Knight Tom
Hyrox Result
Dive into this athlete’s performance at 2024 Chicago Navy Pier 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.
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 Knight 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 Knight 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 Knight 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 Knight 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
04:50.
Check the detail of the improvement plan below.
02:29
Potential Improvement
51.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Tom Knight has demonstrated a commendable performance in the 2024 Chicago Navy Pier HYROX event. With an overall rank of 278 out of 1404 athletes and standing in the top 25% of his age group, Tom has showcased a robust athletic ability. He has a strong inclination towards running, with a total running time of 00:40:21, which is 36 seconds faster than the average. His best running lap was clocked at 00:04:37.
Tom's beginning of the race was above average, with his first four running segments faster than the average. This indicates a strong start but also raises questions about pacing as his running times started to fall behind the average in later segments. A more balanced pace throughout the race might improve his overall time.
His performance in strength exercises such as Ski Erg, Sled Push, and Sled Pull was also above average. However, his performance declined in the later strength segments, suggesting a potential area of improvement.
Segments to Improve:
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Burpees Broad Jump: The significant time difference in this segment suggests that Tom needs to work on his strength and agility. Plyometric exercises like box jumps and squat jumps can enhance explosiveness and power. Moreover, practicing burpees with broad jumps in regular training can help improve form and stamina.
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Wall Balls: Tom needs to work on this segment as well. Incorporating wall balls in his regular strength training routine can help. Additionally, focusing on the right form and technique, like keeping the chest up, using the hips for power, and catching the ball high, will be beneficial.
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Sandbag Lunges: The time difference in this segment suggests room for improvement. Lunges with a sandbag can help build strength and stability. Regular practice can also improve transition times.
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Running: Despite an impressive start, Tom's running performance declined in the later segments. Interval training, where periods of intense running are alternated with periods of slower running or rest, can help improve his stamina and pace throughout the race.
Race Strategies:
- Pacing: Tom should focus on maintaining a consistent pace throughout the race. Going out too fast in the beginning might leave him fatigued for the later segments. A strategy where he reserves some energy for the final segments might help improve his overall time.
- Strength Training: Incorporating more strength training in his routine would help improve his performance in strength segments. Focusing on exercises that mimic the movements in the race can be beneficial.
- Transitions: Tom's Roxzone time suggests that he has a good transition time. However, improving overall fitness will help him maintain this throughout the race.
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
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