Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Rogerson Thomas

Rogerson Thomas Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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

GBR GBR Flag Men 35-39 #144013 01:16:34 44th in AG | Top 17.2% 157th | Top 15.2%
-00:19
38:13
Run Total
-00:01
04:47
Avg. Lap
+00:28
04:39
Best Lap
+00:43
33:06
Workout Total
+00:06
04:08
Avg. Workout
-00:20
05:20
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 Rogerson 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 Rogerson 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 Rogerson 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 Rogerson 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 05:32. Check the detail of the improvement plan below.

02:37 Potential Improvement 47.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:37 07:37 to 05:00 47.3%
Sandbag Lunges 01:13 05:17 to 04:04 22.0%
Run Total 00:57 38:13 to 37:16 17.2%
Burpees Broad Jump 00:31 04:32 to 04:01 9.3%
Sled Push 00:14 02:29 to 02:15 4.2%
Ski Erg 00:00 03:50 to 03:50 0.0%
Sled Pull 00:00 03:22 to 03:22 0.0%
Rowing 00:00 04:26 to 04:26 0.0%
Farmers Carry 00:00 01:33 to 01:33 0.0%

Splits Time

Rogerson Thomas Perfect Race
Splits Total Average Total
Running 1 04:33 00:00 04:14 +00:19 00:00 +00:00
Ski Erg 03:50 04:33 04:18 -00:28 04:14 +00:19
Running 2 04:39 08:23 04:33 +00:06 08:32 -00:09
Sled Push 02:29 13:02 02:37 -00:08 13:05 -00:03
Running 3 04:49 15:31 04:53 -00:04 15:42 -00:11
Sled Pull 03:22 20:20 04:21 -00:59 20:35 -00:15
Running 4 04:50 23:42 04:52 -00:02 24:56 -01:14
Burpees Broad Jump 04:32 28:32 04:31 +00:01 29:48 -01:16
Running 5 04:44 33:04 04:59 -00:15 34:19 -01:15
Rowing 04:26 37:48 04:36 -00:10 39:18 -01:30
Running 6 04:49 42:14 04:53 -00:04 43:54 -01:40
Farmers Carry 01:33 47:03 01:57 -00:24 48:47 -01:44
Running 7 04:50 48:36 04:52 -00:02 50:44 -02:08
Sandbag Lunges 05:17 53:26 04:26 +00:51 55:36 -02:10
Running 8 05:02 58:43 05:15 -00:13 01:00:02 -01:19
Wall Balls 07:37 01:03:45 05:37 +02:00 01:05:17 -01:32
Roxzone 05:20 01:16:34 05:40 -00:20 01:16:34
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Thomas! Let's break down your performance at the 2024 Hong Kong HYROX event. First off, a massive shoutout for finishing in the top 5% overall and 17% in your age group—seriously impressive! Your overall time of 1:16:34 is a solid achievement, especially considering you clocked a total running time that was 31 seconds faster than average. This suggests you're more of a runner at heart, but the race revealed some areas where we can tighten up those skills for an even better finish.

Looking at your pacing, it seems like you started off a bit too fast with your first running segment, which may have contributed to your slightly slower laps later on. Consistency is key, and while you have a strong running profile, the execution of your transitions (or Roxzone time) and some strength-based segments needs a little polishing. Let's work to transform that potential into performance!

Segments to Improve:
  • Wall Balls (00:07:37): Ouch! That’s a tough time. To improve this, focus on your technique. Aim for a full squat and a quick explosive movement upward. Incorporate Wall Ball drills into your routine—start with sets of 10-15 reps, focusing on your form. Gradually increase the weight or number of reps as you feel comfortable.
  • Sandbag Lunges (00:05:17): This segment was a bit of a drag, huh? Work on your lunge technique by ensuring your knee doesn’t go past your toes. Practice with lighter weights first and then increase the load. Incorporate weighted lunges and dynamic stretching into your training. Aim for short sprints following your lunges to simulate race conditions and improve your running post-strength.
  • Burpees Broad Jump (00:04:32): A little more pep in your step here would go a long way! Practice your burpees with an emphasis on explosiveness and speed. Try burpee box jumps to add some height to your jumps and increase your power. Consider doing these in rounds to build endurance.
  • Roxzone (00:05:20): Your transition time is a bit slower than ideal. To improve this, practice your transitions between exercises. Create a training sequence that mimics the race format to get comfortable switching between moves. Use a stopwatch to time your transitions and gradually aim to shave off seconds.
Race Strategies:
  • Pacing Strategy: Start your first run at a comfortable pace. It’s okay to feel fresh, but don’t go all out. Aim for a pace that allows you to maintain energy for the later segments.
  • Transition Management: Visualize your transition area. Know where you’ll place your equipment. This way, you can execute quick transitions without fumbling around.
  • Breath Control: During strength segments, focus on your breathing. Inhale on the way down and exhale as you exert force. This will help you maintain stamina and power.
  • Mindset: Remind yourself that every round brings you closer to the finish. Keep a positive inner dialogue; think, “I’m getting stronger with every rep!”
Conclusion:

Thomas, you’ve got what it takes to crush your next HYROX event! With some focused training on those key segments, you can turn weaknesses into strengths. Remember, “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” So keep pushing yourself, and don’t forget to laugh a little along the way. After all, if you’re not having fun, are you really living? 💪💥

Now, let’s get out there and make those improvements happen. You’ve got this! Catch you in the next training session!

Yours in fitness,

The Rox-Coach

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
Leboulleux Anthony 2024 Paris 01:16:32
WATERS KEN 2024 Washington - North American Championships 01:16:26
Pionneau Virgil 2024 Paris 01:16:58
Kinsella Alan 2024 Dublin 01:16:45
Munnelly Ryan 2022 London 01:16:24
Alcntara Moreno Jorge 2023 Valencia 01:16:41
Youngs James 2023 London 01:16:58
Palmisano Alessandro 2023 Hong Kong 01:16:28
Voltan Simone 2024 Milan 01:16:18
Davidson Sean 2024 Birmingham 01:16:55

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hong Kong 01:13:57

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