Season 23/24 2024 Malaga (2234) HYROX (1855) Men (1229) Ralph Tom

Ralph Tom Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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.

Performance Highlights

GBR GBR Flag Men 35-39 #111030 01:22:58 67th in AG | Top 27.6% 285th | Top 23.2%
-03:02
38:27
Run Total
-00:22
04:48
Avg. Lap
+00:10
04:37
Best Lap
+01:09
36:11
Workout Total
+00:09
04:31
Avg. Workout
+01:56
08:25
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 1000 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ralph 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 Ralph 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 1000 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 Ralph 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 Ralph 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 03:50. Check the detail of the improvement plan below.

01:43 Potential Improvement 44.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:43 06:26 to 04:43 44.8%
Sled Pull 00:57 05:23 to 04:26 24.8%
Rowing 00:24 05:04 to 04:40 10.4%
Ski Erg 00:22 04:41 to 04:19 9.6%
Sled Push 00:20 02:55 to 02:35 8.7%
Farmers Carry 00:04 02:02 to 01:58 1.7%
Sandbag Lunges 00:00 03:56 to 03:56 0.0%
Wall Balls 00:00 05:44 to 05:44 0.0%
Run Total 00:00 38:27 to 38:27 0.0%

Splits Time

Ralph Tom Perfect Race
Splits Total Average Total
Running 1 04:22 00:00 04:29 -00:07 00:00 +00:00
Ski Erg 04:41 04:22 04:24 +00:17 04:29 -00:07
Running 2 04:37 09:03 04:51 -00:14 08:53 +00:10
Sled Push 02:55 13:40 02:51 +00:04 13:44 -00:04
Running 3 04:56 16:35 05:14 -00:18 16:35 +00:00
Sled Pull 05:23 21:31 04:45 +00:38 21:49 -00:18
Running 4 04:42 26:54 05:13 -00:31 26:34 +00:20
Burpees Broad Jump 06:26 31:36 05:02 +01:24 31:47 -00:11
Running 5 04:58 38:02 05:23 -00:25 36:49 +01:13
Rowing 05:04 43:00 04:45 +00:19 42:12 +00:48
Running 6 04:44 48:04 05:16 -00:32 46:57 +01:07
Farmers Carry 02:02 52:48 02:07 -00:05 52:13 +00:35
Running 7 04:51 54:50 05:15 -00:24 54:20 +00:30
Sandbag Lunges 03:56 59:41 04:53 -00:57 59:35 +00:06
Running 8 05:20 01:03:37 05:46 -00:26 01:04:28 -00:51
Wall Balls 05:44 01:08:57 06:15 -00:31 01:10:14 -01:17
Roxzone 08:25 01:22:58 06:29 +01:56 01:22:58
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Tom Ralph's performance in the 2024 Malaga HYROX race places him solidly within the top echelons of his age group and overall, indicating a high level of fitness and dedication to his training. His overall time and overall rank reflect a well-prepared athlete with strengths in both running and hybrid events. Notably, Tom's total running time was significantly faster than the average, suggesting a strong runner's profile. However, the analysis indicates potential areas for improvement, especially in transition times and specific strength exercises.

Segments to Improve:

  • Roxzone (00:08:25, 02:00 slower than average): This segment highlights a need for improved fitness and faster transitions between exercises. To enhance performance here, focus on interval training that mimics the race's structure, including short, intense bouts of exercise followed by quick transitions. Practice drills that simulate moving from one exercise to the next to decrease downtime.
  • Burpees Broad Jump (00:06:26, 01:35 slower than average): This result suggests a need for both technique improvement and explosive strength development. Incorporate plyometric exercises such as box jumps, squat jumps, and lunge jumps to build explosive power. Practicing the burpee broad jump with a focus on efficient movement and minimal ground contact time can also improve performance.
  • Sled Pull (00:05:23, 00:39 slower than average): To improve in this area, focus on building lower body strength through exercises such as deadlifts, squats, and weighted sled drags. Improving grip strength will also aid in this segment, so incorporate grip-specific exercises like farmer's walks and towel pull-ups.
  • Rowing (00:05:04, 00:19 slower than average): Rowing performance can be enhanced by focusing on both technique and cardiovascular endurance. High-intensity interval training (HIIT) on the rowing machine can improve cardiovascular response, while technique drills focusing on efficient power application during the stroke can enhance overall rowing efficiency.

Race Strategies:

  • Start Strategically: Given Tom's tendency to run faster than average, it's crucial to start at a sustainable pace to prevent early fatigue. Implement pacing strategies in training to develop a sense of sustainable effort levels throughout the race.
  • Transitions: Given the lost time in the Roxzone, focus on reducing transition times. Practice specific transition drills in training, moving swiftly from one exercise to the next without sacrificing form or efficiency.
  • Strength Endurance: As Tom's performance suggests a more runner-oriented profile, incorporating more strength training, specifically targeting muscle endurance, can provide a more balanced performance. This includes higher repetition sets with moderate weights to mimic the endurance required for HYROX events.
  • Tactical Recovery: Implement strategic short recovery periods during training to mimic the race's demands. Learning when and how to recover briefly during the race can help maintain a higher overall pace without leading to burnout.

By focusing on these areas of improvement and implementing the suggested strategies, Tom Ralph can expect to see significant enhancements in his HYROX race performance. Continued dedication to both running and strength training, alongside strategic race pacing, will be key to ascending the ranks in future events.

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
Ahmed Guesmi 2023 Dubai 01:22:55
Roper Brian 2024 Sports Direct HYROX London 01:23:22
Caseley Phil 2024 Malaga 01:22:35
Whittle Andrew 2022 Birmingham 01:22:43
Van Middelkoop Romijn 2024 Rotterdam 01:23:25
Benz Christian 2023 München 01:22:54
Marcou Sebastien 2024 Stuttgart 01:22:33
Pe Benito Dixon James 2023 Milan 01:22:50
Keane Padraig 2023 Dublin 01:23:15
Mc Derment Leslie James 2023 Glasgow 01:23:23

Measure Your Performance Against Top Athletes

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