Lau Thomas Hyrox Result

Dive into this athlete’s performance at 2021 Berlin 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

GER GER Flag Men 45-49 #104016 01:20:44 4th in AG | Top 33.3% 38th | Top 29.2%
+01:15
41:44
Run Total
+00:10
05:13
Avg. Lap
+00:01
04:24
Best Lap
+00:16
34:21
Workout Total
+00:02
04:17
Avg. Workout
-01:28
04:44
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 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 Lau 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 Lau 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 Lau 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 Lau 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 05:16. Check the detail of the improvement plan below.

02:18 Potential Improvement 43.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:18 41:44 to 39:26 43.7%
Sandbag Lunges 01:33 05:59 to 04:26 29.4%
Sled Pull 00:26 04:41 to 04:15 8.2%
Ski Erg 00:21 04:37 to 04:16 6.6%
Wall Balls 00:20 05:50 to 05:30 6.3%
Farmers Carry 00:15 02:09 to 01:54 4.7%
Rowing 00:03 04:39 to 04:36 0.9%
Sled Push 00:00 02:11 to 02:11 0.0%
Burpees Broad Jump 00:00 04:15 to 04:15 0.0%

Splits Time

Lau Thomas Perfect Race
Splits Total Average Total
Running 1 04:24 00:00 04:23 +00:01 00:00 +00:00
Ski Erg 04:37 04:24 04:21 +00:16 04:23 +00:01
Running 2 04:56 09:01 04:44 +00:12 08:44 +00:17
Sled Push 02:11 13:57 02:44 -00:33 13:28 +00:29
Running 3 05:16 16:08 05:08 +00:08 16:12 -00:04
Sled Pull 04:41 21:24 04:36 +00:05 21:20 +00:04
Running 4 05:12 26:05 05:06 +00:06 25:56 +00:09
Burpees Broad Jump 04:15 31:17 04:54 -00:39 31:02 +00:15
Running 5 05:19 35:32 05:15 +00:04 35:56 -00:24
Rowing 04:39 40:51 04:41 -00:02 41:11 -00:20
Running 6 05:17 45:30 05:08 +00:09 45:52 -00:22
Farmers Carry 02:09 50:47 02:04 +00:05 51:00 -00:13
Running 7 05:22 52:56 05:07 +00:15 53:04 -00:08
Sandbag Lunges 05:59 58:18 04:46 +01:13 58:11 +00:07
Running 8 06:01 01:04:17 05:36 +00:25 01:02:57 +01:20
Wall Balls 05:50 01:10:18 05:59 -00:09 01:08:33 +01:45
Roxzone 04:44 01:20:44 06:12 -01:28 01:20:44
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Thomas Lau had a strong performance in the 2021 Berlin Hyrox race, finishing with an overall rank of 38 out of 190 athletes, which places him in the top 20% of participants. In his age group (45-49), he ranked 4th out of 16 athletes, putting him in the top 25%. He completed the race in a total time of 01:20:44, with a total running time of 00:41:44, which was 02:45 slower than the average for his finish time. His best running lap was completed in 00:04:24.

Based on the splits analysis, it is evident that Thomas performed well in certain segments, such as the Sled Push and Sled Pull, where he was significantly faster than the average time. However, there were areas of improvement, particularly in the running segments, Ski Erg, and Sandbag Lunges, where he lost significant time compared to the average.

Segments to Improve


1. Run Total:
Thomas's total running time was 02:45 slower than the average for his finish time. To improve this segment, he should focus on both overall fitness and transition time. Incorporating interval training and speed workouts into his training routine will help improve his running speed and endurance. Additionally, practicing efficient transitions between exercises during training sessions will help reduce time spent in the roxzone.

2. Sandbag Lunges:
Thomas took 01:18 longer than the average time to complete the Sandbag Lunges segment. To improve performance in this exercise, he should focus on strengthening his lower body muscles, particularly the quadriceps, hamstrings, and glutes. Exercises such as squats, lunges, and step-ups can be incorporated into his training routine to target these muscles. Additionally, practicing proper form and technique during lunges will help improve efficiency and reduce time.

3. Ski Erg:
Thomas was 00:18 slower than the average time in the Ski Erg segment. To improve performance in this exercise, he should focus on developing upper body strength and endurance. Incorporating exercises such as rowing, pull-ups, and push-ups into his training routine will help strengthen the muscles used during the Ski Erg. Additionally, practicing proper technique and maintaining a consistent pace during training sessions will help improve efficiency.

4. Running 7 and Running 8:
Thomas was 00:17 and 00:16 slower, respectively, than the average time in these running segments. To improve performance in running, he should focus on incorporating both speed and endurance training into his routine. Interval training, hill sprints, and tempo runs will help improve running speed, while long distance runs will improve endurance. Additionally, focusing on proper running form and technique, such as maintaining an upright posture and efficient stride, will help improve efficiency and reduce time.

Strategies


- Pacing: Thomas should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early or starting too slow and leaving energy untapped towards the end. By monitoring his effort level and adjusting accordingly, he can optimize his performance.

- Transitions: Thomas should aim to minimize the time spent in the roxzone between exercises. Practicing efficient transitions during training sessions will help reduce time and maintain momentum throughout the race. This can be achieved by planning ahead and familiarizing himself with the layout of the course.

- Mental Preparation: Thomas should focus on mental preparation to stay focused and motivated throughout the race. Setting specific goals and visualizing success can help maintain a positive mindset and push through challenging moments.

- Nutrition and Hydration: Proper nutrition and hydration leading up to and during the race are essential for optimal performance. Thomas should ensure he is adequately fueled and hydrated, with a balanced diet and appropriate intake of fluids.

By implementing these strategies and incorporating the suggested training techniques and exercises, Thomas can improve his overall performance and target the specific areas where he lost time. Regular practice and consistency in training will be key to achieving these improvements.

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
Vignacq Alexandre 2023 Paris 01:20:55
Jay Josh 2024 Melbourne 01:20:43
Piel Tyler 2024 Washington - North American Championships 01:20:34
Dodsworth Lewis 2024 Glasgow 01:20:50
Hayes Matt 2023 London 01:20:41
Tessarin Andrea Riccardo 2022 London 01:21:07
Brazzill Roy 2024 Perth 01:20:24
Lux Tobias 2023 Frankfurt 01:20:29
Bankiewicz Thomas 2022 Hamburg 01:20:30
Noguera Jose 2024 Bilbao 01:21:12

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Bremen 01:12:31
2021 Leipzig 01:20:12
2022 Leipzig 01:17:15
2022 Berlin 01:17:08
2021 Hamburg 01:20:54
2022 Frankfurt 01:18:19
2022 München 01:20:01
2023 München 01:19:52
2023 Hannover 01:16:03
2023 München 01:19:00
2019 Nürnberg 01:37:46
2019 Leipzig 01:33:17
2022 Hamburg 01:20:58
2023 Hamburg 01:18:18
2024 Karlsruhe 01:19:23
2023 Frankfurt 01:20:41
2024 Berlin 01:14:06
2024 Stuttgart 01:24:18
2024 Hamburg 01:20:39
2024 Frankfurt

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