Season 23/24 2023 Birmingham (1902) HYROX (1703) Men (1171) Cary Tom

Cary Tom Hyrox Result

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 1000 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #105008 01:39:10 188th in AG | Top 78.3% 863rd | Top 73.7%
-01:36
46:58
Run Total
-00:11
05:52
Avg. Lap
-00:57
04:08
Best Lap
+03:16
45:25
Workout Total
+00:24
05:40
Avg. Workout
-01:42
06:51
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 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 1000 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Cary 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 Cary 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 1000 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 Cary 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 Cary 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 05:45. Check the detail of the improvement plan below.

01:28 Potential Improvement 25.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:28 09:09 to 07:41 25.5%
Sandbag Lunges 01:23 07:20 to 05:57 24.1%
Burpees Broad Jump 01:14 07:37 to 06:23 21.4%
Sled Push 01:03 04:23 to 03:20 18.3%
Sled Pull 00:37 06:18 to 05:41 10.7%
Ski Erg 00:00 04:21 to 04:21 0.0%
Rowing 00:00 04:36 to 04:36 0.0%
Farmers Carry 00:00 01:41 to 01:41 0.0%
Run Total 00:00 46:58 to 46:58 0.0%

Splits Time

Cary Tom Perfect Race
Splits Total Average Total
Running 1 04:08 00:00 05:03 -00:55 00:00 +00:00
Ski Erg 04:21 04:08 04:38 -00:17 05:03 -00:55
Running 2 05:30 08:29 05:33 -00:03 09:41 -01:12
Sled Push 04:23 13:59 03:24 +00:59 15:14 -01:15
Running 3 05:52 18:22 06:05 -00:13 18:38 -00:16
Sled Pull 06:18 24:14 05:49 +00:29 24:43 -00:29
Running 4 05:47 30:32 06:04 -00:17 30:32 +00:00
Burpees Broad Jump 07:37 36:19 06:36 +01:01 36:36 -00:17
Running 5 06:10 43:56 06:20 -00:10 43:12 +00:44
Rowing 04:36 50:06 05:06 -00:30 49:32 +00:34
Running 6 05:57 54:42 06:08 -00:11 54:38 +00:04
Farmers Carry 01:41 01:00:39 02:31 -00:50 01:00:46 -00:07
Running 7 05:59 01:02:20 06:07 -00:08 01:03:17 -00:57
Sandbag Lunges 07:20 01:08:19 06:13 +01:07 01:09:24 -01:05
Running 8 07:38 01:15:39 07:08 +00:30 01:15:37 +00:02
Wall Balls 09:09 01:23:17 07:52 +01:17 01:22:45 +00:32
Roxzone 06:51 01:39:10 08:33 -01:42 01:39:10
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tom Cary had a solid performance in the Hyrox race in Birmingham. He finished in the top 50% of athletes with an overall rank of 863 out of 1703. In his age group (35-39), he ranked in the top 52% with a rank of 188 out of 356. His overall time was 01:39:10.

Tom's total running time was 00:46:58, which was 00:59 slower than the average. This indicates that he may need to focus on improving his running speed and endurance. His best running lap was 00:04:08, which was 00:43 faster than the average.

Segments to Improve


Based on the splits analysis, there are several segments where Tom lost significant time. The segments with the most time lost were Burpees Broad Jump, Wall Balls, Sandbag Lunges, Run Total, Sled Push, and Running 8.

To improve performance in these segments, Tom should focus on specific drills and techniques. For Burpees Broad Jump, he can practice explosive burpees and work on improving his jumping power. For Wall Balls, he can work on his squat strength and technique. Sandbag Lunges can be improved by focusing on leg strength and stability.

In terms of overall running performance, Tom should focus on improving his speed and endurance. He can incorporate interval training, hill sprints, and tempo runs into his training routine. Additionally, working on his transition time during the Roxzone can also help improve his overall performance.

Strategies


During the race, Tom should focus on maintaining a steady pace throughout. Pacing is crucial in endurance events like Hyrox, and going out too fast can lead to fatigue later on. He should start at a comfortable pace and gradually increase his effort as the race progresses.

Tom should also strategize his approach for each segment. For strength-based segments like Sled Push, Sled Pull, and Farmers Carry, he should focus on maintaining good form and technique to minimize time lost. In cardio-intensive segments like Rowing and Ski Erg, he should aim for efficient and powerful strokes to maximize his speed.

Overall, Tom's race performance was commendable, but there are areas where he can make improvements. By focusing on specific training strategies and techniques, he can enhance his performance in the identified areas and strive for even better results in future races.

Similar Athletes
Lee Kevin 2024 Hong Kong 01:38:42
Esposito Andrew 2024 New York 01:38:43
Mccormick Connagh 2024 London 01:39:07
Davies Sion 2022 London 01:38:47
Sousa Alexandre 2024 Milan 01:39:04
Perry Alex 2024 Marseille 01:39:07
Southfield Nolan 2023 Chicago - North American Open Championship 01:39:11
Maher Sam 2024 Poznan 01:39:29
Gonçalves Roberto 2022 London 01:39:32
Keshav Darsan 2023 Melbourne 01:39:29

Measure Your Performance Against Top Athletes

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