Dive into this athlete’s performance at 2023 Frankfurt 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 Lau 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 Lau 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 Lau 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 Lau 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 04:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:14 | 06:44 to 05:30 | 27.8% |
| Run Total | 01:13 | 40:39 to 39:26 | 27.4% |
| Sandbag Lunges | 00:43 | 05:09 to 04:26 | 16.2% |
| Ski Erg | 00:23 | 04:39 to 04:16 | 8.6% |
| Farmers Carry | 00:21 | 02:15 to 01:54 | 7.9% |
| Sled Push | 00:17 | 02:45 to 02:28 | 6.4% |
| Rowing | 00:08 | 04:44 to 04:36 | 3.0% |
| Sled Pull | 00:07 | 04:22 to 04:15 | 2.6% |
| Burpees Broad Jump | 00:00 | 04:08 to 04:08 | 0.0% |
| Lau Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:27 | 00:00 | 04:23 +00:04 | 00:00 +00:00 |
| Ski Erg | 04:39 | 04:27 | 04:21 +00:18 | 04:23 +00:04 |
| Running 2 | 04:43 | 09:06 | 04:44 -00:01 | 08:44 +00:22 |
| Sled Push | 02:45 | 13:49 | 02:45 +00:00 | 13:28 +00:21 |
| Running 3 | 04:55 | 16:34 | 05:07 -00:12 | 16:13 +00:21 |
| Sled Pull | 04:22 | 21:29 | 04:35 -00:13 | 21:20 +00:09 |
| Running 4 | 05:03 | 25:51 | 05:06 -00:03 | 25:55 -00:04 |
| Burpees Broad Jump | 04:08 | 30:54 | 04:54 -00:46 | 31:01 -00:07 |
| Running 5 | 05:08 | 35:02 | 05:15 -00:07 | 35:55 -00:53 |
| Rowing | 04:44 | 40:10 | 04:41 +00:03 | 41:10 -01:00 |
| Running 6 | 05:12 | 44:54 | 05:08 +00:04 | 45:51 -00:57 |
| Farmers Carry | 02:15 | 50:06 | 02:04 +00:11 | 50:59 -00:53 |
| Running 7 | 05:15 | 52:21 | 05:07 +00:08 | 53:03 -00:42 |
| Sandbag Lunges | 05:09 | 57:36 | 04:45 +00:24 | 58:10 -00:34 |
| Running 8 | 06:00 | 01:02:45 | 05:35 +00:25 | 01:02:55 -00:10 |
| Wall Balls | 06:44 | 01:08:45 | 05:58 +00:46 | 01:08:30 +00:15 |
| Roxzone | 05:21 | 01:20:41 | 06:13 -00:52 | 01:20:41 |
In terms of overall time, Thomas completed the race in 01:20:41. His total running time was 00:40:39, which was 01:36 slower than the average. This suggests that he could benefit from improving his running performance. However, it is important to note that his best running lap was 00:04:27, indicating that he has the potential to excel in this area.
To improve the Run Total segment, Thomas should work on improving his overall fitness and his transition time. This could involve incorporating high-intensity interval training (HIIT) sessions into his training routine, as well as practicing efficient and quick transitions between exercises.
For the Wall Balls segment, Thomas should focus on building strength and endurance in his lower body and core muscles. Exercises such as squats, lunges, and wall sits can help improve his performance in this segment. Additionally, he should pay attention to his form and ensure that he is utilizing proper technique throughout the movement.
In the Sandbag Lunges segment, Thomas should work on increasing his speed and efficiency. He can achieve this by incorporating exercises that target his lower body muscles, such as lunges, step-ups, and Bulgarian split squats. Additionally, he should practice maintaining proper posture and balance during the lunges.
To improve in the Ski Erg segment, Thomas should focus on building his cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, push-ups, and dumbbell shoulder presses can help him develop the necessary strength and endurance for this segment.
For his best lap, Thomas should continue to focus on improving his running speed and efficiency. Incorporating interval training, tempo runs, and hill sprints into his training routine can help him increase his speed and endurance.
To improve performance in Running 8, Running 1, and Running 7, Thomas should focus on increasing his speed and endurance through specific running drills and exercises. Incorporating interval training, hill sprints, and tempo runs can help him improve his running performance in these segments.
Additionally, Thomas should prioritize efficient transitions between exercises in order to minimize time spent in the Roxzone. Practicing quick transitions during training sessions can help him become more efficient in this aspect.
Overall, Thomas Lau should continue to focus on improving his running performance while maintaining a well-rounded fitness routine. By incorporating specific training strategies and techniques, such as interval training, strength exercises, and form corrections, he can enhance his performance in the identified areas for improvement. With determination and consistent training, he has the potential to achieve even better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Reedijk Wouter | 2023 Amsterdam | 01:20:21 | |
| SjölinLagemyr Johan | 2024 Stockholm | 01:20:22 | |
| De Ruiter Mark | 2022 Amsterdam | 01:20:32 | |
| Curry Dylan | 2024 Paris | 01:20:33 | |
| Tsou Derrick | 2023 Dallas | 01:20:26 | |
| Cher Jonathan | 2024 Hong Kong | 01:20:40 | |
| Toth Christofer | 2024 Karlsruhe | 01:20:42 | |
| Gonzalez Lopez Alberto | 2022 Valencia | 01:20:57 | |
| Koch Darren | 2024 London | 01:21:05 | |
| Keay Ryan | 2024 Chicago Navy Pier | 01:20:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Bremen | 01:12:31 | |
| 2021 Leipzig | 01:20:12 | |
| 2021 Berlin | 01:20:44 | |
| 2022 Leipzig | 01:17:15 | |
| 2022 Berlin | 01:17:08 | |
| 2021 Hamburg | 01:20:54 | |
| 2022 Frankfurt | 01:18:19 | |
| 2022 München | 01:20:01 | |
| 2023 München | 01:19:52 | |
| 2023 Hannover | 01:16:03 | |
| 2023 München | 01:19:00 | |
| 2019 Nürnberg | 01:37:46 | |
| 2019 Leipzig | 01:33:17 | |
| 2022 Hamburg | 01:20:58 | |
| 2023 Hamburg | 01:18:18 | |
| 2024 Karlsruhe | 01:19:23 | |
| 2024 Berlin | 01:14:06 | |
| 2024 Stuttgart | 01:24:18 | |
| 2024 Hamburg | 01:20:39 | |
| 2024 Frankfurt | — | |
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Pace Calculator
