Stafford Ryan, Lucas Tom Hyrox Result

Dive into this athlete’s performance at 2023 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.

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Performance Highlights

GBR Flag Stafford Ryan GBR Flag Lucas Tom Man Men 30-39 #111038 01:08:25 186th in AG | Top 36.8% 326th | Top 33.9%
+01:05
40:25
Run Total
+00:09
05:03
Avg. Lap
-00:16
04:05
Best Lap
-00:37
23:08
Workout Total
-00:05
02:53
Avg. Workout
-00:26
04:56
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 7 to 58.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 7 to 58.
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Percentile based on all the athletes who competed in Hyrox Doubles Men

Run, Baby, Run!

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!

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The chart has 1 Y axis displaying values. Data ranges from 245 to 331.
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Based on 1000 athletes with similar finish time in Hyrox Doubles Men

Station Showdown

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 80 to 264.
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Based on 1000 athletes with similar finish time in Hyrox Doubles Men

Fast, slow, or steady?

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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -35 to 55.
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Based on 1000 athletes with similar finish time in Hyrox Doubles Men

Expected Finish Time

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4064 to 4291.
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Spread of Splits Time

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.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 67 to 753.
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Percentile based on all the athletes who competed in Hyrox Doubles 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 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 03:29. Check the detail of the improvement plan below.

02:12 Potential Improvement 63.2% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 1 to 1301.
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Percentile based on all the athletes who competed in Hyrox Doubles Men
Splits Potential Improvement Focus During Training
Run Total 02:12 (From 40:25 to 38:13) 63.2%
Sled Pull 00:34 (From 03:09 to 02:35) 16.3%
Ski Erg 00:15 (From 04:01 to 03:46) 7.2%
Rowing 00:14 (From 04:24 to 04:10) 6.7%
Sled Push 00:09 (From 01:37 to 01:28) 4.3%
Wall Balls 00:05 (From 03:48 to 03:43) 2.4%
BBJ 00:00 (From 02:03 to 02:03) 0.0%
Farmers Carry 00:00 (From 01:20 to 01:20) 0.0%
Sandbag Lunges 00:00 (From 02:46 to 02:46) 0.0%

Splits Time

Stafford Ryan, Lucas Tom Perfect Race
Splits Total Average Total
Running 1 04:05 00:00 04:26 -00:21 00:00 +00:00
Ski Erg 04:01 04:05 03:50 +00:11 04:26 -00:21
Running 2 04:47 08:06 04:40 +00:07 08:16 -00:10
Sled Push 01:37 12:53 01:35 +00:02 12:56 -00:03
Running 3 04:50 14:30 04:57 -00:07 14:31 -00:01
Sled Pull 03:09 19:20 02:51 +00:18 19:28 -00:08
Running 4 05:24 22:29 05:00 +00:24 22:19 +00:10
Burpees Broad Jump 02:03 27:53 02:38 -00:35 27:19 +00:34
Running 5 05:31 29:56 05:05 +00:26 29:57 -00:01
Rowing 04:24 35:27 04:16 +00:08 35:02 +00:25
Running 6 05:22 39:51 05:00 +00:22 39:18 +00:33
Farmers Carry 01:20 45:13 01:33 -00:13 44:18 +00:55
Running 7 05:04 46:33 05:00 +00:04 45:51 +00:42
Sandbag Lunges 02:46 51:37 03:06 -00:20 50:51 +00:46
Running 8 05:25 54:23 05:10 +00:15 53:57 +00:26
Wall Balls 03:48 59:48 03:56 -00:08 59:07 +00:41
Roxzone 04:56 01:08:25 05:22 -00:26 01:08:25
Based on 1000 athletes with similar finish time in Hyrox Doubles Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Stafford Ryan and Lucas Tom, you both crushed it out there in London! Finishing in the top 33% overall and the top 36% in your age group is no small feat—your hard work is definitely paying off. However, let's break down your performance to uncover where you can level up even further. Your overall time of 01:08:25 indicates solid effort, but with a total running time of 00:40:25, you're leaning more towards a strength profile than a pure running profile. This means we need to work on that endurance to ensure you don’t run out of steam when it matters most!

