Dive into this athlete’s performance at 2024 Melbourne 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.
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 Dames 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 Dames 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 Dames 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 Dames 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
13:03.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Tom Dames, competing in the 2024 Melbourne Hyrox event, demonstrated a strong performance in strength-based segments while exhibiting challenges in running. His overall rank of 946 places him in the top 52% of all athletes, and 224th in his age group, indicating a solid middle-tier performance. Notably, his total running time was 11:27 slower than the average, suggesting a need for improvement in running endurance and speed. The initial running segment showed a promising pace, but subsequent running segments reveal a significant drop-off, indicating that he may have started too fast. His strengths clearly lie in strength-based segments, as evidenced by his top percentile rankings in the Sled Push and Wall Balls, highlighting a more strength-oriented athlete profile.
Segments to Improve
Total Running Time: Tom's running segments consistently lag behind the average, necessitating focused training on running endurance and speed. To enhance his running performance, Tom should incorporate interval training sessions, focusing on varying speeds to build endurance and agility. Additionally, incorporating tempo runs can help maintain a consistent pace throughout the race.
Specific Exercises: Hill sprints to build power and speed, long-distance runs to improve endurance, and fartlek training to adapt to varying paces. Incorporate resistance band exercises to strengthen leg muscles, enhancing running efficiency.
Running Pacing: Tom should practice pacing strategies to avoid the early burnout observed in the race. Consider using a GPS watch to monitor pace and ensure a more consistent speed throughout.
Compromised Running Scenarios: Post-strength exercises, Tom's running performance drops significantly. Training should include compromised running drills, where running sessions are immediately preceded by strength exercises, simulating race conditions.
Race Strategies
Energy Conservation: Begin the race at a moderate pace to conserve energy for later stages. Implement a negative split strategy, where the second half of the race is run faster than the first.
Transition Efficiency: Despite a faster than average Roxzone time, further improvements can be made by minimizing transition times even more. Practice quick transitions in training to reduce rest time.
Strength Utilization: Leverage strong performance in strength segments to gain time, ensuring these strengths offset running time deficits. Maintain a strong mental focus to transition smoothly between segments.