 2023 Amsterdam 01:59:10
Nash Chris 2024 Glasgow 01:58:25
Checa Rogelio 2024 Mexico City 01:59:02
Piotrowski Marc 2024 Karlsruhe 01:58:16
Savage Matt 2024 London 01:58:27
Elliot Ricky 2024 Dubai 01:59:05
Diamond Christopher 2024 Birmingham 01:59:01

Measure Your Performance Against Top Athletes

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