Lawson Tom Hyrox Result

Dive into this athlete’s performance at 2023 London 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 344 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #204029 01:06:27 6th in AG | Top 10.2% 13th | Top 6.0%
+00:01
32:37
Run Total
+00:01
04:05
Avg. Lap
+00:17
03:50
Best Lap
+00:28
30:00
Workout Total
+00:04
03:45
Avg. Workout
-00:25
03:54
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 Pro 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 344 athletes with similar finish time in Hyrox Pro 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 344 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Lawson 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 Lawson 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 344 athletes with similar finish time in Hyrox Pro 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 Lawson 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 Pro 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 Lawson 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 04:22. Check the detail of the improvement plan below.

01:07 Potential Improvement 25.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:07 05:10 to 04:03 25.6%
Run Total 01:07 32:37 to 31:30 25.6%
Sled Push 00:36 03:02 to 02:26 13.7%
Farmers Carry 00:36 02:09 to 01:33 13.7%
Burpees Broad Jump 00:27 03:15 to 02:48 10.3%
Sandbag Lunges 00:13 03:42 to 03:29 5.0%
Wall Balls 00:12 04:44 to 04:32 4.6%
Ski Erg 00:04 03:54 to 03:50 1.5%
Rowing 00:00 04:04 to 04:04 0.0%

Splits Time

Lawson Tom Perfect Race
Splits Total Average Total
Running 1 03:50 00:00 03:36 +00:14 00:00 +00:00
Ski Erg 03:54 03:50 03:56 -00:02 03:36 +00:14
Running 2 04:05 07:44 03:50 +00:15 07:32 +00:12
Sled Push 03:02 11:49 02:55 +00:07 11:22 +00:27
Running 3 04:07 14:51 04:06 +00:01 14:17 +00:34
Sled Pull 05:10 18:58 04:33 +00:37 18:23 +00:35
Running 4 04:04 24:08 04:08 -00:04 22:56 +01:12
Burpees Broad Jump 03:15 28:12 03:12 +00:03 27:04 +01:08
Running 5 04:10 31:27 04:12 -00:02 30:16 +01:11
Rowing 04:04 35:37 04:12 -00:08 34:28 +01:09
Running 6 04:02 39:41 04:08 -00:06 38:40 +01:01
Farmers Carry 02:09 43:43 01:44 +00:25 42:48 +00:55
Running 7 04:05 45:52 04:10 -00:05 44:32 +01:20
Sandbag Lunges 03:42 49:57 03:52 -00:10 48:42 +01:15
Running 8 04:18 53:39 04:26 -00:08 52:34 +01:05
Wall Balls 04:44 57:57 05:08 -00:24 57:00 +00:57
Roxzone 03:54 01:06:27 04:19 -00:25 01:06:27
Based on 344 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tom Lawson had a strong performance in the 2023 London Hyrox race, finishing with an overall rank of 13, which puts him in the top 4% of all 293 athletes. In his age group (30-34), he ranked 6th out of 77 athletes, placing him in the top 7%. These results demonstrate his competitiveness and skill in the event.

In terms of overall time, Tom completed the race in 01:06:27. His total running time of 00:32:37 was impressive, as it was 00:31 faster than the average for his finish time. This indicates that he has a good running profile and should continue to focus on his running training.

Segments to Improve


Based on the splits analysis, there are a few segments where Tom lost significant time compared to the average. These segments include the Sled Pull, Farmers Carry, Sled Push, and Best Lap.

To improve performance in the Sled Pull and Farmers Carry, Tom should work on increasing his strength and power. Exercises such as deadlifts, squats, and lunges can help build the necessary muscle strength for these movements. Additionally, incorporating grip strength exercises, such as farmer's walks, will help improve his performance in the Farmers Carry segment. Proper form and technique should also be emphasized to ensure efficient movement and minimize time lost.

In the Sled Push segment, Tom should focus on improving his overall fitness and transition time. High-intensity interval training (HIIT) workouts and circuit training can help improve his cardiovascular endurance and prepare him for quick transitions between exercises. Additionally, practicing efficient pushing technique, with emphasis on driving through the legs and maintaining a strong core, will help optimize his performance in this segment.

The Best Lap segment, where Tom was 10 seconds slower than the average, suggests that he may have paced himself poorly during this portion of the race. To improve performance in this segment, he should work on maintaining a consistent pace throughout the race and avoid starting too fast. Interval training, tempo runs, and practicing race-specific pacing strategies will help him develop better pacing skills and perform more consistently.

Strategies


To improve overall performance in future races, Tom should consider the following strategies:

1. Pacing:
Focus on maintaining a consistent pace throughout the race. Avoid starting too fast and burning out early. Practice race-specific pacing strategies during training sessions to develop a better sense of pacing.

2. Transitions:
Work on improving transition times between exercises. Incorporate circuit training and HIIT workouts that simulate the transitions experienced during the race. Practice quick and efficient movements between exercises to minimize time lost.

3. Strength Training:
Continue to prioritize strength training, especially targeting areas where time was lost, such as the Sled Pull and Farmers Carry. Incorporate exercises like deadlifts, squats, lunges, and farmer's walks to build strength and improve performance in these segments.

4. Running Training:
Although Tom had a faster total running time than average, he should still continue to focus on his running training to further enhance his performance. Incorporate interval training, tempo runs, and hill workouts to improve speed, endurance, and overall running performance.

Overall, Tom Lawson had a strong performance in the 2023 London Hyrox race. By focusing on improving specific segments and implementing effective race strategies, he can further enhance his performance and achieve even better results in future races.

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 Pro Men
Similar Athletes
Barreto Nuno 2023 Glasgow 01:06:32
Scherbel Clemens 2021 Stuttgart 01:06:02
Binder Jochen 2024 Frankfurt 01:06:40
Broadway Tom 2024 London 01:06:30
Perez Lazaro 2023 Chicago 01:06:09
Sekiyoshi Daisuke 2024 Incheon 01:06:30
Schultz Jacob 2022 Las Vegas 01:06:55
Arruti Salgado Igor 2023 Madrid 01:06:19
Bloor Matthew 2024 London 01:06:34
Salama Jose 2021 Madrid 01:06:44

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 London 01:01:24

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download