Warner Thomas Hyrox Result

Dive into this athlete’s performance at 2023 Melbourne 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

AUS Flag Warner Thomas Men 40-44 #145029 01:36:43 71st in AG | Top 73.2% 377th | Top 70.2%
-01:02
46:23
Run Total
-00:07
05:48
Avg. Lap
+00:09
05:05
Best Lap
+03:27
44:30
Workout Total
+00:26
05:33
Avg. Workout
-02:23
05:55
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

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 his 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 05:36. Check the detail of the improvement plan below.

02:55 Potential Improvement 52.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
BBJ 02:55 (From 09:05 to 06:10) 52.1%
Sandbag Lunges 01:30 (From 07:15 to 05:45) 26.8%
Wall Balls 01:11 (From 08:35 to 07:24) 21.1%
Ski Erg 00:00 (From 04:26 to 04:26) 0.0%
Sled Push 00:00 (From 02:52 to 02:52) 0.0%
Sled Pull 00:00 (From 05:08 to 05:08) 0.0%
Rowing 00:00 (From 04:55 to 04:55) 0.0%
Farmers Carry 00:00 (From 02:14 to 02:14) 0.0%
Run Total 00:00 (From 46:23 to 46:23) 0.0%

Splits Time

Warner Thomas Perfect Race
Splits Total Average Total
Running 1 05:05 00:00 05:00 +00:05 00:00 +00:00
Ski Erg 04:26 05:05 04:38 -00:12 05:00 +00:05
Running 2 05:10 09:31 05:26 -00:16 09:38 -00:07
Sled Push 02:52 14:41 03:16 -00:24 15:04 -00:23
Running 3 05:26 17:33 05:59 -00:33 18:20 -00:47
Sled Pull 05:08 22:59 05:40 -00:32 24:19 -01:20
Running 4 05:31 28:07 05:56 -00:25 29:59 -01:52
Burpees Broad Jump 09:05 33:38 06:23 +02:42 35:55 -02:17
Running 5 05:56 42:43 06:10 -00:14 42:18 +00:25
Rowing 04:55 48:39 05:04 -00:09 48:28 +00:11
Running 6 05:52 53:34 05:59 -00:07 53:32 +00:02
Farmers Carry 02:14 59:26 02:25 -00:11 59:31 -00:05
Running 7 05:43 01:01:40 05:58 -00:15 01:01:56 -00:16
Sandbag Lunges 07:15 01:07:23 05:55 +01:20 01:07:54 -00:31
Running 8 07:44 01:14:38 06:54 +00:50 01:13:49 +00:49
Wall Balls 08:35 01:22:22 07:42 +00:53 01:20:43 +01:39
Roxzone 05:55 01:36:43 08:18 -02:23 01:36:43
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Thomas Warner had a solid performance in the 2023 Melbourne HYROX race. He finished with an overall rank of 377, placing in the top 49% of the 767 athletes. In his age group of 40-44, he ranked 71st, placing in the top 55% of the 127 athletes. His overall time was 01:36:43, with a total running time of 00:46:23, which was 27 seconds slower than the average.

Thomas performed well in some segments, such as Ski Erg, Sled Push, Sled Pull, Rowing, and Farmers Carry, where he was faster than the average. However, he struggled in segments like Burpees Broad Jump, Sandbag Lunges, Wall Balls, Running 8, and Running 1, where he lost significant time compared to the average.

Segments to Improve


1. Burpees Broad Jump:
Thomas took 03:06 longer than the average time in this segment. To improve, he should focus on increasing his strength and explosive power. Incorporating exercises like plyometric push-ups, box jumps, and squat jumps can help improve his power output. Additionally, practicing efficient form during burpees will help him perform the movement more quickly and efficiently.

2. Sandbag Lunges:
Thomas lost 01:25 compared to the average in this segment. To improve, he should work on building his lower body strength and endurance. Exercises such as weighted lunges, Bulgarian split squats, and step-ups can help strengthen his legs and improve his lunging performance. Additionally, incorporating longer distance lunges into his training routine will help improve his endurance and ability to maintain speed during sandbag lunges.

3. Wall Balls:
Thomas took 00:57 longer than the average in this segment. To improve, he should focus on building his upper body and core strength, as well as improving his coordination and accuracy. Incorporating exercises like medicine ball slams, push presses, and Russian twists can help strengthen his upper body and core. Additionally, practicing wall ball shots with a focus on accuracy and efficiency will help him improve his performance in this segment.

4. Running 8:
Thomas lost 00:43 compared to the average in this running segment. To improve his running performance, he should incorporate interval training and speed work into his training routine. Incorporating high-intensity interval training (HIIT) workouts, hill sprints, and tempo runs will help improve his speed and endurance. Additionally, focusing on proper running form and technique, such as maintaining a slight forward lean and a quick turnover, will help him become a more efficient runner.

5. Running 1:
Thomas lost 00:17 compared to the average in this running segment. To improve his running performance overall, he should focus on increasing his cardiovascular endurance and speed. Incorporating longer distance runs, interval training, and tempo runs into his training routine will help improve his endurance and speed. Additionally, focusing on proper running form and technique, such as maintaining a consistent pace and stride length, will help him become a more efficient runner.

Strategies


To improve performance during the race, Thomas should consider the following strategies:

1. Pacing:
Thomas should focus on maintaining a consistent pace throughout the race. It's important for him to avoid starting too fast and burning out early, as this can lead to decreased performance in later segments. By pacing himself properly, he can ensure that he maintains energy and strength throughout the entire race.

2. Transition Time:
Thomas should work on improving his transition time between segments in the Roxzone. By practicing quick and efficient transitions during training, he can minimize time lost during the race. Incorporating specific drills and exercises that mimic the transitions between segments can help him improve his overall fitness and transition time.

3. Mental Preparation:
Mental preparation is key during a race like HYROX. Thomas should visualize each segment and mentally rehearse his strategy and technique for each one. By mentally preparing himself, he can stay focused and motivated throughout the race, which can positively impact his performance.

4. Hybrid Training:
Based on Thomas's overall race performance and splits, it seems that he has a balanced profile with strengths in both running and strength-based segments. To continue improving, he should maintain a balanced training approach that incorporates both running and strength training. This will ensure that he continues to excel in both areas and minimize any weaknesses.

By implementing these strategies and focusing on specific areas of improvement, Thomas can continue to enhance his performance in future HYROX races. Regularly assessing and adjusting his training routine based on his performance and areas of improvement will be crucial for his continued progress.

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
Kovacevic Borko 2024 Singapore 01:36:31
Retschlag Kay 2022 Leipzig 01:36:18
Watson John 2023 London 01:36:32
Bremer Joe 2024 Frankfurt 01:37:03
Broekhoven Joeran 2023 Amsterdam 01:36:20
Beleckis Romanas 2024 Gdansk 01:36:46
Seikkala Jere 2021 Berlin 01:36:28
Mardjoeki Revanni 2023 Amsterdam 01:36:26
Pichler Christoph 2022 Wien 01:36:26
Cree David 2023 London 01:36:24

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Perth Warner Thomas 01:29:43
2024 Melbourne Warner Thomas 01:32:08

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download