Dive into this athlete’s performance at 2022 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.
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 the 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 you 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 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 his 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 04:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sandbag Lunges | 01:43 (From 06:09 to 04:26) | 37.6% |
| Wall Balls | 01:30 (From 07:00 to 05:30) | 32.8% |
| Run Total | 00:55 (From 40:20 to 39:25) | 20.1% |
| BBJ | 00:21 (From 04:51 to 04:30) | 7.7% |
| Farmers Carry | 00:03 (From 01:57 to 01:54) | 1.1% |
| Rowing | 00:02 (From 04:38 to 04:36) | 0.7% |
| Ski Erg | 00:00 (From 04:14 to 04:14) | 0.0% |
| Sled Push | 00:00 (From 02:25 to 02:25) | 0.0% |
| Sled Pull | 00:00 (From 04:08 to 04:08) | 0.0% |
| Tomlins Iain | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:43 | 00:00 | 04:24 +00:19 | 00:00 +00:00 |
| Ski Erg | 04:14 | 04:43 | 04:22 -00:08 | 04:24 +00:19 |
| Running 2 | 04:37 | 08:57 | 04:44 -00:07 | 08:46 +00:11 |
| Sled Push | 02:25 | 13:34 | 02:44 -00:19 | 13:30 +00:04 |
| Running 3 | 05:15 | 15:59 | 05:08 +00:07 | 16:14 -00:15 |
| Sled Pull | 04:08 | 21:14 | 04:37 -00:29 | 21:22 -00:08 |
| Running 4 | 05:04 | 25:22 | 05:06 -00:02 | 25:59 -00:37 |
| Burpees Broad Jump | 04:51 | 30:26 | 04:56 -00:05 | 31:05 -00:39 |
| Running 5 | 05:18 | 35:17 | 05:15 +00:03 | 36:01 -00:44 |
| Rowing | 04:38 | 40:35 | 04:42 -00:04 | 41:16 -00:41 |
| Running 6 | 04:50 | 45:13 | 05:08 -00:18 | 45:58 -00:45 |
| Farmers Carry | 01:57 | 50:03 | 02:04 -00:07 | 51:06 -01:03 |
| Running 7 | 05:15 | 52:00 | 05:07 +00:08 | 53:10 -01:10 |
| Sandbag Lunges | 06:09 | 57:15 | 04:46 +01:23 | 58:17 -01:02 |
| Running 8 | 05:23 | 01:03:24 | 05:36 -00:13 | 01:03:03 +00:21 |
| Wall Balls | 07:00 | 01:08:47 | 06:00 +01:00 | 01:08:39 +00:08 |
| Roxzone | 05:17 | 01:20:55 | 06:16 -00:59 | 01:20:55 |
In terms of his splits analysis, it is worth noting that his total running time of 00:40:20 is 01:10 slower than the average for his finish time. This suggests that he may need to focus more on improving his running performance. Additionally, his best running lap time of 00:04:37 is indicative of his potential as a runner.
To improve performance in the Sandbag Lunges segment, it is recommended that Iain focuses on strengthening his lower body and core muscles. Exercises such as squats, lunges, deadlifts, and Russian twists can help build the necessary strength and stability for this movement. Additionally, practicing lunges with a sandbag or weighted vest can help simulate the specific demands of the race.
In the Run Total segment, Iain should aim to improve his overall running fitness. Incorporating interval training, hill sprints, and tempo runs into his training routine can help increase his speed and endurance. Additionally, working on proper running form, such as maintaining an upright posture and efficient stride, can help optimize his running performance.
For the Wall Balls segment, Iain should focus on improving his upper body and leg strength. Exercises like squats, overhead presses, and medicine ball throws can help build the necessary strength and power for this movement. Additionally, practicing wall balls with a heavier ball than he will use in the race can help improve his endurance and efficiency.
In the Running 1 segment, Iain should work on increasing his speed and efficiency. Incorporating sprint intervals, fartlek training, and plyometric exercises into his training routine can help improve his running speed and agility. Additionally, focusing on proper foot strike and stride length can help optimize his running performance.
To improve performance in the Best Lap segment, Iain should focus on increasing his overall running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his speed and endurance. Additionally, focusing on proper pacing and maintaining a consistent effort throughout the race can help optimize his performance in this segment.
For the Burpees Broad Jump segment, Iain should focus on improving his upper body and core strength. Exercises such as push-ups, planks, and medicine ball slams can help build the necessary strength and stability for this movement. Additionally, practicing burpees with a broad jump can help improve his explosive power and agility.
Additionally, Iain should pay attention to his transitions in the roxzone. By improving his overall fitness and minimizing his transition time, he can gain an advantage over his competitors. Incorporating functional fitness exercises and circuit training into his training routine can help improve his overall fitness and prepare him for faster transitions.
In summary, Iain Tomlins had a strong performance in the 2022 Birmingham HYROX race, placing in the top percentage of his age group. To further improve his performance, he should focus on improving his running performance, particularly in segments such as the Run Total and Running 1. By incorporating specific training strategies and techniques, such as interval training and form corrections, he can enhance his overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Lim Matthew Qing Bao | 2024 Singapore National Stadium | 01:21:02 | |
| Freitag Florian | 2021 Leipzig | 01:20:41 | |
| Henshaw Andrew | 2024 Melbourne | 01:21:06 | |
| Kelshaw Robbie | 2024 Manchester | 01:20:35 | |
| Acikel Preda Daniel | 2022 Frankfurt | 01:20:53 | |
| Allan Jake | 2024 Glasgow | 01:21:18 | |
| Mackay Calum | 2024 Brisbane | 01:20:34 | |
| Schneider Marco | 2023 Stuttgart | 01:21:02 | |
| Ashley David | 2024 Birmingham | 01:20:38 | |
| Whittaker Eoin | 2024 Köln | 01:21:19 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow Tomlins Iain | 01:11:25 | |
| 2022 Frankfurt Tomlins Iain | 01:15:06 | |
| 2023 Dublin Tomlins Iain | 01:26:06 | |
| 2024 Glasgow Tomlins Iain | 01:29:12 | |
| 2024 Copenhagen Tomlins Iain | 01:17:24 | |
| 2024 Malaga Tomlins Iain | 01:17:24 | |
| 2024 London Tomlins Iain | 01:20:45 | |
| 2024 Frankfurt Tomlins Iain | 01:17:03 | |
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Tomlins Iain