Looking at your pacing, you started strong with Running 1, but your other running segments tell us a different story. You definitely kicked off with a fast lap (00:04:05), but the subsequent runs were noticeably slower, particularly Running 4 and Running 5, where you lost time. A bit of pacing strategy might just be what you need to sustain that energy throughout the race!

Segments to Improve:

Now, let's tackle those segments that need some extra love:

  • Sled Pull (00:03:09) - This segment was 00:18 slower than average, and we know that the sled isn’t just for show; it’s a test of your strength and endurance. To improve here, focus on the following drills:
    • Heavy Rowing: Incorporate heavy rowing sessions in your training. This will simulate the pulling motion and strengthen your back and core.
    • Sled Pull Drills: Regularly practice sled pulls with varied weights to build up your strength. Aim for short intervals followed by adequate rest.
    • Core Stability Exercises: Plank variations and rotational movements will enhance your core strength, crucial for maintaining form during the sled pull.
  • Running Performance: Your total running time was 00:40:25, which is slower than average. Prioritize endurance and pacing drills:
    • Long Runs: Include longer runs in your routine to build overall endurance. Aim for at least one long run per week.
    • Interval Training: Mix in intervals of high-intensity sprints followed by recovery jogs. This will improve your speed and aerobic capacity.
    • Pacing Practice: During your runs, practice holding a consistent pace for various distances. Use a GPS watch to monitor your splits.
Race Strategies:

Let’s talk about race day strategy to optimize your performance:

  • Pacing: Start strong but don’t sprint. You want to set a comfortable pace that you can maintain through the first few runs, especially after that quick start. Try to keep your heart rate steady in the first two running segments.
  • Transition Time: The Roxzone time of 00:04:56 is decent, but there’s room for improvement. Practice quick transitions during training. Have a designated spot for your gear to minimize downtime.
  • Breathing Techniques: Focus on your breathing during the running segments to maintain stamina. In through the nose, out through the mouth—it sounds simple, but it can make a huge difference!
Conclusion:

Stafford and Lucas, you’ve shown incredible determination and strength, but there’s always room for improvement. Remember, “The only way to truly fail is to stop trying.” Embrace the grind, and let’s turn those weaknesses into strengths. 🏆

Let’s keep the momentum going! You’ve got what it takes to improve your performance and crush those future races. Every step, every rep, every drop of sweat is a step closer to your goals. So, let’s get back to work and turn that sled pull into a sled push—because who needs to pull when you can push through the pain, right? 💪💥

Keep pushing the limits, and remember: “You are your only limit.” Now, let’s get after it, Rox-Coach is here to support you all the way! 💪

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.

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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 59.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 58.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Doubles Men
Similar Athletes
Prada Dario, Rodino Luca 2024 Milan 01:08:44
Ford Chris, Denton James 2023 Manchester 01:08:36
Bußmann Knud, Kentsch Tobias 2022 Hamburg 01:08:21
Bargiacchi Vincent, Bargiacchi Ugo 2024 Marseille 01:08:19
Saric Ivan, Dahmer Jan-luca 2024 Köln 01:08:05
Richter Renato, Louca Sebastian 2022 Frankfurt 01:08:25
Gonzalez aguado díaz del casil Guillermo, Muñoz carillo Antonio 2024 Ciudad de Mexico 01:08:55
Gray Joshua, Desmond Jack 2024 Stockholm 01:08:00
Ubeda martinez Carlos, Borreguero Ferran 2023 Valencia 01:08:37
Rudhe Carl, Hultman Marcus 2024 Stockholm 01:08:11
Other Results from this athlete
2024 London Stafford Ryan 01:04:53
2024 Birmingham Stafford Ryan 01:08:54
2024 London Stafford Ryan 01:02:08
2025 Manchester Stafford Ryan 59:13

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