Season 23/24 2024 Sports Direct HYROX London (3094) HYROX (2737) Men (1435) Delande Thomas

Delande Thomas Hyrox Result

Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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

FRA FRA Flag Men 40-44 #132046 01:23:25 128th in AG | Top 51.6% 814th | Top 56.7%
-01:37
40:06
Run Total
-00:11
05:01
Avg. Lap
-00:44
03:45
Best Lap
+03:04
38:17
Workout Total
+00:23
04:47
Avg. Workout
-01:23
05:07
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 Delande 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 Delande 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 Delande 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 Delande 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 05:45. Check the detail of the improvement plan below.

03:00 Potential Improvement 52.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:00 08:48 to 05:48 52.2%
Sandbag Lunges 02:06 06:44 to 04:38 36.5%
Sled Pull 00:22 04:50 to 04:28 6.4%
Farmers Carry 00:11 02:10 to 01:59 3.2%
Rowing 00:06 04:46 to 04:40 1.7%
Ski Erg 00:00 04:10 to 04:10 0.0%
Sled Push 00:00 02:35 to 02:35 0.0%
Burpees Broad Jump 00:00 04:14 to 04:14 0.0%
Run Total 00:00 40:06 to 40:06 0.0%

Splits Time

Delande Thomas Perfect Race
Splits Total Average Total
Running 1 04:47 00:00 04:31 +00:16 00:00 +00:00
Ski Erg 04:10 04:47 04:24 -00:14 04:31 +00:16
Running 2 04:32 08:57 04:52 -00:20 08:55 +00:02
Sled Push 02:35 13:29 02:51 -00:16 13:47 -00:18
Running 3 04:48 16:04 05:17 -00:29 16:38 -00:34
Sled Pull 04:50 20:52 04:47 +00:03 21:55 -01:03
Running 4 04:38 25:42 05:15 -00:37 26:42 -01:00
Burpees Broad Jump 04:14 30:20 05:05 -00:51 31:57 -01:37
Running 5 07:35 34:34 05:25 +02:10 37:02 -02:28
Rowing 04:46 42:09 04:45 +00:01 42:27 -00:18
Running 6 05:02 46:55 05:17 -00:15 47:12 -00:17
Farmers Carry 02:10 51:57 02:08 +00:02 52:29 -00:32
Running 7 05:02 54:07 05:16 -00:14 54:37 -00:30
Sandbag Lunges 06:44 59:09 04:56 +01:48 59:53 -00:44
Running 8 03:45 01:05:53 05:49 -02:04 01:04:49 +01:04
Wall Balls 08:48 01:09:38 06:17 +02:31 01:10:38 -01:00
Roxzone 05:07 01:23:25 06:30 -01:23 01:23:25
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Thomas Delande showed a commendable effort at the 2024 Sports Direct HYROX London, finishing in the top 29% of all athletes and top 26% in his age group. His total running time was 02:01 faster than average, indicating a strong runner profile. However, his performance in specific strength segments, particularly the Wall Balls and Sandbag Lunges, significantly impacted his overall time. These results suggest Thomas has a hybrid profile with a leaning towards running, but there's substantial room for improvement in his strength training and execution of technique-heavy exercises. His pacing appeared to be inconsistent, with a strong start but a notable slowdown in the second half of the race, especially in the strength segments, indicating potential issues with endurance or pacing strategy.

Segments to Improve:

  • Wall Balls: Thomas's time in Wall Balls was significantly slower than average, indicating a need for specific focus on this exercise. To improve, Thomas should incorporate more functional strength training focusing on the lower body and core, as well as shoulder endurance. Specific exercises like thrusters, squats, and medicine ball throws can enhance power and endurance. Additionally, practicing Wall Balls with a focus on form—ensuring a full squat and high target reach—can prevent fatigue and maintain efficiency throughout the set.
  • Sandbag Lunges: Another area for improvement is the Sandbag Lunges, where Thomas's performance was much slower than desired. This suggests a need for targeted lower body strength and stability training. Exercises such as weighted lunges, step-ups, and Bulgarian split squats can build strength and endurance in the relevant muscle groups. Incorporating balance and core training will also help maintain form under fatigue. Practicing lunges with varying weights and focusing on maintaining an upright posture could improve efficiency and speed in this segment.
  • Sled Pull: Though not as pronounced as the other areas, improvement in the Sled Pull segment could contribute to a better overall time. Increasing functional strength through deadlifts, rows, and grip strength exercises will aid performance. Emphasizing technique, such as maintaining a consistent posture and leveraging leg strength, can also enhance efficiency in this segment.

Race Strategies:

  • Consistent Pacing: Given the tendency to start strong but falter in later stages, Thomas should focus on consistent pacing throughout the race. Interval training can help simulate race conditions, teaching how to distribute energy evenly across segments. Practicing transitions and maintaining a steady pace rather than going all-out from the start can preserve energy for strength exercises and later running segments.
  • Strength-Endurance Balance: With a strong running profile, Thomas should balance his training to include more strength and endurance work. Hybrid workouts that combine running with functional strength exercises can mimic race conditions and improve performance in weaker areas.
  • Technique Focus: For strength segments like Wall Balls and Sandbag Lunges, focusing on technique can prevent unnecessary energy expenditure. Workshops or sessions with a coach to refine technique in these specific exercises can yield significant time improvements.
  • Transition Efficiency: Improving transition times between exercises can shave off critical seconds. Practicing quick recovery and efficient movement between stations will help maintain momentum and reduce overall time.

In conclusion, Thomas has a solid foundation in running, which is a significant advantage in HYROX races. However, focusing on strength training, particularly in technique-heavy exercises, and adopting strategic pacing can lead to overall performance improvements. Tailoring his training to address these specific areas while maintaining his running prowess will equip Thomas for even better results in future events.

Similar Athletes
Mortiboys Wayne 2022 Birmingham 01:23:09
Lorenzen Arne 2022 Essen 01:22:55
Garzo Caldas Nicolas 2024 Madrid 01:23:01
Moreno Oscar 2024 Anaheim 01:23:40
Rourke Sean 2021 New York 01:23:54
Hooper Innis 2024 Melbourne 01:23:30
Cullen Eamonn 2022 Birmingham 01:23:00
Kondraciuk Konrad 2024 Katowice 01:22:55
Ped Dominik 2019 Essen 01:23:49
Sherratt John 2024 Manchester 01:23:22

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