Dive into this athlete’s performance at 2024 Singapore National Stadium 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
370 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 370 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 370 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Colton 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 Colton 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 370 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 Colton 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 Colton 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
11:30.
Check the detail of the improvement plan below.
Based on 370 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Tom Colton completed the Hyrox race at the 2024 Singapore National Stadium with an overall rank of 776 out of 1325 athletes, placing him in the top 58%. Within his age group (45-49), he ranked 56th out of 97 athletes, positioning him in the top 57%. His overall time was 02:00:53, with a total running time of 01:02:08, which was 03:15 slower than the average. This indicates that while Tom has a strong foundation, there is room for improvement, particularly in his running segments.
In terms of pacing, Tom started relatively slower in his initial running segments but maintained a consistent pace throughout, suggesting he has good endurance but lacks initial burst speed. Based on his performance, Tom seems to have a hybrid profile with a slight edge in strength-based exercises, as evidenced by his strong performance in the Sled Push, Sled Pull, and Farmers Carry.
Segments to Improve:
Burpees Broad Jump:
Tom was 03:30 slower than average, placing him in the 97th percentile. To improve, focus on explosive power and endurance. Suggested exercises include:
Plyometric drills: Box jumps and tuck jumps to enhance explosiveness.
Core strengthening: Planks and Russian twists to improve core stability.
Interval training: High-intensity interval training (HIIT) to build endurance and speed.
Rowing:
Rowing was 00:33 slower than average. Focus on technique and rhythm. Suggested drills:
Rowing machine intervals: Practice maintaining a consistent stroke rate and power output.
Core and back strengthening: Deadlifts and seated rows to improve pulling strength.
Total Running Time:
Since Tom’s total running time was slower, focus on improving running speed and endurance:
Tempo runs: To increase lactate threshold and sustain a faster pace.
Long, steady runs: To build endurance and stamina.
Speed work: Incorporate track intervals or fartlek training for speed development.
Race Strategies:
Efficient Transitions:
Improve transition speed by practicing quick yet controlled transitions between exercises. This can be achieved through transition drills where the focus is on minimizing downtime.
Start Pacing:
Begin the race with a slightly faster pace during the initial running segments. This can be practiced through controlled, fast starts in training to simulate race conditions.
Energy Conservation:
During strength segments, ensure efficient technique to conserve energy for running. This involves focusing on form and breathing techniques to maintain effort levels.
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