Dive into this athlete’s performance at 2024 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.
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 Hariri 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 Hariri 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 Hariri 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 Hariri 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
02:41.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Thomas Hariri delivered a commendable performance at the 2024 Hamburg HYROX race. He secured a place in the top 66% overall, and within his age group of 45-49, he ranked in the top 57%. His overall time was 01:27:34. His total running time was 00:43:46, which was on par with the average time. This indicates a balanced athletic profile, with both running and strength abilities. His best running lap was completed in 00:04:39.
Looking at his pacing, Thomas started a bit slower than average in the first running segment. However, he managed to pick up his pace significantly in the subsequent running segments. This indicates a strategic approach of conserving energy early in the race and then accelerating. However, there was a significant drop in his pace during the Running 3 segment which needs attention.
Segments to Improve:
Run Total: Although Thomas had an average total running time, there is room for improvement. Incorporating interval training into his routine can help enhance his running speed and endurance. High-intensity interval training (HIIT) such as sprinting for 30 seconds followed by 30 seconds of jogging, repeated for 20 minutes, can be beneficial.
Roxzone: Thomas took more time than average in the Roxzone. This could be due to fatigue or inefficient transitioning. Enhancing overall fitness through cross-training exercises can help. Additionally, practicing efficient transition techniques between exercise zones can reduce time spent in the Roxzone.
Sandbag Lunges: This segment was slower than average. Strength training, specifically targeting lower body muscles (quadriceps, hamstrings, and glutes) can help improve performance in this area. Exercises such as weighted squats, step-ups, and deadlifts can be incorporated into his routine.
Sled Pull: Thomas was slower in this segment. Incorporating specific strength training focusing on back, shoulder, and arm muscles can help improve his sled pull performance. Exercises like lat pull-downs, rows, and pull-ups could be beneficial.
Wall Balls: To improve his performance in this segment, Thomas should focus on his form and power. Squat and press drills can help improve form, while exercises like kettlebell swings and medicine ball throws can help increase power.
Race Strategies:
Thomas should consider starting the race at a steady pace, ensuring not to burn out too quickly. He should focus on maintaining a consistent pace across all running segments, and avoid drastic drops like the one observed in Running 3. Practicing transitions between exercises can also help shave off valuable seconds from his overall time. Additionally, focusing on his breathing and form during strength segments can help to conserve energy and improve efficiency. Finally, regular hydration and nutrition during training and the race can greatly aid in maintaining his performance levels.