Dive into this athlete’s performance at 2023 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Green Thomas's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Green Thomas hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Green Thomas’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Green 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 03:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:08 | 35:53 to 33:45 | 56.6% |
| Sled Push | 00:38 | 02:32 to 01:54 | 16.8% |
| Sled Pull | 00:22 | 03:43 to 03:21 | 9.7% |
| Wall Balls | 00:22 | 04:39 to 04:17 | 9.7% |
| Sandbag Lunges | 00:10 | 03:39 to 03:29 | 4.4% |
| Burpees Broad Jump | 00:06 | 03:22 to 03:16 | 2.7% |
| Ski Erg | 00:00 | 03:53 to 03:53 | 0.0% |
| Rowing | 00:00 | 04:17 to 04:17 | 0.0% |
| Farmers Carry | 00:00 | 01:31 to 01:31 | 0.0% |
| Green Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:59 | 00:00 | 03:53 +01:06 | 00:00 +00:00 |
| Ski Erg | 03:53 | 04:59 | 04:08 -00:15 | 03:53 +01:06 |
| Running 2 | 04:02 | 08:52 | 04:07 -00:05 | 08:01 +00:51 |
| Sled Push | 02:32 | 12:54 | 02:23 +00:09 | 12:08 +00:46 |
| Running 3 | 04:21 | 15:26 | 04:24 -00:03 | 14:31 +00:55 |
| Sled Pull | 03:43 | 19:47 | 03:46 -00:03 | 18:55 +00:52 |
| Running 4 | 04:20 | 23:30 | 04:24 -00:04 | 22:41 +00:49 |
| Burpees Broad Jump | 03:22 | 27:50 | 03:45 -00:23 | 27:05 +00:45 |
| Running 5 | 04:33 | 31:12 | 04:30 +00:03 | 30:50 +00:22 |
| Rowing | 04:17 | 35:45 | 04:23 -00:06 | 35:20 +00:25 |
| Running 6 | 04:28 | 40:02 | 04:25 +00:03 | 39:43 +00:19 |
| Farmers Carry | 01:31 | 44:30 | 01:45 -00:14 | 44:08 +00:22 |
| Running 7 | 04:15 | 46:01 | 04:24 -00:09 | 45:53 +00:08 |
| Sandbag Lunges | 03:39 | 50:16 | 03:50 -00:11 | 50:17 -00:01 |
| Running 8 | 04:59 | 53:55 | 04:40 +00:19 | 54:07 -00:12 |
| Wall Balls | 04:39 | 58:54 | 04:48 -00:09 | 58:47 +00:07 |
| Roxzone | 04:50 | 01:08:15 | 04:40 +00:10 | 01:08:15 |
Thomas' total running time was 00:35:53, which was 01:44 slower than the average for his finish time. This indicates that he may need to work on improving his overall fitness and transition time. It is also worth noting that his best running lap was 00:04:02, which suggests that he has the potential to improve his running performance.
To address these areas of improvement, Thomas should focus on enhancing his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) sessions into his training routine can help improve his cardiovascular endurance and speed. Additionally, implementing strength training exercises that target the lower body, such as squats, lunges, and deadlifts, can enhance his running performance.
For the specific segments where Thomas lost the most time, the following strategies and techniques can be employed:
1. Running Total: Thomas should work on increasing his running pace and endurance. Interval training, such as tempo runs and fartlek workouts, can help him build his speed and stamina. Additionally, incorporating hill sprints and stair training can improve his strength and power for running.
2. Running 1: Thomas should focus on improving his pace in the early stages of the race. Implementing speed drills, such as strides and accelerations, can help him develop a faster starting speed. It is also essential for him to work on maintaining a consistent pace throughout the race.
3. Best Lap: To improve his best lap time, Thomas can benefit from interval training sessions that specifically target shorter distances. Incorporating sprint intervals, such as 200-meter or 400-meter repeats, can help him develop speed and improve his lap time.
4. Roxzone: To reduce the time spent in the roxzone, Thomas should aim to improve his overall fitness and transition time. Incorporating circuit training workouts that simulate the transitions between exercises can help him become more efficient in this aspect. Additionally, focusing on improving his agility and coordination through drills like ladder drills and cone drills can also enhance his transition time.
5. Running 8: Thomas should work on maintaining his pace and endurance in the later stages of the race. Implementing longer distance runs, such as tempo runs and long runs, can help him build his endurance and improve his performance in this segment.
By implementing these strategies and incorporating the suggested training techniques and exercises, Thomas can enhance his performance in the Hyrox race and further improve his overall ranking.
| Similar Athletes | |||
|---|---|---|---|
| Cornock Nicki | 2024 Birmingham | 01:08:29 | |
| Cresswell Charlie | 2024 Sports Direct HYROX London | 01:07:56 | |
| Howard Philip | 2024 Madrid | 01:08:13 | |
| Liyou Owen | 2024 Melbourne | 01:08:12 | |
| Hans Jude | 2024 Dublin | 01:08:00 | |
| Perez Josh | 2023 Los Angeles | 01:08:21 | |
| Lewis Liam | 2023 Melbourne | 01:08:24 | |
| Kim Anastasi | 2023 Maastricht European Championships | 01:08:07 | |
| Weaver Dean | 2024 Paris | 01:07:59 | |
| Mcleish Dylan | 2024 Sydney | 01:07:50 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Stockholm | 01:01:01 | |
| 2023 Paris | 01:05:34 | |
| 2024 Manchester | 01:07:57 | |
| 2023 Glasgow | 01:04:20 | |
| 2023 Madrid | 01:10:12 | |
| 2024 Vienna - European Championship | 01:03:10 | |
| 2023 London | 01:08:06 | |
| 2022 London | 01:10:02 | |
| 2022 London | 01:13:15 | |
| 2023 World Championships Manchester | 01:16:00 | |
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
