Season 23/24 2023 Birmingham (1902) HYROX (1703) Men (1171) Tomlinson Tom

Tomlinson Tom Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 30-34 #135054 01:31:36 167th in AG | Top 74.6% 681st | Top 58.2%
+00:39
45:54
Run Total
+00:06
05:44
Avg. Lap
-00:42
04:05
Best Lap
-00:32
38:17
Workout Total
-00:04
04:47
Avg. Workout
-00:06
07:30
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 Tomlinson 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 Tomlinson Tom'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 Tomlinson 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.

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 Tomlinson 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 04:51. Check the detail of the improvement plan below.

01:50 Potential Improvement 37.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:50 06:56 to 05:06 37.8%
Run Total 01:37 45:54 to 44:17 33.3%
Burpees Broad Jump 00:47 06:24 to 05:37 16.2%
Rowing 00:31 05:24 to 04:53 10.7%
Ski Erg 00:06 04:36 to 04:30 2.1%
Sled Push 00:00 02:41 to 02:41 0.0%
Farmers Carry 00:00 01:45 to 01:45 0.0%
Sandbag Lunges 00:00 04:25 to 04:25 0.0%
Wall Balls 00:00 06:06 to 06:06 0.0%

Splits Time

Tomlinson Tom Perfect Race
Splits Total Average Total
Running 1 04:05 00:00 04:47 -00:42 00:00 +00:00
Ski Erg 04:36 04:05 04:33 +00:03 04:47 -00:42
Running 2 05:22 08:41 05:14 +00:08 09:20 -00:39
Sled Push 02:41 14:03 03:06 -00:25 14:34 -00:31
Running 3 06:04 16:44 05:43 +00:21 17:40 -00:56
Sled Pull 06:56 22:48 05:19 +01:37 23:23 -00:35
Running 4 06:00 29:44 05:42 +00:18 28:42 +01:02
Burpees Broad Jump 06:24 35:44 05:53 +00:31 34:24 +01:20
Running 5 05:58 42:08 05:53 +00:05 40:17 +01:51
Rowing 05:24 48:06 04:57 +00:27 46:10 +01:56
Running 6 05:56 53:30 05:43 +00:13 51:07 +02:23
Farmers Carry 01:45 59:26 02:19 -00:34 56:50 +02:36
Running 7 05:52 01:01:11 05:42 +00:10 59:09 +02:02
Sandbag Lunges 04:25 01:07:03 05:33 -01:08 01:04:51 +02:12
Running 8 06:41 01:11:28 06:27 +00:14 01:10:24 +01:04
Wall Balls 06:06 01:18:09 07:09 -01:03 01:16:51 +01:18
Roxzone 07:30 01:31:36 07:36 -00:06 01:31:36
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tom Tomlinson performed well in the 2023 Birmingham Hyrox race, finishing with an overall rank of 681 out of 1703 athletes, placing him in the top 39% of all participants. In his age group (30-34), he ranked 167 out of 328 athletes, placing him in the top 50%. His overall time was 01:31:36, with a total running time of 00:45:54, which was 2 minutes and 10 seconds slower than the average.

Tom's best running lap was 00:04:05, which was 32 seconds faster than the average. However, he struggled in several segments, including the Sled Pull, Burpees Broad Jump, and Rowing, where he lost significant time compared to the average. Additionally, his running segments, specifically Running 2, Running 3, Running 4, Running 6, and Running 7, were slower than the average, indicating a need for improvement in his running performance.

Segments to Improve


1. Sled Pull:
Tom spent 00:06:56 in the Sled Pull segment, which was 1 minute and 16 seconds slower than the average. To improve in this area, he should focus on building strength and endurance in his upper body and lower body. Specific exercises to incorporate into his training routine include deadlifts, squats, lunges, and sled pulls. He should also work on his technique and form during the Sled Pull to optimize his efficiency and speed.

2. Burpees Broad Jump:
Tom took 00:06:24 to complete the Burpees Broad Jump segment, which was 53 seconds slower than the average. To enhance his performance in this area, he should focus on improving his explosiveness and agility. Plyometric exercises such as burpees, box jumps, and broad jumps should be incorporated into his training routine. Additionally, practicing proper form and technique during the burpees and broad jumps will help him save time and energy during the race.

3. Rowing:
Tom's time in the Rowing segment was 00:05:24, which was 31 seconds slower than the average. To improve his rowing performance, he should focus on building cardiovascular endurance and improving his rowing technique. High-intensity interval training (HIIT) workouts, combined with regular rowing practice, will help him increase his speed and efficiency on the rowing machine. He should also work on maintaining proper form and posture throughout the rowing motion.

4. Running 3, Running 4, Running 6, Running 7, Running 2:
Tom's running segments, except for Running 1, were slower than the average. To enhance his running performance, Tom should focus on improving his overall cardiovascular endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him increase his running pace. Additionally, he should work on strengthening his leg muscles through exercises such as squats, lunges, and calf raises.

Strategies


During the race, Tom should focus on pacing himself appropriately to avoid burnout and maintain a consistent speed throughout. He should avoid starting too fast and conserve energy for the later segments where he struggled. By pacing himself properly, he can maintain a steady performance and potentially improve his overall time.

Additionally, Tom should prioritize efficient transitions between segments to minimize the time spent in the Roxzone. This can be achieved by practicing quick and smooth transitions during his training sessions. Incorporating specific transition drills, such as practicing quickly changing from one exercise to another, will help him improve his transition times during the race.

Overall, Tom should focus on improving his overall fitness and endurance, as well as his running performance. By incorporating specific training strategies and techniques, such as strength training exercises, plyometrics, interval training, and practicing proper form and technique, he can enhance his performance in the identified areas and achieve better results in future races.

Similar Athletes
Luna Cristiano 2023 Bilbao 01:32:05
Schulz Lennart 2023 Köln 01:31:47
Hammer Theo 2024 Berlin 01:31:20
Scala Ennio 2024 Rimini 01:31:11
Mcnicholl Sean 2024 Dublin 01:31:54
Song James 2022 Madrid 01:31:17
Dwyer Evan 2024 Paris 01:31:07
Bithelll Jack 2024 Bilbao 01:31:55
Stübler Niko 2019 Karlsruhe 01:31:10
Taylor Chris 2023 Melbourne 01:31:55

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