Dive into this athlete’s performance at 2023 Dublin 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 Fitzgerald Tom'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 Fitzgerald Tom'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 Fitzgerald Tom'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 Fitzgerald Tom'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 07:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:50 | 45:09 to 41:19 | 50.7% |
| Sled Pull | 02:33 | 07:08 to 04:35 | 33.7% |
| Wall Balls | 00:37 | 06:35 to 05:58 | 8.1% |
| Ski Erg | 00:15 | 04:37 to 04:22 | 3.3% |
| Rowing | 00:11 | 04:54 to 04:43 | 2.4% |
| Sled Push | 00:08 | 02:48 to 02:40 | 1.8% |
| Burpees Broad Jump | 00:00 | 02:51 to 02:51 | 0.0% |
| Farmers Carry | 00:00 | 02:00 to 02:00 | 0.0% |
| Sandbag Lunges | 00:00 | 04:10 to 04:10 | 0.0% |
| Fitzgerald Tom | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:27 | 00:00 | 04:35 -01:08 | 00:00 +00:00 |
| Ski Erg | 04:37 | 03:27 | 04:26 +00:11 | 04:35 -01:08 |
| Running 2 | 05:23 | 08:04 | 04:55 +00:28 | 09:01 -00:57 |
| Sled Push | 02:48 | 13:27 | 02:51 -00:03 | 13:56 -00:29 |
| Running 3 | 06:02 | 16:15 | 05:22 +00:40 | 16:47 -00:32 |
| Sled Pull | 07:08 | 22:17 | 04:51 +02:17 | 22:09 +00:08 |
| Running 4 | 05:59 | 29:25 | 05:20 +00:39 | 27:00 +02:25 |
| Burpees Broad Jump | 02:51 | 35:24 | 05:15 -02:24 | 32:20 +03:04 |
| Running 5 | 06:15 | 38:15 | 05:30 +00:45 | 37:35 +00:40 |
| Rowing | 04:54 | 44:30 | 04:48 +00:06 | 43:05 +01:25 |
| Running 6 | 06:06 | 49:24 | 05:21 +00:45 | 47:53 +01:31 |
| Farmers Carry | 02:00 | 55:30 | 02:09 -00:09 | 53:14 +02:16 |
| Running 7 | 05:50 | 57:30 | 05:20 +00:30 | 55:23 +02:07 |
| Sandbag Lunges | 04:10 | 01:03:20 | 05:02 -00:52 | 01:00:43 +02:37 |
| Running 8 | 06:12 | 01:07:30 | 05:57 +00:15 | 01:05:45 +01:45 |
| Wall Balls | 06:35 | 01:13:42 | 06:25 +00:10 | 01:11:42 +02:00 |
| Roxzone | 04:45 | 01:24:51 | 06:44 -01:59 | 01:24:51 |
Tom's best running lap was impressive, completing it in just 00:03:27, which was 00:59 faster than the average. This highlights his strength and ability in running. However, his total running time was slower than average, indicating that he may need to focus on improving his overall running fitness.
To improve the Run Total segment, Tom should work on improving his overall fitness and transition time. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek training, can help improve his running speed and endurance. Additionally, practicing quick transitions between exercises during training sessions can help reduce time lost during transitions in the race.
For the Sled Pull segment, Tom should focus on improving his strength and technique. Strength training exercises such as deadlifts, squats, and lunges can help improve his pulling power. Additionally, practicing proper form and technique for the sled pull, ensuring he is using his legs and core effectively, can lead to faster times in this segment.
In the Running 5 and Running 6 segments, Tom should focus on improving his running endurance and speed. Incorporating longer distance runs and tempo runs into his training routine can help improve his endurance. Interval training, such as hill sprints or track intervals, can help improve his speed.
For the Running 4, Running 3, Running 2, and Running 7 segments, Tom should continue to work on his running endurance and speed. Incorporating interval training, as mentioned earlier, can be beneficial. Additionally, focusing on proper running form and technique, such as maintaining an efficient stride and posture, can help improve his performance in these segments.
In the Ski Erg and Rowing segments, Tom should work on improving his overall fitness and technique. Incorporating rowing and ski erg exercises into his training routine can help improve his technique and efficiency in these segments. Additionally, incorporating interval training and endurance training specific to rowing and skiing can improve his performance.
Tom should also prioritize efficient transitions between exercises to minimize time lost in the roxzone. Practicing quick transitions during training sessions and focusing on maintaining a high level of fitness can help improve his transitions during the race.
Additionally, Tom should consider incorporating specific workouts or training sessions that mimic the race format. This can help him become more familiar with the demands of the race and improve his overall performance.
In summary, Tom Fitzgerald had a strong overall performance in the HYROX race, with a focus on his running ability. To improve his performance, he should work on improving his overall running fitness, focusing on endurance and speed. Additionally, he should target specific segments where he lost the most time, such as the Sled Pull and Running segments, through strength training and technique improvement. Efficient transitions and a well-paced race strategy will also contribute to improved performance.
| Similar Athletes | |||
|---|---|---|---|
| Bijl Pieter | 2024 Amsterdam | 01:25:21 | |
| Dyer Rhys | 2024 Sports Direct HYROX London | 01:24:22 | |
| Schindler Christoph | 2023 Frankfurt | 01:25:10 | |
| Ophoven Christian | 2023 Frankfurt | 01:24:27 | |
| Hasani Hasan | 2023 London | 01:24:25 | |
| 엄 현호 | 2024 Incheon | 01:25:07 | |
| Cham Eddie | 2024 Incheon | 01:24:55 | |
| Cox Daniel | 2024 Copenhagen | 01:24:35 | |
| Stubbs Adam | 2024 Birmingham | 01:24:39 | |
| Bridger Nathan | 2024 Sports Direct HYROX London | 01:25:14 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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