Dive into this athlete’s performance at 2024 Birmingham 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.
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.
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.
This section showcases the entire Rowland 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 Rowland Thomas's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Rowland 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.
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 Rowland 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 03:03. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 02:14 | 07:33 to 05:19 | 73.2% |
| Sandbag Lunges | 00:31 | 05:36 to 05:05 | 16.9% |
| Farmers Carry | 00:10 | 02:18 to 02:08 | 5.5% |
| Run Total | 00:08 | 43:09 to 43:01 | 4.4% |
| Ski Erg | 00:00 | 04:20 to 04:20 | 0.0% |
| Sled Push | 00:00 | 02:46 to 02:46 | 0.0% |
| Sled Pull | 00:00 | 04:20 to 04:20 | 0.0% |
| Rowing | 00:00 | 04:40 to 04:40 | 0.0% |
| Wall Balls | 00:00 | 06:16 to 06:16 | 0.0% |
| Rowland Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:40 | 00:00 | 04:45 +00:55 | 00:00 +00:00 |
| Ski Erg | 04:20 | 05:40 | 04:29 -00:09 | 04:45 +00:55 |
| Running 2 | 05:03 | 10:00 | 05:06 -00:03 | 09:14 +00:46 |
| Sled Push | 02:46 | 15:03 | 03:00 -00:14 | 14:20 +00:43 |
| Running 3 | 05:31 | 17:49 | 05:33 -00:02 | 17:20 +00:29 |
| Sled Pull | 04:20 | 23:20 | 05:08 -00:48 | 22:53 +00:27 |
| Running 4 | 05:37 | 27:40 | 05:33 +00:04 | 28:01 -00:21 |
| Burpees Broad Jump | 07:33 | 33:17 | 05:38 +01:55 | 33:34 -00:17 |
| Running 5 | 05:32 | 40:50 | 05:44 -00:12 | 39:12 +01:38 |
| Rowing | 04:40 | 46:22 | 04:53 -00:13 | 44:56 +01:26 |
| Running 6 | 05:16 | 51:02 | 05:35 -00:19 | 49:49 +01:13 |
| Farmers Carry | 02:18 | 56:18 | 02:16 +00:02 | 55:24 +00:54 |
| Running 7 | 05:08 | 58:36 | 05:34 -00:26 | 57:40 +00:56 |
| Sandbag Lunges | 05:36 | 01:03:44 | 05:23 +00:13 | 01:03:14 +00:30 |
| Running 8 | 05:26 | 01:09:20 | 06:14 -00:48 | 01:08:37 +00:43 |
| Wall Balls | 06:16 | 01:14:46 | 06:49 -00:33 | 01:14:51 -00:05 |
| Roxzone | 07:58 | 01:28:52 | 07:12 +00:46 | 01:28:52 |
Thomas Rowland made a commendable effort in the 2024 Birmingham HYROX race, finishing in the top 39% of all athletes and in the top 46% within his age group (30-34). His overall time was 01:28:52, with his total running time being 00:43:09, which is 01:11 faster than the average. This indicates a strong running profile, while his faster-than-average ski erg, sled push, sled pull, and rowing performances suggest strength in these areas as well.
In terms of pacing, Thomas started slower than average in the first running segment, but then consistently improved his pace across the subsequent running segments. This strategy of a controlled start and strong finish could be key to his above-average running performance. However, his longer than average time spent in the roxzone indicates some potential for improvement in transitioning between exercises and overall fitness.
Starting Pace: Thomas might benefit from a slightly faster start in the first running segment, given his overall strength in running. This could help him get a head start without significantly impacting his endurance for later stages. However, it's crucial not to start too fast to avoid burnout.
Transitions: Given his longer than average roxzone time, Thomas should work on speeding up his transitions. This could involve practicing the transition movements, setting up his equipment efficiently, and using active recovery techniques during the transitions to maintain his heart rate.
Strength Training: Despite his overall strong performance, Thomas could benefit from more targeted strength training. This could help him improve his time in strength-focused segments like the Burpees Broad Jump and Sandbag Lunges, and also enhance his overall fitness for better roxzone times.
| Similar Athletes | |||
|---|---|---|---|
| Rutherford John | 2024 Birmingham | 01:29:18 | |
| Brown Jamie | 2022 Manchester | 01:28:43 | |
| Clarke Matt | 2023 Manchester | 01:28:42 | |
| Mcelroy Darragh | 2023 London | 01:28:24 | |
| Dangelo Charles | 2023 Chicago | 01:28:30 | |
| Herrmann Maximilian | 2022 Essen | 01:28:33 | |
| Gray Andy | 2023 Dublin | 01:28:48 | |
| Roquet Julien | 2023 Hong Kong | 01:28:30 | |
| Vowles Paul | 2024 London | 01:29:00 | |
| Toedter Philipp | 2022 Hamburg | 01:28:25 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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