Dive into this athlete’s performance at 2023 Milan 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 576 similar athletes.
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!
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.
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.
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.
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.
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 05:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 02:52 (From 08:50 to 05:58) | 55.3% |
| Sled Push | 01:47 (From 05:18 to 03:31) | 34.4% |
| Farmers Carry | 00:20 (From 02:30 to 02:10) | 6.4% |
| Sandbag Lunges | 00:09 (From 05:03 to 04:54) | 2.9% |
| Ski Erg | 00:03 (From 04:14 to 04:11) | 1.0% |
| BBJ | 00:00 (From 03:59 to 03:59) | 0.0% |
| Rowing | 00:00 (From 04:26 to 04:26) | 0.0% |
| Wall Balls | 00:00 (From 05:32 to 05:32) | 0.0% |
| Run Total | 00:00 (From 37:34 to 37:34) | 0.0% |
| George Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:11 | 00:00 | 04:15 -00:04 | 00:00 +00:00 |
| Ski Erg | 04:14 | 04:11 | 04:22 -00:08 | 04:15 -00:04 |
| Running 2 | 04:14 | 08:25 | 04:35 -00:21 | 08:37 -00:12 |
| Sled Push | 05:18 | 12:39 | 03:43 +01:35 | 13:12 -00:33 |
| Running 3 | 04:55 | 17:57 | 04:59 -00:04 | 16:55 +01:02 |
| Sled Pull | 08:50 | 22:52 | 06:31 +02:19 | 21:54 +00:58 |
| Running 4 | 05:03 | 31:42 | 05:01 +00:02 | 28:25 +03:17 |
| Burpees Broad Jump | 03:59 | 36:45 | 04:27 -00:28 | 33:26 +03:19 |
| Running 5 | 04:51 | 40:44 | 05:06 -00:15 | 37:53 +02:51 |
| Rowing | 04:26 | 45:35 | 04:33 -00:07 | 42:59 +02:36 |
| Running 6 | 04:38 | 50:01 | 05:01 -00:23 | 47:32 +02:29 |
| Farmers Carry | 02:30 | 54:39 | 02:16 +00:14 | 52:33 +02:06 |
| Running 7 | 04:33 | 57:09 | 05:04 -00:31 | 54:49 +02:20 |
| Sandbag Lunges | 05:03 | 01:01:42 | 05:06 -00:03 | 59:53 +01:49 |
| Running 8 | 05:13 | 01:06:45 | 05:37 -00:24 | 01:04:59 +01:46 |
| Wall Balls | 05:32 | 01:11:58 | 06:54 -01:22 | 01:10:36 +01:22 |
| Roxzone | 06:03 | 01:23:22 | 05:52 +00:11 | 01:23:22 |
One of the key highlights of Thomas's performance was his total running time of 00:37:34, which was 02:49 faster than the average. This indicates that Thomas has a strong running profile and should continue to prioritize his running training. His best running lap was 00:04:11, which was 00:12 faster than the average.
Sled Pull: Thomas's time of 00:08:50 was 03:42 slower than the average. To improve his performance in this segment, Thomas should incorporate exercises that specifically target the muscles used in sled pulling, such as deadlifts, squats, and lunges. He should also focus on improving his grip strength through exercises like farmer's carries and hanging from a bar.
Sled Push: Although Thomas's time of 00:05:18 was not as slow as the Sled Pull, he still lost valuable time in this segment. To improve his performance, Thomas should work on developing explosive leg strength through exercises like squats, lunges, and box jumps. He should also focus on improving his overall lower body endurance through exercises like running or cycling intervals.
Farmers Carry: Thomas's time of 00:02:30 was 00:19 slower than the average. To improve his performance in this segment, Thomas should focus on improving his grip strength through exercises like farmer's carries and deadlifts. He should also work on improving his overall upper body strength and endurance through exercises like pull-ups, push-ups, and shoulder presses.
Sandbag Lunges: Thomas's time of 00:05:03 was 00:12 slower than the average. To improve his performance in this segment, Thomas should work on improving his lower body strength and stability through exercises like squats, lunges, and step-ups. He should also focus on improving his core strength and balance through exercises like planks and single-leg exercises.
In summary, Thomas George had a strong performance in the 2023 Milan Hyrox race, particularly in the running segments. To improve his overall performance, he should focus on improving his strength and endurance in the segments where he lost the most time. By incorporating specific exercises and form corrections, Thomas can turn these weaknesses into strengths. Additionally, he should implement race strategies that prioritize pacing, form, and efficient transitions.
| Similar Athletes | |||
|---|---|---|---|
| Verheughe Christian | 2024 Madrid | 01:23:41 | |
| Krave Magnus | 2024 Stockholm | 01:22:59 | |
| Holweg David | 2024 Karlsruhe | 01:23:41 | |
| Lee Alan | 2023 Dallas | 01:23:44 | |
| Dong Joobong | 2024 Incheon | 01:22:59 | |
| Willmann Leo | 2023 München | 01:23:35 | |
| Heeke Fabian | 2024 Hamburg | 01:23:02 | |
| Holloway Ian | 2024 London | 01:22:59 | |
| Van Ampting Lars | 2022 Amsterdam | 01:23:24 | |
| Daubitz Eric | 2021 Berlin | 01:22:58 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Turin George Thomas | 01:20:22 | |
| 2024 Rimini George Thomas | 01:16:42 | |
| 2024 Milan George Thomas | 01:16:17 | |
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George Thomas
