Dive into this athlete’s performance at 2024 Manchester 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 Upton 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 Upton Tom'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 Upton 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.
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 Upton 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
03:09.
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:
Tom Upton showcased a commendable effort in the 2024 Manchester HYROX, finishing in the top 25% of all athletes and top 32% in his age group, which is a strong performance. His overall time was 01:20:40 with a total running time of 00:40:35, indicating a slightly slower pace than average. Notably, Tom started the race with a strong first running segment, faster than average, but his pace dropped in subsequent running segments. This pacing strategy suggests a potential initial overexertion leading to decreased performance in later stages. Tom appears to have a more hybrid profile, with strengths in both running and strength exercises, although his total running time indicates a slight inclination towards needing improvement in running endurance and speed. His performance in strength-focused segments like the Sled Push and Pull indicates a solid strength base.
Segments to Improve:
Total Running Time and Running 6: Despite a strong start, Tom's running segments showed a decline in performance. To improve, focus on interval training to enhance endurance and speed. Incorporate sessions of 400m to 800m repeats at a pace faster than race pace, with equal rest periods. Additionally, tempo runs of 20-30 minutes at a challenging but sustainable pace will help improve lactate threshold and running efficiency post-strength exercises.
Burpees Broad Jump: This segment significantly affected Tom's overall time. To improve, focus on plyometric exercises like box jumps, squat jumps, and broad jumps to boost explosive power. Improving core strength through planks and Russian twists will also enhance stability during burpees. Practicing burpees with a focus on minimizing ground contact time can increase efficiency.
Roxzone: A slower Roxzone time suggests delays in transitions or excessive rest. To enhance performance, simulate race conditions in training by practicing swift transitions between running and strength exercises. Incorporate circuit training that mimics the race sequence, focusing on reducing rest intervals gradually.
Race Strategies:
Pacing: Given the tendency to start strong and fade, adopting a more conservative start to conserve energy for the race's latter half could yield better overall times. Utilize a pacing strategy where the first running segments are at a controlled pace, gradually increasing effort as the race progresses.
Strength Before Endurance Training: On training days, prioritize strength work before endurance running. This approach simulates the fatigue experienced during later running segments and improves the body's ability to maintain performance levels even when tired.
Transition Efficiency: Practice quick transitions between exercises by setting up a mock race course. Reducing transition times can shave valuable seconds off the overall time, especially in the Roxzone. Focus on quick equipment setup and movement efficiency between stations.
Mental Preparation: Mental toughness plays a significant role in endurance events. Incorporate visualization techniques and positive self-talk into the training routine to prepare for the physical and mental challenges of race day.
By focusing on these tailored training strategies and race tactics, Tom Upton can significantly improve his performance in future HYROX races, turning identified weaknesses into strengths and achieving a more balanced profile between running and strength capabilities.