Flint Thomas Hyrox Result

Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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 30-34 #164010 01:35:56 264th in AG | Top 87.1% 1196th | Top 83.3%
+01:57
48:55
Run Total
+00:15
06:07
Avg. Lap
+00:17
05:13
Best Lap
+01:02
41:52
Workout Total
+00:08
05:14
Avg. Workout
-02:56
05:14
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 Flint Thomas'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 Flint Thomas'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 Flint Thomas'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 Flint 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 08:24. Check the detail of the improvement plan below.

03:13 Potential Improvement 38.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:13 10:29 to 07:16 38.3%
Run Total 02:50 48:55 to 46:05 33.7%
Sandbag Lunges 02:08 07:48 to 05:40 25.4%
Burpees Broad Jump 00:13 06:16 to 06:03 2.6%
Ski Erg 00:00 04:08 to 04:08 0.0%
Sled Push 00:00 02:04 to 02:04 0.0%
Sled Pull 00:00 04:43 to 04:43 0.0%
Rowing 00:00 04:35 to 04:35 0.0%
Farmers Carry 00:00 01:49 to 01:49 0.0%

Splits Time

Flint Thomas Perfect Race
Splits Total Average Total
Running 1 05:51 00:00 04:58 +00:53 00:00 +00:00
Ski Erg 04:08 05:51 04:36 -00:28 04:58 +00:53
Running 2 05:37 09:59 05:24 +00:13 09:34 +00:25
Sled Push 02:04 15:36 03:14 -01:10 14:58 +00:38
Running 3 06:23 17:40 05:53 +00:30 18:12 -00:32
Sled Pull 04:43 24:03 05:36 -00:53 24:05 -00:02
Running 4 06:21 28:46 05:54 +00:27 29:41 -00:55
Burpees Broad Jump 06:16 35:07 06:20 -00:04 35:35 -00:28
Running 5 06:23 41:23 06:08 +00:15 41:55 -00:32
Rowing 04:35 47:46 05:03 -00:28 48:03 -00:17
Running 6 06:38 52:21 05:56 +00:42 53:06 -00:45
Farmers Carry 01:49 58:59 02:26 -00:37 59:02 -00:03
Running 7 06:31 01:00:48 05:55 +00:36 01:01:28 -00:40
Sandbag Lunges 07:48 01:07:19 05:54 +01:54 01:07:23 -00:04
Running 8 05:13 01:15:07 06:48 -01:35 01:13:17 +01:50
Wall Balls 10:29 01:20:20 07:41 +02:48 01:20:05 +00:15
Roxzone 05:14 01:35:56 08:10 -02:56 01:35:56
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Thomas Flint showcased a commendable performance in the 2024 Sports Direct HYROX London, securing a position in the top 43% of all athletes and top 48% in his age group. His overall time was 01:35:56, with a total running time of 00:48:55, slightly slower than the average. This indicates Thomas has a well-rounded profile with a slight inclination towards strength exercises, as evidenced by his exceptional performance in the Ski Erg, Sled Push, Sled Pull, Rowing, and Farmers Carry segments. However, his running segments, particularly towards the race's beginning, suggest a pacing strategy that may have been too conservative, potentially affecting his overall rank. The Roxzone time being significantly faster than average also suggests excellent fitness but indicates room for improvement in transition times and overall running endurance.

Segments to Improve:

  • Wall Balls: Thomas's performance in Wall Balls was significantly slower than average, indicating a need for improvement in muscular endurance and technique. To enhance performance, focus on high-repetition sets of wall balls to build endurance and practice squat depth and ball targeting for efficiency. Incorporating plyometric exercises like box jumps and squat jumps can also improve explosive power needed for this segment.
  • Sandbag Lunges: This segment was considerably slower, pointing towards a need for better leg strength and endurance. Training should include weighted lunges, both static and walking, to build endurance and strength in the relevant muscle groups. Additionally, incorporating exercises like deadlifts and squats can provide the foundational leg strength required for improved performance in this segment.
  • Burpees Broad Jump: Being slightly slower in this segment suggests a need for improvement in explosive strength and coordination. Burpee drills emphasizing speed and efficiency, along with plyometric exercises such as broad jumps and box jumps, can enhance performance. Practicing the transition between the burpee and the jump to minimize time spent in each repetition will also be beneficial.
  • Running Performance: With an overall slower running time, Thomas should focus on improving his running efficiency and endurance. Interval training, combining short sprints with active recovery, can enhance both speed and cardiovascular endurance. Long, steady runs should also be incorporated to build endurance. Technique work focusing on running form, such as drills for improving stride length and frequency, could further enhance running efficiency.

Race Strategies:

  • Pacing: Given the initial slow pacing, Thomas should work on starting with a slightly faster pace in the running segments to avoid playing catch-up later in the race. Practicing pacing strategies in training, possibly using tempo runs or time trials, can help find a comfortable yet competitive starting pace.
  • Transitions: The faster-than-average Roxzone time suggests good overall fitness but highlights a potential for faster transitions between exercises. Practicing quick changes from running to strength exercises and vice versa can reduce these times. This could include simulated race scenarios where Thomas practices the specific sequence of exercises at race pace.
  • Strength and Endurance Balance: Given Thomas's strength in specific exercises but overall slower running time, a balanced approach to training that does not overly favor strength or endurance should be adopted. This could involve integrating strength and cardiovascular training within the same workout or alternating focus between strength and endurance in different training sessions.
  • Mental Preparation: Mental toughness and the ability to maintain focus and push through difficult segments of the race can be critical. Techniques such as visualization, goal setting, and positive self-talk can be integrated into Thomas's training regimen to prepare mentally for the race's demands.

By addressing these areas of improvement and implementing the suggested strategies, Thomas Flint has a strong potential to significantly enhance his performance in future HYROX races.

Similar Athletes
Cahill Raymond 2024 Paris 01:35:32
Carvajal Memo 2024 Ciudad de Mexico 01:36:09
Kusch Ronald 2023 Hannover 01:36:16
Becker Dominik 2024 Berlin 01:36:06
Neretti Dario 2024 Milan 01:36:18
Riley Richard 2024 New York 01:35:37
Stevens Danny 2024 New York 01:35:31
Ohmsen Jens 2018 Essen 01:36:04
Nguyen Duy 2024 Paris 01:35:38
Hynds Jevon 2024 Sports Direct HYROX London 01:35:31

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