Dive into this athlete’s performance at 2024 Manchester 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 Hughes 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 Hughes 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 Hughes 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 Hughes 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
04:50.
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:
Tom Hughes displayed a commendable effort in the 2024 Manchester HYROX, finishing in the top 23% overall and top 25% within his age group. This places him solidly as a competitive athlete within a highly challenging field. His performance showcases a notable strength in the strength-based segments, particularly in the Sled Push, Farmers Carry, and Wall Balls, where he outperformed the average significantly. However, his total running time was 03:15 slower than the average, indicating a need for improved endurance and speed. His initial running segment was faster than average, suggesting an aggressive start, but subsequent runs showed a decline in pace. This pattern suggests a hybrid profile with a tilt towards strength, but with room for improvement in running endurance and pacing strategy.
Segments to Improve:
Running (Total and Segments 2-7): Tom's running segments, particularly 2 through 7, were consistently slower than average. To improve, focus on interval training to enhance both speed and endurance. Incorporate sessions of 400m to 800m repeats at a faster pace than his current average, with equal rest periods. Additionally, long, slow distance runs (60-90 minutes) once a week will help build endurance. Technique-wise, video analysis to correct form inefficiencies (e.g., overstriding, heel striking) could yield significant improvements.
Rowing: The rowing segment was 00:27 slower than average. To boost performance, Tom should work on both technique and power. Technique drills focusing on the catch phase and the drive will ensure more efficient use of energy. Power intervals of 1 minute on, 1 minute off, aiming for maximum distance, will help build the necessary strength. Incorporating compound movements like deadlifts and squats into his strength training will also contribute to a stronger pull on the rower.
Sled Pull: Although not as significant a loss as other areas, the sled pull was 00:19 slower than average. Improvements here can come from targeted strength training, particularly focusing on the posterior chain muscles (glutes, hamstrings, lower back). Exercises such as deadlifts, kettlebell swings, and sled drags will directly translate to better sled pull performance.
Race Strategies:
Pacing: Based on Tom's initial running segment being faster than average, adopting a more conservative start may help conserve energy for consistent performance across all running segments. Using a pacing strategy where he aims to keep a steady pace, slightly above the average for his target finish time, could prevent early burnout and allow for stronger finishes.
Transitions (Roxzone): Though Tom's Roxzone time was faster than average, there's always room for improvement. Practicing quick transitions between exercises, including setting up equipment in advance and minimizing rest, can shave precious seconds off his total time. Transition drills during training sessions can help simulate race conditions and improve efficiency.
Strength and Running Balance: Given Tom's strength in the strength-based exercises and the need to improve running, a balanced training approach is crucial. A split training schedule with dedicated days for strength, running, and combined sessions will ensure development in both areas without neglecting one for the other. Incorporating strength exercises that also build cardiovascular endurance, such as kettlebell complexes or circuit training, can also provide a hybrid benefit.
By addressing these specific areas and implementing the suggested strategies, Tom Hughes can expect to see notable improvements in his HYROX race performance, moving closer to the top ranks not only in his age group but overall.