Dive into this athlete’s performance at 2024 Birmingham 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.
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 Cox Thomas'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 Cox Thomas'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 Cox Thomas'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 Cox Thomas'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
03:18.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Thomas Cox, in the Birmingham HYROX event, demonstrated an impressive performance overall, finishing in the top 37% of all athletes and the top 44% in his age group (30-34). A key highlight of his performance was his total running time, which was faster than average by 02:34. This suggests that Thomas has a running profile and excels more in this aspect. However, it is also important to highlight the need for pacing strategy as his first running segment was slower than average, indicating a potential slow start. As the race progressed, Thomas managed to pick up speed, which is evident in the faster than average splits from running 2 to running 8.
Segments to Improve
Roxzone: Thomas's Roxzone time was significantly slower than the average, which indicates a need for improvement in transition time and overall fitness. Specific drills to improve fitness and transition speed could include high-intensity interval training, focusing on quick bursts of energy and rapid recovery.
Wall Balls: Thomas' time in this segment was slower than average, suggesting a need for improved strength and endurance. Specific exercises to enhance performance in wall balls could include squats, lunges, and kettlebell swings to build lower body strength and medicine ball training to enhance shoulder stability and power.
Burpees Broad Jump: This segment was also slower than average for Thomas. To improve in this segment, plyometric exercises such as box jumps and jumping lunges can be incorporated into his training routine. Also, burpee drills focusing on speed and efficiency can be beneficial.
Sandbag Lunges: Although the difference is smaller in this segment, there is still room for improvement. Strength training, especially focusing on the lower body, and lunging exercises with varied weights can help improve performance.
Ski Erg: Thomas was slower in the Ski Erg segment. To improve in this area, exercises that mimic the Ski Erg motion, such as cable machine workouts, can be incorporated. Also, working on core strength and stability can enhance Ski Erg performance.
Race Strategies
Based on the analysis, here are a few strategies that could be implemented in future races for better performance:
Pacing: Thomas should work on a pacing strategy, particularly at the start of the race, to avoid starting too slow. This could involve setting a specific pace target for the first running segment and practicing maintaining this pace in training.
Strength Training: Given that Thomas seems to excel in running, incorporating more strength training into his routine could help improve his overall performance. This could involve focusing on exercises that enhance performance in specific segments like wall balls and burpees broad jump.
Transition Efficiency: Improving efficiency in transitions could significantly improve Thomas's overall time. This could involve practicing transitions in training and focusing on quick recovery post running segments.
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