Dive into this athlete’s performance at 2024 Glasgow 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 40 to 91.
End of interactive chart.
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!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 279 to 372.
End of interactive chart.
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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 134 to 428.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -46 to 142.
End of interactive chart.
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.
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Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5244 to 5589.
End of interactive chart.
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 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.
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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
End of interactive chart.
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 his 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
03:57.
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 Courtney's performance in the 2024 Glasgow HYROX race places him well within the top two-thirds of his age group and overall participants, showcasing a commendable level of fitness and determination. His total running time is significantly faster than average, highlighting his strong running capabilities. This suggests that Thomas has a more runner-oriented profile, with considerable endurance and speed over distances. However, the analysis indicates a need for improvement in specific strength-focused segments and transition times, as observed in the Roxzone. His pacing at the beginning showed a slightly slower start than average but improved as the race progressed, suggesting a conservative start with a stronger finish.
Segments to Improve:
Sled Pull: Thomas's performance in the sled pull was significantly slower than average, indicating a potential weakness in lower body strength and possibly technique. To improve, Thomas should incorporate more targeted posterior chain exercises such as deadlifts, hip thrusts, and kettlebell swings. Additionally, practicing actual sled pulls with gradually increasing weight can help adapt his body to the specific demands of this segment. Emphasizing proper form and explosive power from the legs will be key.
Burpees Broad Jump: This segment was slower than desired, suggesting room for improvement in explosive power and coordination. Plyometric exercises such as box jumps, squat jumps, and broad jumps will help enhance explosive strength. Practicing burpees separately to improve technique and efficiency, then combining them with broad jumps can mimic the race conditions more closely, thereby improving performance.
Rowing: Thomas's rowing time indicates a need for better technique and endurance. Incorporating rowing intervals into his training, focusing on proper form—especially during the drive phase—will enhance efficiency and power. Additionally, endurance-building rowing sessions can help improve overall stamina for this segment.
Ski Erg: A slower-than-average performance suggests a combination of technique and upper body endurance issues. High-intensity interval training (HIIT) on the Ski Erg, focusing on powerful, efficient strokes and improving arm, shoulder, and core strength through exercises like pull-ups, overhead presses, and planks, can boost performance in this area.
Race Strategies:
Start Strategy: Given Thomas's conservative start, a slightly more aggressive approach could be beneficial. By increasing his pace slightly from the beginning without overexerting, he may find a better position early on and maintain a strong pace throughout the race.
Transition Times: With a much faster Roxzone time than average, Thomas shows good potential in minimizing transition times. Focusing on swift and efficient transitions between segments can shave crucial seconds off his overall time. Practicing quick gear changes and rehearsing the layout of the transition areas can further enhance this aspect.
Strength Training Emphasis: Since Thomas has demonstrated strong running capabilities, incorporating more strength-focused training into his regimen will balance his performance. Tailoring his program to include more compound lifts, targeted resistance training, and functional fitness exercises will build the necessary strength to improve in weaker segments.
Endurance Maintenance: Despite the focus on strength, maintaining and slightly improving endurance is crucial. Integrating long runs with varied paces and including tempo runs can help maintain his exceptional running performance while building overall stamina and endurance.
This tailored approach, combining specific physical training with strategic race planning, is designed to leverage Thomas's running strengths while significantly improving his performance in weaker segments. With dedication to these focused areas of improvement, Thomas has the potential to achieve remarkable progress in future HYROX races.
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.
Chart
Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 33 to 98.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men