Dive into this athlete’s performance at 2023 Amsterdam 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 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 06:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 02:03 (From 07:18 to 05:15) | 29.5% |
| Run Total | 01:56 (From 46:58 to 45:02) | 27.8% |
| Farmers Carry | 01:37 (From 03:54 to 02:17) | 23.3% |
| Sled Push | 00:51 (From 03:55 to 03:04) | 12.2% |
| Wall Balls | 00:25 (From 07:23 to 06:58) | 6.0% |
| Ski Erg | 00:05 (From 04:38 to 04:33) | 1.2% |
| BBJ | 00:00 (From 04:28 to 04:28) | 0.0% |
| Rowing | 00:00 (From 04:43 to 04:43) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:16 to 05:16) | 0.0% |
| Thomas Ashok | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:53 -01:05 | 00:00 +00:00 |
| Ski Erg | 04:38 | 03:48 | 04:33 +00:05 | 04:53 -01:05 |
| Running 2 | 05:18 | 08:26 | 05:18 +00:00 | 09:26 -01:00 |
| Sled Push | 03:55 | 13:44 | 03:10 +00:45 | 14:44 -01:00 |
| Running 3 | 06:04 | 17:39 | 05:47 +00:17 | 17:54 -00:15 |
| Sled Pull | 07:18 | 23:43 | 05:28 +01:50 | 23:41 +00:02 |
| Running 4 | 05:59 | 31:01 | 05:48 +00:11 | 29:09 +01:52 |
| Burpees Broad Jump | 04:28 | 37:00 | 06:05 -01:37 | 34:57 +02:03 |
| Running 5 | 06:12 | 41:28 | 06:00 +00:12 | 41:02 +00:26 |
| Rowing | 04:43 | 47:40 | 04:59 -00:16 | 47:02 +00:38 |
| Running 6 | 06:14 | 52:23 | 05:50 +00:24 | 52:01 +00:22 |
| Farmers Carry | 03:54 | 58:37 | 02:21 +01:33 | 57:51 +00:46 |
| Running 7 | 06:15 | 01:02:31 | 05:49 +00:26 | 01:00:12 +02:19 |
| Sandbag Lunges | 05:16 | 01:08:46 | 05:41 -00:25 | 01:06:01 +02:45 |
| Running 8 | 07:11 | 01:14:02 | 06:37 +00:34 | 01:11:42 +02:20 |
| Wall Balls | 07:23 | 01:21:13 | 07:25 -00:02 | 01:18:19 +02:54 |
| Roxzone | 05:10 | 01:33:37 | 07:53 -02:43 | 01:33:37 |
Ashok's best running lap was 00:03:48, which was 00:52 faster than the average. This indicates that he has good running speed and potential in this area.
To improve in the Run Total segment, Ashok should focus on improving his overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT) workouts, incorporating exercises such as sprints, shuttle runs, and stair running. Ashok should also work on his transition time between exercise zones to minimize rest and maximize efficiency.
For the Sled Pull and Farmers Carry segments, Ashok should focus on improving his upper body and grip strength. Exercises such as deadlifts, bent-over rows, pull-ups, and farmer's carries using heavy weights will help develop the necessary strength and endurance for these segments.
In the Sled Push and Running 7 segments, Ashok should work on improving his lower body strength and power. Exercises like squats, lunges, box jumps, and sled pushes will help enhance his leg strength and explosive power, enabling him to perform better in these segments.
For the Running 6 and Running 8 segments, Ashok should focus on improving his endurance and stamina. Long-distance running, interval training, and tempo runs will help him build the necessary endurance for these segments.
In the Running 3 and Running 5 segments, Ashok should work on his speed and agility. Incorporating speed drills, such as ladder drills, cone drills, and shuttle runs, will help improve his quickness and agility on the course.
Additionally, Ashok should prioritize efficient transitions between exercise zones to minimize time spent in the roxzone. Practicing quick and smooth transitions during training will help him save valuable seconds during the race.
Incorporating specific training sessions that simulate the race conditions will also be beneficial. This can include practicing the race segments individually, as well as incorporating a combination of exercises that mimic the demands of the HYROX race.
Overall, by focusing on improving his overall fitness, strength, endurance, and specific skills for each segment, Ashok Thomas can enhance his performance in future HYROX races. With dedication to targeted training strategies, he can continue to improve his rankings and achieve personal bests.
| Similar Athletes | |||
|---|---|---|---|
| Curbelo Noda Nauzet | 2023 Madrid | 01:33:15 | |
| Becker Marc | 2022 Frankfurt | 01:33:48 | |
| Brown Peter | 2024 Birmingham | 01:33:37 | |
| Wolfanger Christian | 2019 Frankfurt | 01:33:52 | |
| Ilmedo William | 2024 Singapore National Stadium | 01:33:14 | |
| Hagmann David | 2022 Frankfurt | 01:33:19 | |
| Otto Phillip | 2023 Karlsruhe | 01:33:19 | |
| Lorenzen Thorben | 2022 Hamburg | 01:34:00 | |
| Leenman Roy | 2024 Amsterdam | 01:33:44 | |
| Hallett Nathan | 2023 London | 01:34:05 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Thomas Ashok
