Post Thomas Hyrox Result

Dive into this athlete’s performance at 2023 Hamburg 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 30-34 #121003 01:17:23 45th in AG | Top 25.4% 175th | Top 23.7%
+00:47
39:44
Run Total
+00:07
04:58
Avg. Lap
+00:14
04:28
Best Lap
-01:47
30:51
Workout Total
-00:13
03:51
Avg. Workout
+01:01
06:52
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 Post 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 Post 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 Post 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 Post 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 03:58. Check the detail of the improvement plan below.

02:02 Potential Improvement 51.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:02 39:44 to 37:42 51.3%
Ski Erg 00:31 04:42 to 04:11 13.0%
Sled Push 00:28 02:46 to 02:18 11.8%
Sled Pull 00:25 04:23 to 03:58 10.5%
Burpees Broad Jump 00:24 04:31 to 04:07 10.1%
Sandbag Lunges 00:05 04:13 to 04:08 2.1%
Rowing 00:03 04:33 to 04:30 1.3%
Farmers Carry 00:00 01:45 to 01:45 0.0%
Wall Balls 00:00 03:58 to 03:58 0.0%

Splits Time

Post Thomas Perfect Race
Splits Total Average Total
Running 1 04:33 00:00 04:17 +00:16 00:00 +00:00
Ski Erg 04:42 04:33 04:19 +00:23 04:17 +00:16
Running 2 04:28 09:15 04:34 -00:06 08:36 +00:39
Sled Push 02:46 13:43 02:37 +00:09 13:10 +00:33
Running 3 04:58 16:29 04:56 +00:02 15:47 +00:42
Sled Pull 04:23 21:27 04:22 +00:01 20:43 +00:44
Running 4 04:41 25:50 04:54 -00:13 25:05 +00:45
Burpees Broad Jump 04:31 30:31 04:34 -00:03 29:59 +00:32
Running 5 05:02 35:02 05:02 +00:00 34:33 +00:29
Rowing 04:33 40:04 04:37 -00:04 39:35 +00:29
Running 6 05:10 44:37 04:56 +00:14 44:12 +00:25
Farmers Carry 01:45 49:47 01:59 -00:14 49:08 +00:39
Running 7 05:06 51:32 04:54 +00:12 51:07 +00:25
Sandbag Lunges 04:13 56:38 04:29 -00:16 56:01 +00:37
Running 8 05:49 01:00:51 05:21 +00:28 01:00:30 +00:21
Wall Balls 03:58 01:06:40 05:41 -01:43 01:05:51 +00:49
Roxzone 06:52 01:17:23 05:51 +01:01 01:17:23
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Thomas Post had a strong performance in the 2023 Hamburg Hyrox race, finishing with an overall rank of 175 out of 1091 athletes, placing him in the top 16%. In his age group (30-34), he ranked 45th out of 262 athletes, which is in the top 17%. Thomas completed the race in 01:17:23, with a total running time of 00:39:44, which was 02:03 slower than the average for his finish time.

Thomas showed strength in several segments, including the Sled Push, Sled Pull, Farmers Carry, and Wall Balls, where he performed faster than the average. His best running lap time was 00:04:28, which was 00:05 faster than the average. However, there is room for improvement in certain areas, as Thomas was slower than the average in segments such as the Roxzone, Ski Erg, Running 1, Burpees Broad Jump, Running 6, and Running 7.

Segments to Improve


1. Roxzone:
Thomas spent 00:06:52 in the Roxzone, which was 01:16 slower than the average. This indicates that he may have rested more or taken longer transitions between exercise zones. To improve this segment, Thomas should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his workouts can help improve his overall fitness. Additionally, practicing quick transitions between exercises during training can help reduce his transition time in the race.

2. Ski Erg:
Thomas completed the Ski Erg segment in 00:04:42, which was 00:27 slower than the average. To improve his performance in this segment, Thomas should focus on building strength and endurance in his upper body and core. Exercises such as rowing, push-ups, and planks can help strengthen these areas. Additionally, incorporating interval training on the Ski Erg into his workouts can help improve his speed and efficiency on this equipment.

3. Running 1:
Thomas completed the first running segment in 00:04:33, which was 00:25 slower than the average. To improve his running performance, Thomas should focus on building his cardiovascular endurance and speed. Incorporating interval training, such as fartleks or tempo runs, into his running workouts can help improve his speed and pacing. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can help improve his overall running performance.

4. Burpees Broad Jump:
Thomas completed the Burpees Broad Jump segment in 00:04:31, which was 00:15 slower than the average. To improve his performance in this segment, Thomas should focus on building his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral hops can help improve his power and agility. Additionally, practicing burpees with proper form and technique during training can help improve his efficiency in this exercise.

5. Running 6 and Running 7:
Thomas completed both Running 6 and Running 7 slower than the average. To improve his performance in these segments, Thomas should focus on building his endurance and speed. Incorporating longer distance runs and interval training into his running workouts can help improve his endurance and pacing. Additionally, incorporating hill sprints or stair running into his training can help improve his leg strength and speed.

Strategies


To improve overall performance in future races, Thomas should consider the following strategies:

1. Pacing:
Analyzing the splits, it appears that Thomas may have started the race too fast and struggled to maintain his pace in the later segments. It is important for him to develop a pacing strategy that allows him to maintain a consistent speed throughout the race. This can be achieved through proper training and understanding his target race pace.

2. Hybrid Training:
As Thomas showed strength in both running and strength-based segments, he should continue to train in a hybrid manner, focusing on both cardiovascular endurance and strength. Incorporating a combination of running workouts, strength training exercises, and HIIT sessions can help him maintain a balanced fitness level for Hyrox races.

3. Specific Training:
To target the areas that need improvement, Thomas should incorporate specific training sessions that focus on the slower segments identified in the race. This can include drills and exercises that mimic the movements and intensity of those segments, such as interval training on the Ski Erg, practicing quick transitions in the Roxzone, and incorporating burpees and broad jumps into his workouts.

4. Race Simulation:
To better prepare for future races, Thomas should consider including race simulations in his training. This can involve setting up a similar course layout and practicing transitions between segments. By simulating race conditions, Thomas can better understand his strengths and weaknesses and make necessary adjustments to his race strategy.

Overall, Thomas Post had a strong performance in the 2023 Hamburg Hyrox race. By focusing on areas of improvement, implementing specific training strategies, and refining his race strategies, he can further enhance his performance in future races.

Similar Athletes
Mulligan James 2024 Melbourne 01:17:30
Arroyo Robbie 2024 Anaheim 01:17:09
Dignam Jason 2024 Dublin 01:17:15
Sheehan Michael 2024 Dubai 01:17:43
Williamson Christopher 2024 Frankfurt 01:17:11
Woodhouse Mark 2024 Sydney 01:17:10
Maljaars Gertijn 2023 Maastricht European Championships 01:17:28
McKay Shamari 2021 London 01:17:32
Cox James 2024 Glasgow 01:17:07
Coy Ed 2023 London 01:17:34

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