Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Cornish Tom'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 Cornish Tom's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Cornish Tom'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.
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 Cornish Tom'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 05:02. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 01:24 | 03:21 to 01:57 | 27.8% |
| Burpees Broad Jump | 01:16 | 04:38 to 03:22 | 25.2% |
| Sled Pull | 00:47 | 04:11 to 03:24 | 15.6% |
| Sandbag Lunges | 00:42 | 04:15 to 03:33 | 13.9% |
| Run Total | 00:36 | 34:46 to 34:10 | 11.9% |
| Rowing | 00:07 | 04:26 to 04:19 | 2.3% |
| Ski Erg | 00:05 | 04:06 to 04:01 | 1.7% |
| Farmers Carry | 00:05 | 01:38 to 01:33 | 1.7% |
| Wall Balls | 00:00 | 04:20 to 04:20 | 0.0% |
| Cornish Tom | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:17 | 00:00 | 03:58 -00:41 | 00:00 +00:00 |
| Ski Erg | 04:06 | 03:17 | 04:10 -00:04 | 03:58 -00:41 |
| Running 2 | 04:23 | 07:23 | 04:13 +00:10 | 08:08 -00:45 |
| Sled Push | 03:21 | 11:46 | 02:26 +00:55 | 12:21 -00:35 |
| Running 3 | 04:29 | 15:07 | 04:30 -00:01 | 14:47 +00:20 |
| Sled Pull | 04:11 | 19:36 | 03:56 +00:15 | 19:17 +00:19 |
| Running 4 | 04:28 | 23:47 | 04:29 -00:01 | 23:13 +00:34 |
| Burpees Broad Jump | 04:38 | 28:15 | 03:56 +00:42 | 27:42 +00:33 |
| Running 5 | 04:29 | 32:53 | 04:36 -00:07 | 31:38 +01:15 |
| Rowing | 04:26 | 37:22 | 04:27 -00:01 | 36:14 +01:08 |
| Running 6 | 04:28 | 41:48 | 04:31 -00:03 | 40:41 +01:07 |
| Farmers Carry | 01:38 | 46:16 | 01:48 -00:10 | 45:12 +01:04 |
| Running 7 | 04:27 | 47:54 | 04:31 -00:04 | 47:00 +00:54 |
| Sandbag Lunges | 04:15 | 52:21 | 03:59 +00:16 | 51:31 +00:50 |
| Running 8 | 04:47 | 56:36 | 04:48 -00:01 | 55:30 +01:06 |
| Wall Balls | 04:20 | 01:01:23 | 04:56 -00:36 | 01:00:18 +01:05 |
| Roxzone | 04:36 | 01:10:12 | 04:58 -00:22 | 01:10:12 |
Tom's best running lap was 00:03:17, which was 30 seconds faster than the average time. He showed strength and speed in this segment, indicating his proficiency in running.
To improve the Burpees Broad Jump segment, Tom should focus on improving his strength and explosiveness. Incorporating exercises such as plyometric training, squat jumps, and box jumps can help enhance his power output and speed in this particular movement. It would also be beneficial for Tom to work on his form and technique during the broad jump portion, ensuring he is using his legs efficiently and landing properly to maximize efficiency.
In the Sled Push segment, Tom should focus on improving his overall fitness and transition time. This can be achieved through interval training, specifically targeting short bursts of high-intensity efforts followed by brief rests. Additionally, working on his technique and body positioning during the sled push can help optimize his efficiency and minimize time lost.
For the Sandbag Lunges segment, Tom should work on improving his strength and stability. Exercises such as walking lunges, Bulgarian split squats, and single-leg deadlifts can help enhance his leg strength and balance. Additionally, incorporating core exercises like planks and Russian twists can improve his stability during the lunges, minimizing any loss of time due to instability.
Regarding the Running 2 segment, Tom should focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help enhance his cardiovascular fitness and running performance. Additionally, working on his running form and efficiency, such as maintaining a proper stride length and foot strike, can also contribute to improved running times.
By implementing these strategies and focusing on the identified areas of improvement, Tom can further enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| McKee Benjamin | 2021 London | 01:10:08 | |
| Bowers Stuart | 2024 Birmingham | 01:10:22 | |
| Romero Ramirez Carmelo | 2024 Madrid | 01:09:57 | |
| Kearney Fintan | 2024 Glasgow | 01:09:50 | |
| Nijs Huub | 2023 Maastricht European Championships | 01:10:22 | |
| Ostrowski Chris | 2024 New York | 01:10:21 | |
| Szostok Marco | 2024 Vienna - European Championship | 01:10:14 | |
| Blanc Yannick | 2024 Vienna - European Championship | 01:10:08 | |
| Meyer Alexandre | 2024 Paris | 01:10:32 | |
| De Cepeda Hernández Javier | 2023 Rimini | 01:09:57 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Warschau | 01:08:28 | |
| 2024 Rotterdam | 01:09:57 | |
| 2022 London | 01:09:11 | |
| 2023 Köln | 01:12:55 | |
| 2023 London | 01:09:31 | |
| 2023 London | 01:09:07 | |
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
