Dive into this athlete’s performance at 2023 Birmingham 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 674 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 Birks Tom'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 Birks Tom 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 Birks Tom’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 Birks 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 06:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 02:26 | 09:18 to 06:52 | 37.1% |
| Wall Balls | 01:54 | 10:58 to 09:04 | 28.9% |
| Sled Pull | 00:45 | 07:18 to 06:33 | 11.4% |
| Rowing | 00:45 | 06:05 to 05:20 | 11.4% |
| Sled Push | 00:44 | 04:34 to 03:50 | 11.2% |
| Ski Erg | 00:00 | 04:29 to 04:29 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:29 to 06:29 | 0.0% |
| Farmers Carry | 00:00 | 02:31 to 02:31 | 0.0% |
| Run Total | 00:00 | 51:16 to 51:16 | 0.0% |
| Birks Tom | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:06 | 00:00 | 05:27 -01:21 | 00:00 +00:00 |
| Ski Erg | 04:29 | 04:06 | 04:48 -00:19 | 05:27 -01:21 |
| Running 2 | 05:46 | 08:35 | 06:02 -00:16 | 10:15 -01:40 |
| Sled Push | 04:34 | 14:21 | 03:43 +00:51 | 16:17 -01:56 |
| Running 3 | 06:25 | 18:55 | 06:46 -00:21 | 20:00 -01:05 |
| Sled Pull | 07:18 | 25:20 | 06:35 +00:43 | 26:46 -01:26 |
| Running 4 | 06:27 | 32:38 | 06:45 -00:18 | 33:21 -00:43 |
| Burpees Broad Jump | 06:29 | 39:05 | 07:38 -01:09 | 40:06 -01:01 |
| Running 5 | 06:54 | 45:34 | 07:05 -00:11 | 47:44 -02:10 |
| Rowing | 06:05 | 52:28 | 05:22 +00:43 | 54:49 -02:21 |
| Running 6 | 06:26 | 58:33 | 06:51 -00:25 | 01:00:11 -01:38 |
| Farmers Carry | 02:31 | 01:04:59 | 02:44 -00:13 | 01:07:02 -02:03 |
| Running 7 | 06:31 | 01:07:30 | 06:49 -00:18 | 01:09:46 -02:16 |
| Sandbag Lunges | 09:18 | 01:14:01 | 06:59 +02:19 | 01:16:35 -02:34 |
| Running 8 | 08:45 | 01:23:19 | 08:30 +00:15 | 01:23:34 -00:15 |
| Wall Balls | 10:58 | 01:32:04 | 09:13 +01:45 | 01:32:04 +00:00 |
| Roxzone | 08:40 | 01:51:34 | 10:17 -01:37 | 01:51:34 |
Tom's best running lap was 00:04:06, which was 01:07 faster than the average. This indicates that he has good speed and endurance during the running segments of the race.
To improve in the Sandbag Lunges segment, Tom should focus on improving his strength and endurance. He can incorporate exercises such as lunges, squats, and deadlifts into his training routine. Additionally, he should practice carrying a sandbag while lunging to simulate the race scenario.
In the Wall Balls segment, Tom should work on his upper body strength and explosiveness. He can include exercises like wall balls, medicine ball slams, and overhead presses in his training routine. It is also important for him to focus on maintaining proper form and technique during this movement to optimize his performance.
For the Rowing segment, Tom should focus on improving his rowing technique and efficiency. He can incorporate rowing intervals into his training routine to build endurance and power. Additionally, practicing proper rowing form and using the legs and core effectively will help him improve his performance in this segment.
In the Sled Push and Sled Pull segments, Tom should work on his overall strength and power. Exercises such as sled pushes, sled pulls, and deadlifts can help him build the necessary strength for these movements. Additionally, he should focus on maintaining a strong and stable core during these movements to optimize his performance.
In terms of his profile, Tom seems to have a better running profile as his total running time was 00:51:16, which was 02:01 faster than the average. To further enhance his running performance, he should focus on incorporating interval training, tempo runs, and hill sprints into his training routine. This will help him improve his speed, endurance, and overall running performance.
Overall, Tom Birks had a commendable performance in the HYROX race in Birmingham. By focusing on improving his performance in the identified segments and implementing effective race strategies, he can further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Walgien Mitchell | 2022 Amsterdam | 01:51:19 | |
| Thiel Ralf | 2018 Stuttgart | 01:51:11 | |
| Allegrini Marco | 2024 Milan | 01:51:07 | |
| Osorio Jhonatan | 2023 Hong Kong | 01:52:03 | |
| Solano Ruben | 2024 Ciudad de Mexico | 01:51:05 | |
| Nyström Peter | 2023 Stockholm | 01:51:51 | |
| Sheldrake Jack | 2024 Glasgow | 01:51:45 | |
| Stolte Dennis | 2023 Hamburg | 01:51:05 | |
| Dorsey Jeffrey | 2023 Chicago | 01:51:11 | |
| Prinsloo Dominic | 2021 London | 01:51:08 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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