Season 22/23 2022 Berlin (359) HYROX (279) Men (200) Garn Tom

Garn Tom Hyrox Result

Dive into this athlete’s performance at 2022 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 40-44 #120005 01:29:35 14th in AG | Top 63.6% 118th | Top 59.0%
+00:56
45:15
Run Total
+00:07
05:39
Avg. Lap
-00:05
04:39
Best Lap
-00:05
37:54
Workout Total
+00:00
04:44
Avg. Workout
-00:49
06:30
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 Garn 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 Garn 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 Garn 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 Garn 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 04:34. Check the detail of the improvement plan below.

01:53 Potential Improvement 41.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:53 45:15 to 43:22 41.2%
Farmers Carry 00:54 03:04 to 02:10 19.7%
Wall Balls 00:42 07:12 to 06:30 15.3%
Burpees Broad Jump 00:39 06:03 to 05:24 14.2%
Sled Push 00:26 03:19 to 02:53 9.5%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Pull 00:00 04:09 to 04:09 0.0%
Rowing 00:00 04:47 to 04:47 0.0%
Sandbag Lunges 00:00 05:00 to 05:00 0.0%

Splits Time

Garn Tom Perfect Race
Splits Total Average Total
Running 1 04:39 00:00 04:47 -00:08 00:00 +00:00
Ski Erg 04:20 04:39 04:30 -00:10 04:47 -00:08
Running 2 05:22 08:59 05:07 +00:15 09:17 -00:18
Sled Push 03:19 14:21 03:03 +00:16 14:24 -00:03
Running 3 05:38 17:40 05:36 +00:02 17:27 +00:13
Sled Pull 04:09 23:18 05:12 -01:03 23:03 +00:15
Running 4 05:49 27:27 05:35 +00:14 28:15 -00:48
Burpees Broad Jump 06:03 33:16 05:42 +00:21 33:50 -00:34
Running 5 05:47 39:19 05:46 +00:01 39:32 -00:13
Rowing 04:47 45:06 04:54 -00:07 45:18 -00:12
Running 6 05:43 49:53 05:35 +00:08 50:12 -00:19
Farmers Carry 03:04 55:36 02:17 +00:47 55:47 -00:11
Running 7 05:43 58:40 05:35 +00:08 58:04 +00:36
Sandbag Lunges 05:00 01:04:23 05:26 -00:26 01:03:39 +00:44
Running 8 06:38 01:09:23 06:16 +00:22 01:09:05 +00:18
Wall Balls 07:12 01:16:01 06:55 +00:17 01:15:21 +00:40
Roxzone 06:30 01:29:35 07:19 -00:49 01:29:35
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tom Garn performed well in the HYROX race in Berlin, finishing with an overall rank of 118 out of 279 athletes, placing him in the top 42% of participants. In his age group (40-44), he ranked 14th out of 28 athletes, placing him in the top 50%. His overall time was 01:29:35, with a total running time of 00:45:15, which was 02:43 slower than the average.

Tom's best running lap was 00:04:39, indicating that he has good speed and endurance. However, his splits analysis reveals areas where he lost time compared to the average.

Segments to Improve


1. Run Total:
Tom's total running time was 00:45:15, which was 02:43 slower than the average. To improve this segment, Tom should focus on improving his overall fitness and running efficiency. Incorporating interval training, tempo runs, and hill repeats into his training routine can help improve his speed and endurance. Additionally, working on his running form and technique, such as maintaining proper posture and stride length, can also contribute to faster running times.

2. Burpees Broad Jump:
Tom took 00:06:03 to complete this segment, which was 00:43 slower than the average. To improve performance in this area, Tom should focus on building strength and power in his lower body through exercises such as squats, lunges, and plyometric exercises like box jumps. Additionally, practicing burpees with proper form and efficiency can help him save time during the race.

3. Farmers Carry:
Tom spent 00:03:04 on this segment, which was 00:43 slower than the average. To improve performance in the farmers carry, Tom should focus on building grip strength and overall upper body strength. Exercises such as deadlifts, kettlebell swings, and farmer's carries themselves can help improve grip strength and endurance. Additionally, incorporating functional training exercises that mimic the demands of the farmers carry, such as suitcase carries, can also be beneficial.

4. Wall Balls:
Tom took 00:07:12 to complete this segment, which was 00:19 slower than the average. To improve performance in wall balls, Tom should focus on building lower body and core strength. Exercises such as squats, lunges, and medicine ball exercises can help improve lower body strength and power. Additionally, practicing wall balls with proper form and efficiency, such as utilizing the hips and legs effectively, can contribute to faster completion times.

5. Running 2, Running 4, Running 8:
Tom's splits analysis reveals that he had slower running times in these segments compared to the average. To improve his running performance overall, Tom should focus on incorporating specific running workouts into his training routine. Interval training, tempo runs, and long runs can help improve speed, endurance, and pacing. Additionally, incorporating strength training exercises that target the muscles used in running, such as squats and lunges, can also contribute to improved running performance.

Strategies


- Proper pacing: Tom should focus on maintaining a consistent pace throughout the race to avoid burning out too early. By pacing himself effectively, he can ensure that he has enough energy to perform well in all segments.

- Transition time: Tom should work on improving his transition time between segments, particularly in the roxzone. This can be achieved through practicing efficient transitions during training and focusing on improving overall fitness to reduce fatigue during transitions.

- Mental preparation: Tom should mentally prepare himself for the race by visualizing success and setting specific goals for each segment. This can help him stay focused and motivated throughout the race.

- Hydration and nutrition: Tom should ensure that he is properly hydrated and fueled before and during the race. Adequate hydration and nutrition can significantly impact performance and prevent fatigue.

- Practice specific drills: Tom should incorporate specific drills and exercises into his training routine that target the weaknesses identified in the segments to improve. This will help him become more efficient and proficient in those areas, leading to better performance during the race.

In conclusion, Tom Garn's performance in the HYROX race in Berlin was commendable, placing him in the top 42% of participants. To further improve his performance, Tom should focus on improving his overall fitness, running efficiency, and specific areas of weakness identified in the segments analysis. By incorporating specific training strategies, drills, and techniques, Tom can enhance his performance and achieve better results in future races.

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
Gonzalez Ortega Javier 2022 Madrid 01:29:15
Hatt Pierre 2023 Paris 01:29:54
Harris Matt 2024 Manchester 01:30:01
Marshall Alan 2024 Birmingham 01:29:10
Held Patrick 2022 Karlsruhe 01:29:54
Baker James 2024 Birmingham 01:29:42
Morris Darren 2023 Birmingham 01:29:20
Hart Michael 2024 Glasgow 01:29:21
Kraus Horatiu 2023 Malmö 01:29:26
Morgan Dylan 2023 London 01:29:09

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hamburg 01:27:26
2022 Hamburg 01:29:47

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