Gray 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 998 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #175009 01:44:38 259th in AG | Top 90.2% 1094th | Top 85.7%
-00:31
50:37
Run Total
-00:02
06:20
Avg. Lap
+00:20
05:34
Best Lap
+01:36
46:02
Workout Total
+00:12
05:45
Avg. Workout
-01:09
08:03
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 998 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 998 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Gray 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 Gray 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 998 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 Gray 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 Gray 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 06:17. Check the detail of the improvement plan below.

03:04 Potential Improvement 48.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 03:04 09:24 to 06:20 48.8%
Burpees Broad Jump 01:59 08:50 to 06:51 31.6%
Run Total 01:12 50:37 to 49:25 19.1%
Ski Erg 00:02 04:46 to 04:44 0.5%
Sled Push 00:00 03:10 to 03:10 0.0%
Sled Pull 00:00 05:26 to 05:26 0.0%
Rowing 00:00 05:10 to 05:10 0.0%
Farmers Carry 00:00 02:16 to 02:16 0.0%
Wall Balls 00:00 07:00 to 07:00 0.0%

Splits Time

Gray Tom Perfect Race
Splits Total Average Total
Running 1 05:34 00:00 05:19 +00:15 00:00 +00:00
Ski Erg 04:46 05:34 04:43 +00:03 05:19 +00:15
Running 2 05:37 10:20 05:48 -00:11 10:02 +00:18
Sled Push 03:10 15:57 03:31 -00:21 15:50 +00:07
Running 3 05:39 19:07 06:22 -00:43 19:21 -00:14
Sled Pull 05:26 24:46 06:05 -00:39 25:43 -00:57
Running 4 05:44 30:12 06:22 -00:38 31:48 -01:36
Burpees Broad Jump 08:50 35:56 07:05 +01:45 38:10 -02:14
Running 5 06:29 44:46 06:39 -00:10 45:15 -00:29
Rowing 05:10 51:15 05:13 -00:03 51:54 -00:39
Running 6 05:58 56:25 06:27 -00:29 57:07 -00:42
Farmers Carry 02:16 01:02:23 02:36 -00:20 01:03:34 -01:11
Running 7 06:38 01:04:39 06:27 +00:11 01:06:10 -01:31
Sandbag Lunges 09:24 01:11:17 06:34 +02:50 01:12:37 -01:20
Running 8 09:02 01:20:41 07:36 +01:26 01:19:11 +01:30
Wall Balls 07:00 01:29:43 08:39 -01:39 01:26:47 +02:56
Roxzone 08:03 01:44:38 09:12 -01:09 01:44:38
Based on 998 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tom Gray had a solid performance in the HYROX race in London, finishing in the top 56% of all athletes. He displayed strengths in certain segments, such as the Sled Push, Sled Pull, and Wall Balls, where he was faster than average. However, there are areas that need improvement, particularly in the Sandbag Lunges, Burpees Broad Jump, and the overall running time.

Segments to Improve


1. Sandbag Lunges:
Tom Gray lost significant time in this segment, being 2 minutes and 52 seconds slower than average. To improve performance in this area, he should focus on strengthening his legs and core. Exercises such as squats, lunges, and deadlifts can help build leg strength. Additionally, incorporating exercises like Russian twists and planks can improve core stability, which is crucial for efficient movement during the sandbag lunges.

2. Burpees Broad Jump:
Tom Gray's performance in this segment was 2 minutes and 9 seconds slower than average. To improve his speed and efficiency in burpees, he should work on explosive power and cardiovascular endurance. Incorporate exercises like box jumps, plyometric push-ups, and high-intensity interval training (HIIT) to improve power and endurance. Additionally, focusing on proper form during the burpees, such as maintaining a tight core and using the legs to generate power, can lead to faster times.

3. Overall Running Time:
Tom Gray's total running time was 2 minutes slower than average. To improve his running performance, he should focus on both speed and endurance training. Incorporating interval training, hill sprints, and tempo runs can help improve his running speed. Additionally, increasing overall cardiovascular endurance through longer distance runs can help him maintain a faster pace throughout the race.

Strategies


1. Pacing:
Tom Gray should work on maintaining a consistent pace throughout the race. Analyzing his splits, it is evident that he started strong in the first running segment (Running 1) and later struggled in the Sandbag Lunges, Burpees Broad Jump, and the final running segment (Running 8). He should aim to distribute his energy evenly throughout the race to avoid fatigue in the later stages.

2. Transition Time:
Tom Gray should focus on improving his transition time between segments, as indicated by the slower Roxzone time compared to average. This can be achieved through practicing efficient transitions during training sessions. Setting up mock race scenarios and practicing quick and seamless transitions will help reduce overall time spent in the Roxzone.

3. Strength and Running Balance:
Tom Gray should strive for a balanced training routine that incorporates both strength and running workouts. Although he performed well in certain strength-based segments, improving his overall fitness and running ability will lead to better performance. Creating a training plan that includes specific strength exercises alongside running workouts will help him achieve this balance.

In conclusion, Tom Gray displayed strengths in certain segments of the HYROX race, but there are areas that require improvement. By focusing on specific training strategies and techniques, such as leg and core strengthening exercises for the Sandbag Lunges, explosive power training for Burpees Broad Jump, and a balanced training plan for overall running performance, Tom Gray can enhance his performance in future races. Additionally, implementing race strategies such as pacing and efficient transitions will contribute to better overall 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
Colombo Lorenzo 2024 Milan 01:44:29
Babel Ronny 2019 Hamburg 01:44:25
Richter Thuesen Simon 2024 Milan 01:44:08
Perez Estrada Fernando 2024 Ciudad de Mexico 01:44:58
Kreidenweiss Andreas 2024 Stockholm 01:44:47
chevrey nicolas 2024 Frankfurt 01:44:42
Pugliese Antonino 2024 Milan 01:45:02
Ekkebus Marco 2023 Amsterdam 01:44:18
Enver Huseyin 2024 London 01:44:24
Hume Daniel 2023 Dublin 01:45:00

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 London 01:25:46

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