Dive into this athlete’s performance at 2022 New York 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 476 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 Thomas Dwayne'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 Thomas Dwayne'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 Thomas Dwayne'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 Thomas Dwayne'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 22:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 21:15 | 01:14:50 to 53:35 | 94.2% |
| Rowing | 00:57 | 06:22 to 05:25 | 4.2% |
| Ski Erg | 00:15 | 05:10 to 04:55 | 1.1% |
| Sled Pull | 00:06 | 06:55 to 06:49 | 0.4% |
| Sled Push | 00:00 | 03:53 to 03:53 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:06 to 07:06 | 0.0% |
| Farmers Carry | 00:00 | 02:20 to 02:20 | 0.0% |
| Sandbag Lunges | 00:00 | 05:13 to 05:13 | 0.0% |
| Wall Balls | 00:00 | 07:23 to 07:23 | 0.0% |
| Thomas Dwayne | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:12 | 00:00 | 05:33 +00:39 | 00:00 +00:00 |
| Ski Erg | 05:10 | 06:12 | 04:53 +00:17 | 05:33 +00:39 |
| Running 2 | 07:03 | 11:22 | 06:21 +00:42 | 10:26 +00:56 |
| Sled Push | 03:53 | 18:25 | 03:55 -00:02 | 16:47 +01:38 |
| Running 3 | 07:51 | 22:18 | 07:04 +00:47 | 20:42 +01:36 |
| Sled Pull | 06:55 | 30:09 | 06:51 +00:04 | 27:46 +02:23 |
| Running 4 | 08:53 | 37:04 | 07:08 +01:45 | 34:37 +02:27 |
| Burpees Broad Jump | 07:06 | 45:57 | 08:05 -00:59 | 41:45 +04:12 |
| Running 5 | 09:41 | 53:03 | 07:26 +02:15 | 49:50 +03:13 |
| Rowing | 06:22 | 01:02:44 | 05:29 +00:53 | 57:16 +05:28 |
| Running 6 | 08:23 | 01:09:06 | 07:08 +01:15 | 01:02:45 +06:21 |
| Farmers Carry | 02:20 | 01:17:29 | 02:54 -00:34 | 01:09:53 +07:36 |
| Running 7 | 08:13 | 01:19:49 | 07:10 +01:03 | 01:12:47 +07:02 |
| Sandbag Lunges | 05:13 | 01:28:02 | 07:32 -02:19 | 01:19:57 +08:05 |
| Running 8 | 12:38 | 01:33:15 | 09:02 +03:36 | 01:27:29 +05:46 |
| Wall Balls | 07:23 | 01:45:53 | 09:53 -02:30 | 01:36:31 +09:22 |
| Roxzone | 03:54 | 01:57:01 | 10:37 -06:43 | 01:57:01 |
Based on the splits analysis, it is evident that Dwayne's strength lies in the Sled Push and Sled Pull segments, where he performed faster than average. However, he struggled in the Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8 segments, consistently performing slower than average.
- Interval Training: Incorporating interval training sessions into Dwayne's training routine can help improve his running speed and endurance. He can perform high-intensity intervals with short recovery periods to simulate the demands of the race.
- Hill Sprints: Adding hill sprints to his training routine can help Dwayne build leg strength and improve his running power. Sprinting uphill challenges the muscles in a different way and can enhance his overall running performance.
- Tempo Runs: Including tempo runs, which are sustained efforts at a comfortably hard pace, can help Dwayne improve his aerobic capacity and running efficiency. By maintaining a challenging pace for a significant distance, he can build his endurance and improve his overall running performance.
- Running Technique: Working with a running coach or analyzing his running form can help Dwayne identify any inefficiencies or areas for improvement. Focusing on proper running mechanics, including stride length, foot strike, and posture, can contribute to faster and more efficient running.
- Transitions: Dwayne should focus on improving his transition time in the roxzone. This can be achieved by enhancing his overall fitness and practicing quick transitions between exercises. Incorporating circuit training into his routine can help simulate the demands of transitioning between different movements efficiently.
- Mental Preparation: Developing mental strategies, such as positive self-talk and visualization, can help Dwayne stay focused and motivated during the race. Setting specific goals for each segment and breaking the race down into smaller, manageable parts can also contribute to a more successful performance.
In conclusion, Dwayne Thomas demonstrated strengths in the Sled Push and Sled Pull segments but struggled with his running performance in various segments. By incorporating specific training strategies and techniques, such as interval training, hill sprints, tempo runs, and focusing on running form, Dwayne can improve his overall running performance. Additionally, attention to pacing, smooth transitions, and mental preparation can contribute to a more successful race experience.
| Similar Athletes | |||
|---|---|---|---|
| Fleming James | 2023 Glasgow | 01:56:32 | |
| Limbani Hiran | 2024 Glasgow | 01:57:13 | |
| Lanquetin Allan | 2023 Paris | 01:56:31 | |
| Mullarkey Michael | 2024 Copenhagen | 01:56:35 | |
| Abdelli Amor | 2023 Paris | 01:56:33 | |
| Flaig Florian | 2024 Frankfurt | 01:57:11 | |
| Petty Jamie | 2024 Melbourne | 01:57:22 | |
| Kaufmann André | 2018 Stuttgart | 01:57:06 | |
| Gonzales Arthur | 2021 Dallas | 01:56:57 | |
| Mercurio Johann | 2023 München | 01:57:03 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Dallas | 01:47:01 | |
| 2024 Fort Lauderdale | 01:52:06 | |
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