Dive into this athlete’s performance at 2023 Dublin 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 290 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 Dempsey 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 Dempsey 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 Dempsey 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 Dempsey 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 12:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 08:09 | 01:03:42 to 55:33 | 63.3% |
| Wall Balls | 02:13 | 12:17 to 10:04 | 17.2% |
| Sandbag Lunges | 01:03 | 08:39 to 07:36 | 8.2% |
| Farmers Carry | 00:40 | 03:44 to 03:04 | 5.2% |
| Sled Push | 00:38 | 04:51 to 04:13 | 4.9% |
| Ski Erg | 00:09 | 05:08 to 04:59 | 1.2% |
| Sled Pull | 00:00 | 06:52 to 06:52 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:47 to 06:47 | 0.0% |
| Rowing | 00:00 | 05:11 to 05:11 | 0.0% |
| Dempsey Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:44 | 00:00 | 05:52 -02:08 | 00:00 +00:00 |
| Ski Erg | 05:08 | 03:44 | 04:55 +00:13 | 05:52 -02:08 |
| Running 2 | 06:18 | 08:52 | 06:36 -00:18 | 10:47 -01:55 |
| Sled Push | 04:51 | 15:10 | 04:07 +00:44 | 17:23 -02:13 |
| Running 3 | 08:53 | 20:01 | 07:27 +01:26 | 21:30 -01:29 |
| Sled Pull | 06:52 | 28:54 | 07:15 -00:23 | 28:57 -00:03 |
| Running 4 | 07:26 | 35:46 | 07:24 +00:02 | 36:12 -00:26 |
| Burpees Broad Jump | 06:47 | 43:12 | 08:40 -01:53 | 43:36 -00:24 |
| Running 5 | 09:07 | 49:59 | 07:45 +01:22 | 52:16 -02:17 |
| Rowing | 05:11 | 59:06 | 05:36 -00:25 | 01:00:01 -00:55 |
| Running 6 | 08:52 | 01:04:17 | 07:32 +01:20 | 01:05:37 -01:20 |
| Farmers Carry | 03:44 | 01:13:09 | 02:59 +00:45 | 01:13:09 +00:00 |
| Running 7 | 08:47 | 01:16:53 | 07:40 +01:07 | 01:16:08 +00:45 |
| Sandbag Lunges | 08:39 | 01:25:40 | 08:08 +00:31 | 01:23:48 +01:52 |
| Running 8 | 10:37 | 01:34:19 | 09:33 +01:04 | 01:31:56 +02:23 |
| Wall Balls | 12:17 | 01:44:56 | 10:25 +01:52 | 01:41:29 +03:27 |
| Roxzone | 06:12 | 02:03:20 | 11:26 -05:14 | 02:03:20 |
One notable highlight is that Thomas performed exceptionally well in the Running 1 segment, finishing 01:47 faster than the average time. This indicates that he has good speed and endurance for shorter distances. Additionally, he performed well in the Burpees Broad Jump and Sled Pull segments, finishing 01:13 and 01:21 faster than average, respectively. These strengths suggest that Thomas has a balanced profile with both good running and strength abilities.
To improve the Run Total segment, Thomas should work on improving his overall fitness and endurance. Incorporating longer distance runs into his training routine will help him build stamina and improve his running speed. Interval training, such as tempo runs and hill sprints, can also be beneficial in increasing his overall running performance.
For the Wall Balls segment, Thomas should focus on improving his strength and technique. Incorporating exercises such as squats, thrusters, and wall ball throws into his training routine will help him develop the necessary strength and power for this segment. He should also ensure that he is using proper form and technique during the wall ball throws to maximize his efficiency and speed.
In the Running 3, Running 5, Running 6, Running 8, and Running 7 segments, Thomas should work on his overall endurance and pacing. Incorporating longer distance runs and interval training into his routine will help him improve his endurance and maintain a consistent pace throughout these segments. It is important for him to find a balance between pushing himself and pacing appropriately to avoid burning out too early in the race.
For the Sandbag Lunges and Farmers Carry segments, Thomas should focus on improving his grip strength and overall lower body strength. Incorporating exercises such as deadlifts, lunges, and farmer's carries into his training routine will help him develop the necessary strength and endurance for these segments. He should also practice proper form and technique during these exercises to maximize his performance.
Lastly, for the Ski Erg segment, Thomas should work on improving his technique and efficiency. Practicing proper form and incorporating interval training on the Ski Erg machine will help him increase his speed and power during this segment.
Additionally, Thomas should focus on maintaining proper form and technique during all exercises and segments. This will help him maximize his efficiency and speed, ultimately leading to better overall performance.
Incorporating interval training and specific drills for each segment into his training routine will help Thomas improve his performance in the areas that need the most improvement. By targeting these weaknesses and focusing on specific exercises and techniques, he will be able to enhance his overall race performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Marcum Paul | 2023 New York | 02:02:57 | |
| Canovas Vecchioni Antonio Jose | 2023 Madrid | 02:03:30 | |
| Mignonneau François | 2024 Paris | 02:03:46 | |
| Weatherhead Seamus | 2024 Dublin | 02:03:16 | |
| 张 添策 | 2024 Beijing | 02:03:32 | |
| Kaifa Sione | 2024 Sydney | 02:03:11 | |
| Schmid Gary | 2024 Stuttgart | 02:02:57 | |
| Hucafol Denis | 2024 Paris | 02:03:24 | |
| Leow Qinbao | 2023 Singapore | 02:03:10 | |
| Thirunavukkarasu Thirushan | 2024 Madrid | 02:03:38 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
