Kapitan Tom Hyrox Result

Dive into this athlete’s performance at 2024 Brisbane 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 804 similar athletes.

Performance Highlights

CZE CZE Flag Men 30-34 #101007 01:48:57 138th in AG | Top 89.6% 526th | Top 88.6%
+02:05
55:04
Run Total
+00:17
06:53
Avg. Lap
+01:03
06:24
Best Lap
-02:27
43:45
Workout Total
-00:18
05:28
Avg. Workout
+00:18
10:12
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 804 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 804 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Kapitan 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 Kapitan 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 804 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 Kapitan 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 Kapitan 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 06:34. Check the detail of the improvement plan below.

03:53 Potential Improvement 59.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:53 55:04 to 51:11 59.1%
Sandbag Lunges 01:28 08:10 to 06:42 22.3%
Burpees Broad Jump 01:13 08:30 to 07:17 18.5%
Ski Erg 00:00 04:23 to 04:23 0.0%
Sled Push 00:00 03:00 to 03:00 0.0%
Sled Pull 00:00 05:50 to 05:50 0.0%
Rowing 00:00 04:34 to 04:34 0.0%
Farmers Carry 00:00 02:44 to 02:44 0.0%
Wall Balls 00:00 06:34 to 06:34 0.0%

Splits Time

Kapitan Tom Perfect Race
Splits Total Average Total
Running 1 03:57 00:00 05:18 -01:21 00:00 +00:00
Ski Erg 04:23 03:57 04:47 -00:24 05:18 -01:21
Running 2 06:24 08:20 05:59 +00:25 10:05 -01:45
Sled Push 03:00 14:44 03:43 -00:43 16:04 -01:20
Running 3 07:06 17:44 06:36 +00:30 19:47 -02:03
Sled Pull 05:50 24:50 06:33 -00:43 26:23 -01:33
Running 4 07:33 30:40 06:35 +00:58 32:56 -02:16
Burpees Broad Jump 08:30 38:13 07:22 +01:08 39:31 -01:18
Running 5 07:21 46:43 06:54 +00:27 46:53 -00:10
Rowing 04:34 54:04 05:19 -00:45 53:47 +00:17
Running 6 07:02 58:38 06:40 +00:22 59:06 -00:28
Farmers Carry 02:44 01:05:40 02:41 +00:03 01:05:46 -00:06
Running 7 07:19 01:08:24 06:41 +00:38 01:08:27 -00:03
Sandbag Lunges 08:10 01:15:43 06:54 +01:16 01:15:08 +00:35
Running 8 08:25 01:23:53 08:08 +00:17 01:22:02 +01:51
Wall Balls 06:34 01:32:18 08:53 -02:19 01:30:10 +02:08
Roxzone 10:12 01:48:57 09:54 +00:18 01:48:57
Based on 804 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Tom Kapitan delivered a solid performance at the 2024 Brisbane Hyrox event, ranking in the top 51% overall and top 55% within his age group. His overall time was 01:48:57. While his strength shines in several exercises, notably the Rowing and Wall Balls, his running performance suggests room for improvement, with a total running time of 00:55:04, which is 01:48 slower than the average. His early running segments indicate a strong start, particularly in Running 1, suggesting potential overexertion at the start, which may have impacted his subsequent running efficiency. Overall, Tom demonstrates a balanced profile with a slight advantage in strength-based exercises but needs to focus on running endurance and pacing.

Segments to Improve

  • Total Running Time: To improve overall running time, Tom should focus on endurance training, interval workouts, and pacing strategies. Suggested Exercises:
    • Long-distance runs at a steady pace to build aerobic capacity.
    • Interval training sessions, such as 400m repeats with 1-minute rest, to enhance speed and recovery.
    • Tempo runs combining steady and faster-paced intervals to improve lactate threshold.
  • Sandbag Lunges: Improvement in this segment can be achieved by strengthening leg muscles and enhancing muscular endurance. Suggested Exercises:
    • Lunges with weights to build strength and improve form.
    • Step-ups with a sandbag to simulate race conditions and improve balance.
    • Plyometric exercises like jump lunges to increase power and agility.
  • Burpees Broad Jump: Focus on boosting cardiovascular fitness and explosive power. Suggested Exercises:
    • High-intensity interval training (HIIT) sessions that include burpee variations.
    • Box jumps and squat jumps to increase explosive leg strength.
    • Burpee intervals with increasing intensity to improve endurance.
  • Roxzone: To reduce transition times, Tom should work on agility and transition efficiency. Suggested Exercises:
    • Agility ladder drills to improve footwork and transition speed.
    • Simulated transition drills in training to practice quick equipment changes and movement.
    • Core strengthening exercises to maintain stability during transitions.
  • Farmers Carry: Enhance grip strength and core stability to improve performance. Suggested Exercises:
    • Farmers walk with varied weights to build grip strength and core stability.
    • Deadlifts and shrugs to enhance upper body strength.
    • Core exercises like planks and Russian twists for improved overall stability.

Race Strategies

  • Pacing Strategy: Focus on a more conservative start to maintain energy for later segments. Implement negative splits in running, where Tom runs the second half faster than the first.
  • Transition Efficiency: Practice smooth and quick transitions between exercises to minimize time spent in the Roxzone.
  • Compromised Running Drills: Simulate race conditions by practicing running immediately after strength exercises to adapt to running on fatigued legs.
  • Race Simulation: Conduct full race simulations during training to fine-tune pacing, transitions, and overall strategy.
Similar Athletes
Barcenilla Raymond 2022 Los Angeles 01:48:53
Lorenzen Sven 2018 Hamburg 01:48:29
Mulero Alexander 2023 Frankfurt 01:49:05
Urbaniak Mirek 2024 Poznan 01:48:35
Tan Daryl 2023 Singapore 01:48:54
Griffiths James 2023 Birmingham 01:49:23
Springer Florian 2021 Hamburg 01:48:44
Slot Rens 2023 Amsterdam 01:48:59
Celis Ivan 2024 Dallas 01:49:18
Escande Edouard 2024 Marseille 01:49:25

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