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 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.
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.
This section showcases the entire Tilbrook 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 Tilbrook Thomas's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Tilbrook 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.
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 Tilbrook 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 05:30. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:30 | 46:19 to 40:49 | 100.0% |
| Ski Erg | 00:00 | 04:12 to 04:12 | 0.0% |
| Sled Push | 00:00 | 02:19 to 02:19 | 0.0% |
| Sled Pull | 00:00 | 03:04 to 03:04 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:21 to 04:21 | 0.0% |
| Rowing | 00:00 | 04:14 to 04:14 | 0.0% |
| Farmers Carry | 00:00 | 01:24 to 01:24 | 0.0% |
| Sandbag Lunges | 00:00 | 04:03 to 04:03 | 0.0% |
| Wall Balls | 00:00 | 05:43 to 05:43 | 0.0% |
| Tilbrook Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:39 | 00:00 | 04:32 +01:07 | 00:00 +00:00 |
| Ski Erg | 04:12 | 05:39 | 04:24 -00:12 | 04:32 +01:07 |
| Running 2 | 05:24 | 09:51 | 04:52 +00:32 | 08:56 +00:55 |
| Sled Push | 02:19 | 15:15 | 02:51 -00:32 | 13:48 +01:27 |
| Running 3 | 05:42 | 17:34 | 05:18 +00:24 | 16:39 +00:55 |
| Sled Pull | 03:04 | 23:16 | 04:48 -01:44 | 21:57 +01:19 |
| Running 4 | 05:35 | 26:20 | 05:15 +00:20 | 26:45 -00:25 |
| Burpees Broad Jump | 04:21 | 31:55 | 05:07 -00:46 | 32:00 -00:05 |
| Running 5 | 05:53 | 36:16 | 05:26 +00:27 | 37:07 -00:51 |
| Rowing | 04:14 | 42:09 | 04:46 -00:32 | 42:33 -00:24 |
| Running 6 | 05:58 | 46:23 | 05:18 +00:40 | 47:19 -00:56 |
| Farmers Carry | 01:24 | 52:21 | 02:08 -00:44 | 52:37 -00:16 |
| Running 7 | 05:42 | 53:45 | 05:17 +00:25 | 54:45 -01:00 |
| Sandbag Lunges | 04:03 | 59:27 | 04:56 -00:53 | 01:00:02 -00:35 |
| Running 8 | 06:28 | 01:03:30 | 05:51 +00:37 | 01:04:58 -01:28 |
| Wall Balls | 05:43 | 01:09:58 | 06:16 -00:33 | 01:10:49 -00:51 |
| Roxzone | 08:07 | 01:23:43 | 06:38 +01:29 | 01:23:43 |
Tilbrook completed the race in a total time of 01:23:43, with a total running time of 00:46:19. His total running time was 05:45 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time in order to reduce the time spent in the roxzone.
The best running lap for Tilbrook was 00:05:24, which shows his potential for strong running performance.
To improve performance in these segments, Tilbrook should focus on specific training strategies and techniques:
1. Running Technique and Endurance: Tilbrook should work on improving his running technique and endurance, as he was consistently slower than the average in the running segments. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running speed and endurance. Additionally, focusing on form corrections such as maintaining proper posture, stride length, and cadence can also contribute to better running performance.
2. Strength Training: While Tilbrook performed well in the sled push and sled pull segments, he could benefit from additional strength training to improve his overall performance. Incorporating exercises such as squats, lunges, deadlifts, and kettlebell swings can help build lower body and core strength, which are essential for success in Hyrox races.
3. Transition Time: Tilbrook spent 01:41 longer in the roxzone compared to the average. To improve this segment, he should focus on improving his overall fitness and transition time. Incorporating circuit training, plyometric exercises, and practicing quick transitions between exercises can help reduce the time spent in the roxzone.
By implementing these strategies and focusing on the identified areas of improvement, Thomas Tilbrook can enhance his performance in future Hyrox races. Regular training, specific exercises, and form corrections tailored to his strengths and weaknesses will contribute to his success as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Bell Fraser | 2024 Dublin | 01:24:13 | |
| Caton George | 2024 Manchester | 01:23:20 | |
| Howe Tim | 2024 Sports Direct HYROX London | 01:24:00 | |
| Mosconi Giorgio | 2023 Malaga | 01:23:18 | |
| Smith Marc | 2024 Glasgow | 01:24:08 | |
| Pons Quetglas Llorenç | 2024 Madrid | 01:24:08 | |
| Grootscholten Jake | 2024 Rotterdam | 01:24:04 | |
| Van Der Plas Vincent | 2023 Amsterdam | 01:23:50 | |
| Howard Ryan | 2024 Chicago Navy Pier | 01:24:01 | |
| Mc Ginley Christian | 2023 Dublin | 01:23:39 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Manchester | 01:30:57 | |
| 2022 London | 01:26:37 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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