Season 24/25 2024 Singapore (1299) HYROX (1115) Men (804) Tan Thomas

Tan Thomas Hyrox Result

Dive into this athlete’s performance at 2024 Singapore 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 726 similar athletes.

Performance Highlights

SIN SIN Flag Men 40-44 #153013 01:50:54 95th in AG | Top 64.6% 570th | Top 70.9%
+03:05
57:14
Run Total
+00:25
07:09
Avg. Lap
+01:02
06:33
Best Lap
-01:39
45:08
Workout Total
-00:12
05:38
Avg. Workout
-01:35
08:37
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 726 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 726 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Tan 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 Tan 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 726 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 Tan 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 Tan 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 08:06. Check the detail of the improvement plan below.

05:11 Potential Improvement 64.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:11 57:14 to 52:03 64.0%
Sled Pull 01:55 08:28 to 06:33 23.7%
Burpees Broad Jump 00:46 08:14 to 07:28 9.5%
Ski Erg 00:14 05:05 to 04:51 2.9%
Sled Push 00:00 02:57 to 02:57 0.0%
Rowing 00:00 05:16 to 05:16 0.0%
Farmers Carry 00:00 02:39 to 02:39 0.0%
Sandbag Lunges 00:00 05:04 to 05:04 0.0%
Wall Balls 00:00 07:25 to 07:25 0.0%

Splits Time

Tan Thomas Perfect Race
Splits Total Average Total
Running 1 05:27 00:00 05:24 +00:03 00:00 +00:00
Ski Erg 05:05 05:27 04:47 +00:18 05:24 +00:03
Running 2 06:33 10:32 06:02 +00:31 10:11 +00:21
Sled Push 02:57 17:05 03:43 -00:46 16:13 +00:52
Running 3 06:57 20:02 06:43 +00:14 19:56 +00:06
Sled Pull 08:28 26:59 06:32 +01:56 26:39 +00:20
Running 4 07:08 35:27 06:43 +00:25 33:11 +02:16
Burpees Broad Jump 08:14 42:35 07:33 +00:41 39:54 +02:41
Running 5 07:29 50:49 07:01 +00:28 47:27 +03:22
Rowing 05:16 58:18 05:21 -00:05 54:28 +03:50
Running 6 07:23 01:03:34 06:47 +00:36 59:49 +03:45
Farmers Carry 02:39 01:10:57 02:45 -00:06 01:06:36 +04:21
Running 7 07:22 01:13:36 06:51 +00:31 01:09:21 +04:15
Sandbag Lunges 05:04 01:20:58 06:58 -01:54 01:16:12 +04:46
Running 8 08:58 01:26:02 08:24 +00:34 01:23:10 +02:52
Wall Balls 07:25 01:35:00 09:08 -01:43 01:31:34 +03:26
Roxzone 08:37 01:50:54 10:12 -01:35 01:50:54
Based on 726 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Thomas Tan delivered a commendable performance at the 2024 Singapore Hyrox race, ranking within the top 51% in both the overall and age group categories. His overall time was 01:50:54, with a total running time of 00:57:14, which was 02:46 slower than the average. This indicates that Thomas has a balanced profile, with neither running nor strength exercises being a pronounced weakness. His initial pacing was slightly conservative, evident from the slower start in the early running segments compared to the average. As the race progressed, his running times remained fairly consistent, suggesting he maintained a steady pace throughout.

Segments to Improve

  • Sled Pull:

    Thomas was significantly slower in the sled pull segment, clocking in at 01:55 slower than average. To enhance performance in this area, it's crucial to develop upper body strength and improve pulling power.

    • Specific Exercises: Deadlifts, bent-over rows, and seated cable rows can build the necessary strength for the sled pull.
    • Drills: Incorporate sled pull drills with varying weights and distances to simulate race conditions.
    • Form Corrections: Focus on maintaining a low stance and using legs effectively to pull the sled, keeping a steady rhythm.
  • Burpees Broad Jump:

    Thomas's time in this segment was 00:53 slower than average. Improving explosive power and endurance is key here.

    • Specific Exercises: Box jumps, squat jumps, and burpees with a focus on speed and form.
    • Drills: Practice burpee broad jumps with an emphasis on minimizing transition time between jumps.
    • Form Corrections: Ensure a strong core engagement and efficient use of arm swing to maximize jump distance.
  • Ski Erg:

    This segment was 00:17 slower than average. Improving cardiovascular endurance and technique on the Ski Erg can lead to faster times.

    • Specific Exercises: Interval training on the Ski Erg focusing on speed and resistance adjustments.
    • Drills: Incorporate high-intensity interval training (HIIT) sessions with short, intense bursts followed by periods of rest.
    • Form Corrections: Focus on maintaining a consistent stroke rate and full extension of the arms and legs for efficiency.

Race Strategies

  • Improved Transition Management: Although Thomas's roxzone time was faster than average, continuous refinement in transitions between segments can further enhance overall performance. Practice quick transitions during training to reduce downtime.
  • Pacing Strategy: Start with a slightly faster pace in the initial running segments to avoid falling behind early in the race, but ensure it's sustainable to avoid burnout in later segments.
  • Compromised Running Training: Simulate race conditions by running immediately after strength exercises like sled pulls and burpees to adapt to the fatigue and maintain speed.
Similar Athletes
De Quadros Soto Gonzalo 2022 Madrid 01:50:42
Veraar Jairo 2023 Amsterdam 01:50:31
Huang Yi Chien HKGHYROX 2024 Hong Kong 01:51:05
Kruger Stephan 2023 München 01:50:48
Maschek Sven 2020 Karlsruhe 01:50:34
Ironmonger Anthony 2023 London 01:51:14
Jegede Peter 2023 Barcelona 01:50:28
Prochazka Kai 2024 Hamburg 01:50:58
Van Haandel Roel 2022 Amsterdam 01:51:01
Quesada Brisson Nacor 2023 Barcelona 01:50:55

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download