Season 24/25 2024 Milan (2429) HYROX (2041) Men (1369) Tomkins Paul

Tomkins Paul Hyrox Result

Dive into this athlete’s performance at 2024 Milan 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 45-49 #115005 01:20:20 23rd in AG | Top 17.7% 352nd | Top 25.7%
-03:17
37:04
Run Total
-00:24
04:38
Avg. Lap
-00:28
03:54
Best Lap
+03:32
37:26
Workout Total
+00:26
04:40
Avg. Workout
-00:15
05:54
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 Tomkins Paul'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 Tomkins Paul'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 Tomkins Paul'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 Tomkins Paul'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 05:49. Check the detail of the improvement plan below.

01:41 Potential Improvement 28.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:41 07:08 to 05:27 28.9%
Sandbag Lunges 01:35 05:59 to 04:24 27.2%
Sled Pull 01:07 05:20 to 04:13 19.2%
Burpees Broad Jump 00:51 05:18 to 04:27 14.6%
Sled Push 00:27 02:54 to 02:27 7.7%
Farmers Carry 00:06 01:59 to 01:53 1.7%
Ski Erg 00:02 04:18 to 04:16 0.6%
Rowing 00:00 04:30 to 04:30 0.0%
Run Total 00:00 37:04 to 37:04 0.0%

Splits Time

Tomkins Paul Perfect Race
Splits Total Average Total
Running 1 05:54 00:00 04:23 +01:31 00:00 +00:00
Ski Erg 04:18 05:54 04:21 -00:03 04:23 +01:31
Running 2 04:36 10:12 04:43 -00:07 08:44 +01:28
Sled Push 02:54 14:48 02:44 +00:10 13:27 +01:21
Running 3 04:27 17:42 05:06 -00:39 16:11 +01:31
Sled Pull 05:20 22:09 04:34 +00:46 21:17 +00:52
Running 4 04:33 27:29 05:05 -00:32 25:51 +01:38
Burpees Broad Jump 05:18 32:02 04:52 +00:26 30:56 +01:06
Running 5 04:34 37:20 05:14 -00:40 35:48 +01:32
Rowing 04:30 41:54 04:40 -00:10 41:02 +00:52
Running 6 04:33 46:24 05:07 -00:34 45:42 +00:42
Farmers Carry 01:59 50:57 02:03 -00:04 50:49 +00:08
Running 7 04:37 52:56 05:05 -00:28 52:52 +00:04
Sandbag Lunges 05:59 57:33 04:43 +01:16 57:57 -00:24
Running 8 03:54 01:03:32 05:34 -01:40 01:02:40 +00:52
Wall Balls 07:08 01:07:26 05:57 +01:11 01:08:14 -00:48
Roxzone 05:54 01:20:20 06:09 -00:15 01:20:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Paul Tomkins delivered a commendable performance at the 2024 Milan Hyrox race, securing an overall rank within the top 25% and an impressive 17% within his age group. His overall time of 01:20:20 is notable, with a total running time of 00:37:04, which is 03:40 faster than average, indicating a strong running profile. Paul's performance suggests he is a proficient runner but could benefit from enhancing his strength-based activities. His pacing strategy appears to have been effective, with a particularly strong finish in the running segments, indicating he managed his energy well throughout the race.

Segments to Improve

  • Wall Balls: Wall balls were notably slower than average by 01:13. To improve, Paul should focus on enhancing his leg endurance and explosive strength. Suggested exercises include weighted squats, wall ball drills with increasing weight, and plyometric exercises like box jumps. Emphasize maintaining a consistent rhythm and proper form to reduce fatigue.
  • Sandbag Lunges: This segment was 01:19 slower than average, suggesting a need for improved lower body strength and balance. Paul should incorporate sandbag lunges with increasing weights, stability exercises like single-leg deadlifts, and core strengthening routines.
  • Sled Pull: Slower by 00:47, this segment could be improved by enhancing upper body and grip strength. Training should include sled pulls with varied weights, rope climbs, and farmer's walks to build the necessary muscular endurance.
  • Burpees Broad Jump: With a 00:34 slower time, focus on improving explosive power and aerobic capacity. Incorporate HIIT sessions, burpee drills with added resistance, and dynamic stretching routines to enhance agility and speed.
  • Roxzone: Although slightly faster than average, optimizing transition efficiency is crucial. Practice transition drills, time management exercises, and maintaining a steady heart rate during transitions to minimize downtime.

Race Strategies

  • Consistent Pacing: Maintain an even pace throughout the race to avoid early fatigue. Use intervals during training to simulate race conditions and build endurance.
  • Transition Efficiency: Focus on quick and seamless transitions between segments. Practice with race-day equipment and clothing to reduce transition times.
  • Strength-Running Balance: Allocate more training to strength exercises without compromising running efficiency. Consider hybrid workouts that combine both elements to enhance overall performance.
  • Energy Management: Develop a nutrition and hydration plan to maintain energy levels. Practice consuming quick-digesting carbohydrates during training sessions to simulate race-day scenarios.

By focusing on these areas and implementing targeted training strategies, Paul can capitalize on his strengths and improve his overall performance in future Hyrox events.

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
Bowron Mark 2024 Manchester 01:20:36
Yap Bryan 2024 Hong Kong 01:19:59
Vorpasso Matthew 2024 Melbourne 01:20:06
Hayes Matt 2023 London 01:20:41
Korczyk Jakub 2024 Poznan 01:19:59
Burns Dan 2024 Birmingham 01:20:22
Kühn Philipp 2019 Hamburg 01:20:03
Bonnet Fabrice 2023 Paris 01:20:36
Erhardt Martin 2023 Frankfurt 01:20:34
Gofton Dean 2024 Gdansk 01:20:45

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Rimini 01:31:37
2024 Birmingham 01:18:36
2024 London 01:23:37

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