Dive into this athlete’s performance at 2022 Dallas 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 08:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:07 (From 55:31 to 49:24) | 75.2% |
| Wall Balls | 00:57 (From 09:13 to 08:16) | 11.7% |
| Sled Push | 00:39 (From 04:12 to 03:33) | 8.0% |
| Ski Erg | 00:21 (From 05:05 to 04:44) | 4.3% |
| Rowing | 00:04 (From 05:15 to 05:11) | 0.8% |
| Sled Pull | 00:00 (From 04:32 to 04:32) | 0.0% |
| BBJ | 00:00 (From 04:15 to 04:15) | 0.0% |
| Farmers Carry | 00:00 (From 02:05 to 02:05) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:41 to 05:41) | 0.0% |
| Thomas James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:02 | 00:00 | 05:19 +00:43 | 00:00 +00:00 |
| Ski Erg | 05:05 | 06:02 | 04:43 +00:22 | 05:19 +00:43 |
| Running 2 | 05:21 | 11:07 | 05:48 -00:27 | 10:02 +01:05 |
| Sled Push | 04:12 | 16:28 | 03:29 +00:43 | 15:50 +00:38 |
| Running 3 | 06:01 | 20:40 | 06:22 -00:21 | 19:19 +01:21 |
| Sled Pull | 04:32 | 26:41 | 06:05 -01:33 | 25:41 +01:00 |
| Running 4 | 05:51 | 31:13 | 06:22 -00:31 | 31:46 -00:33 |
| Burpees Broad Jump | 04:15 | 37:04 | 07:06 -02:51 | 38:08 -01:04 |
| Running 5 | 08:03 | 41:19 | 06:38 +01:25 | 45:14 -03:55 |
| Rowing | 05:15 | 49:22 | 05:14 +00:01 | 51:52 -02:30 |
| Running 6 | 07:58 | 54:37 | 06:26 +01:32 | 57:06 -02:29 |
| Farmers Carry | 02:05 | 01:02:35 | 02:36 -00:31 | 01:03:32 -00:57 |
| Running 7 | 08:00 | 01:04:40 | 06:26 +01:34 | 01:06:08 -01:28 |
| Sandbag Lunges | 05:41 | 01:12:40 | 06:33 -00:52 | 01:12:34 +00:06 |
| Running 8 | 08:20 | 01:18:21 | 07:35 +00:45 | 01:19:07 -00:46 |
| Wall Balls | 09:13 | 01:26:41 | 08:38 +00:35 | 01:26:42 -00:01 |
| Roxzone | 08:49 | 01:44:34 | 09:14 -00:25 | 01:44:34 |
His overall time of 01:44:34 was respectable, but there are areas where he can make improvements to enhance his performance.
In terms of his profile, James seems to have a balanced hybrid profile, with strengths in both running and strength-based exercises. His total running time of 00:55:31 is slightly slower than average by 07:02, indicating that he may benefit from additional running training. However, his best running lap time of 00:05:21 suggests that he has good speed and endurance.
To address the slower running segments, James should incorporate interval training and tempo runs into his training routine. Interval training involves alternating between high-intensity efforts and recovery periods, which can improve his speed and endurance. Tempo runs involve running at a comfortably hard pace for an extended period, which can help James improve his sustained effort during races. Additionally, incorporating hill training and speed work, such as sprint intervals, can further enhance his running performance.
For the Wall Balls segment, James should focus on improving his strength and technique. Incorporating exercises such as squats, lunges, and overhead presses can help him develop the necessary strength for Wall Balls. Additionally, practicing the proper form and technique for Wall Balls, including maintaining a stable core and using the legs for power, can improve his efficiency and speed in this exercise.
To address the slower Best Lap, Ski Erg, and Sled Push segments, James should incorporate specific drills and exercises to target the muscles used in these movements. For example, for the Ski Erg, exercises such as rowing, kettlebell swings, and deadlifts can help improve his upper body and core strength, which are crucial for efficient skiing. For the Sled Push, exercises such as squats, lunges, and deadlifts can help develop the necessary leg and core strength for pushing the sled with speed and power.
Additionally, James should focus on efficient transitions between segments in the roxzone. By minimizing transition times, he can optimize his overall race time. Incorporating specific drills and exercises that mimic the movements required in the roxzone can help improve his transition speed and agility.
In conclusion, James Thomas had a strong performance in the 2022 Dallas Hyrox race, but there are areas where he can make improvements to enhance his performance. By focusing on specific training strategies and techniques, such as interval training, strength exercises, and form corrections, James can improve his overall race performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Neill Oscar | 2024 Glasgow | 01:44:44 | |
| Kritikides Peter | 2023 Melbourne | 01:44:46 | |
| Cuoco Emanuele | 2024 Turin | 01:44:48 | |
| Hublar Quentin | 2023 Chicago - North American Open Championship | 01:44:31 | |
| Doglioni Guillaume | 2024 Marseille | 01:44:15 | |
| Watson Stephen | 2022 Manchester | 01:44:17 | |
| Roche David | 2024 Köln | 01:44:47 | |
| Young Shaun | 2024 Gdansk | 01:44:05 | |
| Sale Scott | 2022 Chicago | 01:44:08 | |
| Schiatti Gerardo | 2024 Milan | 01:44:06 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Thomas James
