Woodcraft Tom Hyrox Result

Dive into this athlete’s performance at 2022 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 549 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #131029 01:55:03 163rd in AG | Top 95.3% 708th | Top 93.8%
-00:52
55:14
Run Total
-00:05
06:54
Avg. Lap
+00:16
05:49
Best Lap
+01:03
49:22
Workout Total
+00:08
06:10
Avg. Workout
-00:15
10:31
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 549 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 549 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Woodcraft 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 Woodcraft 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 549 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 Woodcraft 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 Woodcraft 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 06:29. Check the detail of the improvement plan below.

02:11 Potential Improvement 33.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:11 55:14 to 53:03 33.7%
Sandbag Lunges 01:28 08:32 to 07:04 22.6%
Sled Push 01:18 05:15 to 03:57 20.1%
Wall Balls 00:48 10:08 to 09:20 12.3%
Farmers Carry 00:44 03:38 to 02:54 11.3%
Ski Erg 00:00 04:29 to 04:29 0.0%
Sled Pull 00:00 05:15 to 05:15 0.0%
Burpees Broad Jump 00:00 07:20 to 07:20 0.0%
Rowing 00:00 04:45 to 04:45 0.0%

Splits Time

Woodcraft Tom Perfect Race
Splits Total Average Total
Running 1 05:49 00:00 05:35 +00:14 00:00 +00:00
Ski Erg 04:29 05:49 04:51 -00:22 05:35 +00:14
Running 2 06:01 10:18 06:15 -00:14 10:26 -00:08
Sled Push 05:15 16:19 03:49 +01:26 16:41 -00:22
Running 3 06:52 21:34 06:59 -00:07 20:30 +01:04
Sled Pull 05:15 28:26 06:40 -01:25 27:29 +00:57
Running 4 07:01 33:41 06:56 +00:05 34:09 -00:28
Burpees Broad Jump 07:20 40:42 07:57 -00:37 41:05 -00:23
Running 5 07:03 48:02 07:19 -00:16 49:02 -01:00
Rowing 04:45 55:05 05:25 -00:40 56:21 -01:16
Running 6 07:15 59:50 07:01 +00:14 01:01:46 -01:56
Farmers Carry 03:38 01:07:05 02:52 +00:46 01:08:47 -01:42
Running 7 07:05 01:10:43 07:03 +00:02 01:11:39 -00:56
Sandbag Lunges 08:32 01:17:48 07:15 +01:17 01:18:42 -00:54
Running 8 08:12 01:26:20 08:50 -00:38 01:25:57 +00:23
Wall Balls 10:08 01:34:32 09:30 +00:38 01:34:47 -00:15
Roxzone 10:31 01:55:03 10:46 -00:15 01:55:03
Based on 549 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tom Woodcraft performed well in the Hyrox race in London, finishing in the top 67% of his age group and the top 62% overall. His overall time of 01:55:03 was respectable, but there are areas where he can improve to enhance his performance in future races.

Segments to Improve


1. Run Total:
Tom's total running time of 00:55:14 was 02:36 slower than the average. To improve this segment, he should focus on improving his overall fitness and his transition time between exercise zones. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve cardiovascular endurance and speed. Additionally, practicing quick transitions between exercises during training sessions can help reduce time lost during transitions in the race.

2. Sandbag Lunges:
Tom's time of 00:08:32 for the sandbag lunges was 01:14 slower than the average. To improve this segment, he should focus on strengthening his leg muscles and improving his lunging technique. Exercises such as squats, lunges, and step-ups can help build the necessary strength and stability for sandbag lunges. Additionally, practicing proper form and maintaining a steady pace during lunges can help improve efficiency and reduce time.

3. Sled Push:
Tom's time of 00:05:15 for the sled push was 00:52 slower than the average. To improve this segment, he should focus on improving his overall strength and power. Incorporating exercises such as sled pushes, sled drags, and weighted sled sprints into his training routine can help build the necessary strength and power for this segment. Additionally, working on explosive movements, such as plyometric exercises, can help improve power output during the sled push.

4. Farmers Carry:
Tom's time of 00:03:38 for the farmers carry was 00:44 slower than the average. To improve this segment, he should focus on improving his grip strength and overall endurance. Incorporating exercises such as farmer's carries, deadlifts, and kettlebell swings can help build grip strength and endurance. Additionally, practicing proper grip technique and finding the most efficient way to carry the weights can help improve performance in this segment.

5. Wall Balls:
Tom's time of 00:10:08 for the wall balls was 00:40 slower than the average. To improve this segment, he should focus on improving his lower body strength and overall technique. Incorporating exercises such as squats, lunges, and plyometric movements can help build lower body strength and power. Additionally, practicing proper wall ball technique, including proper squat depth and an efficient throwing motion, can help improve performance in this segment.

Best Lap and Running 1: Tom's best running lap time of 00:05:49 was 00:30 slower than the average. To improve his running performance, he should focus on improving his overall running endurance and speed. Incorporating interval training, such as tempo runs and interval sprints, can help improve cardiovascular endurance and speed. Additionally, working on running form and efficiency, including stride length and cadence, can help improve running performance.

Running 6: Tom's time of 00:07:15 for running 6 was 00:21 slower than the average. To improve this segment, he should focus on improving his overall running endurance and speed. Incorporating long-distance runs and interval training into his training routine can help improve cardiovascular endurance and speed. Additionally, working on running form and efficiency, including stride length and cadence, can help improve running performance.

Strategies


- Prioritize improving overall fitness and transition time between exercise zones to reduce time lost during the race.
- Incorporate interval training, such as high-intensity interval training (HIIT), to improve cardiovascular endurance and speed.
- Practice quick transitions between exercises during training sessions to reduce time lost during transitions in the race.
- Focus on strengthening leg muscles and improving lunging technique for the sandbag lunges segment.
- Incorporate exercises such as squats, lunges, and step-ups to build leg strength and stability for sandbag lunges.
- Work on improving grip strength and endurance for the farmers carry segment.
- Include exercises such as farmer's carries, deadlifts, and kettlebell swings to build grip strength and endurance.
- Practice proper grip technique and find the most efficient way to carry the weights for the farmers carry segment.
- Focus on improving lower body strength and technique for the wall balls segment.
- Incorporate exercises such as squats, lunges, and plyometric movements to build lower body strength and power.
- Practice proper wall ball technique, including proper squat depth and an efficient throwing motion, for the wall balls segment.
- Prioritize improving overall running endurance and speed for the best lap, running 1, and running 6 segments.
- Incorporate interval training, such as tempo runs and interval sprints, to improve cardiovascular endurance and speed.
- Work on running form and efficiency, including stride length and cadence, to improve running performance.

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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
herman paul 2020 Dallas 01:54:36
Giesau Stephan 2018 Hamburg 01:55:20
Salinas Diego 2024 Ciudad de Mexico 01:54:33
Yosfan Ari 2024 Hamburg 01:54:49
Liow Raymond 2024 Singapore National Stadium 01:54:40
谢 熙今 2024 Beijing 01:54:40
Treglown Luke 2023 London 01:55:01
Eddins Cody 2022 Dallas 01:55:03
De Jong Auke 2024 Amsterdam 01:55:00
Soni Vinnie 2024 Manchester 01:55:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 London 01:51:58

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