White Tommy Hyrox Result

Dive into this athlete’s performance at 2021 Dallas 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 248 similar athletes.

Performance Highlights

USA USA Flag Men 45-49 #122011 02:05:31 12th in AG | Top 75.0% 106th | Top 89.8%
-05:54
55:16
Run Total
-00:44
06:54
Avg. Lap
-01:23
04:30
Best Lap
+07:05
59:58
Workout Total
+00:53
07:29
Avg. Workout
-01:07
10:23
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 248 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 248 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire White Tommy'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 White Tommy'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 248 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 White Tommy'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 White 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 08:07. Check the detail of the improvement plan below.

02:41 Potential Improvement 33.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:41 10:27 to 07:46 33.1%
Sled Push 01:57 06:16 to 04:19 24.0%
Sled Pull 01:33 08:52 to 07:19 19.1%
Wall Balls 00:48 11:07 to 10:19 9.9%
Farmers Carry 00:34 03:41 to 03:07 7.0%
Rowing 00:16 05:50 to 05:34 3.3%
Ski Erg 00:09 05:10 to 05:01 1.8%
Burpees Broad Jump 00:09 08:35 to 08:26 1.8%
Run Total 00:00 55:16 to 55:16 0.0%

Splits Time

White Tommy Perfect Race
Splits Total Average Total
Running 1 04:30 00:00 05:53 -01:23 00:00 +00:00
Ski Erg 05:10 04:30 04:58 +00:12 05:53 -01:23
Running 2 06:15 09:40 06:43 -00:28 10:51 -01:11
Sled Push 06:16 15:55 03:58 +02:18 17:34 -01:39
Running 3 06:58 22:11 07:34 -00:36 21:32 +00:39
Sled Pull 08:52 29:09 07:12 +01:40 29:06 +00:03
Running 4 07:14 38:01 07:31 -00:17 36:18 +01:43
Burpees Broad Jump 08:35 45:15 08:55 -00:20 43:49 +01:26
Running 5 07:57 53:50 08:04 -00:07 52:44 +01:06
Rowing 05:50 01:01:47 05:40 +00:10 01:00:48 +00:59
Running 6 07:15 01:07:37 07:43 -00:28 01:06:28 +01:09
Farmers Carry 03:41 01:14:52 03:05 +00:36 01:14:11 +00:41
Running 7 07:13 01:18:33 07:47 -00:34 01:17:16 +01:17
Sandbag Lunges 10:27 01:25:46 08:21 +02:06 01:25:03 +00:43
Running 8 07:56 01:36:13 09:53 -01:57 01:33:24 +02:49
Wall Balls 11:07 01:44:09 10:44 +00:23 01:43:17 +00:52
Roxzone 10:23 02:05:31 11:30 -01:07 02:05:31
Based on 248 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tommy White had a respectable performance in the 2021 Dallas Hyrox race. He achieved an overall rank of 106 out of 174 athletes, putting him in the top 60% of the field. In his age group category (45-49), he ranked 12th out of 20 athletes, again placing him in the top 60%. His overall time was 02:05:31, with a total running time of 00:55:16, which was 02:25 faster than the average.

Tommy's best running lap was 00:04:30, which was 00:58 faster than the average. This indicates that he performed exceptionally well in this running segment.

Segments to Improve


Based on the splits analysis, there are several segments where Tommy lost significant time compared to the average. These segments include the Sandbag Lunges, Sled Push, Sled Pull, Farmers Carry, Ski Erg, and Rowing.

To improve performance in the Sandbag Lunges, Tommy should focus on building strength and endurance in his legs and core. Specific exercises such as squats, lunges, and deadlifts can help improve the necessary muscle groups. Additionally, practicing the sandbag lunge movement with proper form and technique will be beneficial.

For the Sled Push and Sled Pull, Tommy should work on improving his power and explosiveness. Exercises such as sled pushes, sled pulls, and shuttle runs can help build the necessary strength and speed for these segments. It's also important to focus on technique and body positioning during these movements to maximize efficiency.

In the Farmers Carry segment, Tommy should prioritize grip strength and overall endurance. Exercises like farmer's carries, dead hangs, and grip strengtheners can help improve grip strength. Additionally, incorporating high-intensity interval training (HIIT) workouts with weighted carries can improve cardiovascular endurance for this segment.

To improve performance in the Ski Erg and Rowing segments, Tommy should focus on building endurance and improving his technique. Regular practice on the Ski Erg and rowing machines will help develop the necessary muscle groups and improve efficiency in these movements. It's important to focus on proper form and technique to optimize performance.

Strategies


During the race, Tommy should focus on maintaining a consistent pace and avoid going out too fast in the early stages. It's crucial to manage energy levels and not exhaust himself too early in the race. This will help him maintain a steady performance throughout the different segments.

Tommy should also pay attention to his transitions in the Roxzone. If he is slower than average in this segment, it may indicate that he is resting more or taking longer to transition between exercises. To improve this segment, he should work on improving his overall fitness and transition time. Incorporating interval training and practicing quick transitions between exercises can help improve his performance in this area.

Additionally, Tommy should assess his overall running performance. With a total running time of 00:55:16, which is 02:25 faster than average, it suggests that he has a strong running profile. However, he should still continue to train his strength to maintain a well-rounded fitness level.

In summary, Tommy White had a solid performance in the 2021 Dallas Hyrox race. While he excelled in the running segments, there are areas that he can improve upon, such as the Sandbag Lunges, Sled Push, Sled Pull, Farmers Carry, Ski Erg, and Rowing. By implementing specific training strategies and techniques, focusing on strength and endurance, and paying attention to pacing and transitions, Tommy can enhance his performance in these areas and continue to excel in future 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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Niess Aurel 2022 Basel 02:05:03
Abbasi Uzair 2022 New York 02:05:12
Sherpa Tinle 2024 Marseille 02:05:05
TranDang Vince 2024 Melbourne 02:05:56
Felibert David 2024 Ciudad de Mexico 02:05:32
Evans Jamie 2022 Birmingham 02:05:38
Salzmann Thomas 2019 Leipzig 02:05:48
Núñez García Daniel 2024 Madrid 02:05:19
Fletcher Joe 2024 Manchester 02:05:13
Hopkins Jay 2024 London 02:05:39

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 Dallas 01:49:20
2022 Dallas 01:49:20
2023 Dallas 01:42:49
2022 Dallas 01:53:55
2023 Dallas 01:49:51
2024 Houston 02:02:45
2024 Dallas 01:56:15

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