Dive into this athlete’s performance at 2024 Milan 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 Arnoldo 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 Arnoldo 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 Arnoldo 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 Arnoldo 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
04:06.
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 Arnoldo delivered a commendable performance at the 2024 Milan Hyrox race, finishing in the top 25% of all athletes and top 30% in his age group. His overall time was 01:20:12, demonstrating strong capabilities in several intense workout segments, notably the Sandbag Lunges and Wall Balls. However, his total running time was 01:50 slower than average, indicating that running is an area that needs more focus. Thomas exhibits a hybrid profile with strengths in strength-based exercises, but his pacing suggests he started the race slightly slower than necessary, as seen in his initial running segments.
Segments to Improve
Total Running Time
Thomas's total running time was slower than average, particularly in the initial segments. To enhance running efficiency, he should focus on interval training to build speed endurance and aerobic capacity. Specific exercises include:
Interval Training: 400m repeats at a high intensity with equal rest periods. Aim for 6-8 repetitions to build speed and endurance.
Tempo Runs: Sustained runs at a comfortably hard pace for 20-30 minutes to improve lactate threshold.
Hill Sprints: Short, intense bursts uphill to build strength and power in the leg muscles.
Roxzone
Thomas spent significantly more time in the Roxzone, indicating a need for faster transitions and improved overall fitness. To cut down transition time, he should incorporate transition drills that simulate race conditions:
Transition Drills: Practice quick transitions between different exercises with minimal rest.
Cross-training: Incorporate activities like circuit training to enhance overall fitness and reduce fatigue.
Sled Pull
Although Thomas was faster than average in the Sled Pull, there is still room for improvement to reach the 25th percentile. Focus on strengthening grip and pulling power:
Deadlifts: To build overall pulling strength.
Farmer's Walk: To enhance grip strength and core stability.
Race Strategies
Pacing: Thomas should aim to maintain a more consistent pace throughout the race, avoiding a slow start. A negative split strategy, where the second half of the race is faster than the first, can be beneficial.
Energy Management: Implement energy-conserving techniques, such as efficient breathing and maintaining good posture during running and transitions, to reduce fatigue.
Familiarity with Transitions: Practice race simulations that incorporate quick transitions from running to strength exercises to enhance fluidity and minimize Roxzone time.
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