Williams Jones Tommy Hyrox Result

Dive into this athlete’s performance at 2024 Dubai 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 30-34 #103026 01:20:48 39th in AG | Top 48.1% 140th | Top 38.8%
+00:00
40:31
Run Total
+00:01
05:04
Avg. Lap
-00:36
03:47
Best Lap
+00:32
34:38
Workout Total
+00:04
04:19
Avg. Workout
-00:32
05:42
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

Run, Baby, Run!

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!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of Williams Jones Tommy's 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 Williams Jones Tommy hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

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.

Spread of Splits Time

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 Williams Jones Tommy’s 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.

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 Williams Jones Tommy'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 04:43. Check the detail of the improvement plan below.

01:22 Potential Improvement 29.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:22 05:52 to 04:30 29.0%
Sandbag Lunges 01:16 05:42 to 04:26 26.9%
Run Total 01:05 40:31 to 39:26 23.0%
Sled Push 00:24 02:52 to 02:28 8.5%
Farmers Carry 00:19 02:13 to 01:54 6.7%
Sled Pull 00:17 04:32 to 04:15 6.0%
Ski Erg 00:00 04:15 to 04:15 0.0%
Rowing 00:00 04:22 to 04:22 0.0%
Wall Balls 00:00 04:50 to 04:50 0.0%

Splits Time

Williams Jones Tommy Perfect Race
Splits Total Average Total
Running 1 03:47 00:00 04:23 -00:36 00:00 +00:00
Ski Erg 04:15 03:47 04:21 -00:06 04:23 -00:36
Running 2 04:45 08:02 04:44 +00:01 08:44 -00:42
Sled Push 02:52 12:47 02:44 +00:08 13:28 -00:41
Running 3 05:14 15:39 05:08 +00:06 16:12 -00:33
Sled Pull 04:32 20:53 04:36 -00:04 21:20 -00:27
Running 4 05:07 25:25 05:06 +00:01 25:56 -00:31
Burpees Broad Jump 05:52 30:32 04:55 +00:57 31:02 -00:30
Running 5 06:02 36:24 05:15 +00:47 35:57 +00:27
Rowing 04:22 42:26 04:41 -00:19 41:12 +01:14
Running 6 05:02 46:48 05:09 -00:07 45:53 +00:55
Farmers Carry 02:13 51:50 02:04 +00:09 51:02 +00:48
Running 7 04:56 54:03 05:07 -00:11 53:06 +00:57
Sandbag Lunges 05:42 58:59 04:46 +00:56 58:13 +00:46
Running 8 05:43 01:04:41 05:36 +00:07 01:02:59 +01:42
Wall Balls 04:50 01:10:24 05:59 -01:09 01:08:35 +01:49
Roxzone 05:42 01:20:48 06:14 -00:32 01:20:48
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Tommy Williams Jones showed a commendable performance in the 2024 Dubai HYROX race, finishing within the top 28% of all athletes and top 33% in his age group. His overall time of 01:20:48 indicates a strong, balanced effort across both strength and endurance disciplines. Notably, his total running time was marginally slower than average, suggesting a relatively balanced profile with a slight inclination towards strength. However, his exceptional performance in the Wall Balls segment, where he was significantly faster than average, underscores his strength capabilities. Conversely, Tommy's pacing strategy may need adjustment, as he started quite energetically but seemed to lose momentum in critical segments like the Burpees Broad Jump and Sandbag Lunges, indicating potential issues with endurance or pacing strategy over the race's duration.

Segments to Improve:

  • Burpees Broad Jump: Tommy's performance in this segment was notably slower than average, highlighting it as a key area for improvement. To enhance his abilities here, focus on plyometric training to improve explosive power and coordination. Exercises like box jumps, squat jumps, and plyometric push-ups will build the necessary strength and agility. Additionally, practicing the burpee broad jump specifically, focusing on minimizing ground contact time and maximizing jump distance, will help improve efficiency and speed in this segment.
  • Sandbag Lunges: Another area where Tommy lagged behind was the Sandbag Lunges, indicating a need to boost his muscular endurance and balance under load. Incorporating weighted lunges, Bulgarian split squats, and core stability exercises (like planks and Russian twists) into his routine can enhance his performance. Practicing lunges with uneven weights could also help simulate the unpredictable nature of sandbag weight distribution.
  • Total Running Time: Given that Tommy's overall running time was slightly slower than average, focusing on endurance and speed work will be beneficial. Interval training, tempo runs, and long, slow distance runs should form the core of his running program. To address potential fatigue impacting his running post-strength segments, incorporating brick sessions that simulate the transition from strength exercises to running could help improve his resilience and recovery during these transitions.

Race Strategies:

  • Pacing: Tommy should focus on developing a more strategic pacing plan to conserve energy throughout the race. Starting at a controlled pace and gradually increasing intensity can help maintain a more consistent performance across all segments. Practicing pacing strategies during training, especially in brick sessions that combine running with strength exercises, will be crucial.
  • Transition Efficiency (Roxzone): While Tommy's Roxzone time was faster than average, indicating good transition speed, further improvements can still be made. Working on minimizing rest time and practicing quick transitions between exercises can shave valuable seconds off his overall time. Incorporating dynamic stretches and mobility exercises can also ensure he remains agile and ready to tackle the next segment without delay.
  • Strength-Endurance Balance: Given Tommy's slight inclination towards strength but with room for improvement in endurance, a balanced training approach focusing on both aspects is essential. Implementing circuit training that combines high-intensity strength exercises with short bursts of cardiovascular effort can improve his ability to maintain performance levels throughout the race. Tailoring these circuits to mimic race conditions as closely as possible will be highly beneficial.

In conclusion, Tommy Williams Jones has demonstrated strong potential in the HYROX race, with clear avenues for further improvement. By focusing on targeted training to enhance his performance in weaker segments, adjusting his pacing strategy, and refining his transitions, Tommy can significantly improve his standings in future races. Consistency, strategic training adaptations, and race-specific preparation will be key to his success.

Similar Athletes
Condello Adrian 2024 Brisbane 01:20:22
Elrafie Sherif 2024 Dubai 01:20:49
Mörth Sascha 2019 Hannover 01:20:29
Thiel Jannik 2024 Karlsruhe 01:20:38
Moly Cedric 2024 Bordeaux 01:20:55
Blight Steven 2023 London 01:20:53
Sommer Sebastian 2019 Leipzig 01:20:23
Esskandari Manzur 2019 Essen 01:20:48
Burns Regan 2024 Washington - North American Championships 01:21:16
Parker Liam 2024 Berlin 01:20:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download