Season 23/24 2024 Glasgow (2853) HYROX (2585) Men (1770) Courtney Thomas

Courtney Thomas Hyrox Result

Dive into this athlete’s performance at 2024 Glasgow 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 16-24 #141037 01:28:19 82nd in AG | Top 63.1% 988th | Top 55.8%
-00:46
43:09
Run Total
-00:05
05:24
Avg. Lap
+00:10
04:49
Best Lap
+01:32
38:53
Workout Total
+00:11
04:51
Avg. Workout
-00:43
06:22
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 Courtney 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 Courtney 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 Courtney 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 Courtney 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 03:56. Check the detail of the improvement plan below.

02:17 Potential Improvement 58.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:17 07:08 to 04:51 58.1%
Rowing 00:28 05:16 to 04:48 11.9%
Ski Erg 00:25 04:51 to 04:26 10.6%
Burpees Broad Jump 00:18 05:35 to 05:17 7.6%
Run Total 00:18 43:09 to 42:51 7.6%
Farmers Carry 00:07 02:14 to 02:07 3.0%
Sled Push 00:03 02:53 to 02:50 1.3%
Sandbag Lunges 00:00 04:50 to 04:50 0.0%
Wall Balls 00:00 06:06 to 06:06 0.0%

Splits Time

Courtney Thomas Perfect Race
Splits Total Average Total
Running 1 05:00 00:00 04:42 +00:18 00:00 +00:00
Ski Erg 04:51 05:00 04:29 +00:22 04:42 +00:18
Running 2 04:49 09:51 05:05 -00:16 09:11 +00:40
Sled Push 02:53 14:40 02:59 -00:06 14:16 +00:24
Running 3 05:10 17:33 05:33 -00:23 17:15 +00:18
Sled Pull 07:08 22:43 05:05 +02:03 22:48 -00:05
Running 4 05:17 29:51 05:32 -00:15 27:53 +01:58
Burpees Broad Jump 05:35 35:08 05:34 +00:01 33:25 +01:43
Running 5 05:55 40:43 05:42 +00:13 38:59 +01:44
Rowing 05:16 46:38 04:52 +00:24 44:41 +01:57
Running 6 05:18 51:54 05:34 -00:16 49:33 +02:21
Farmers Carry 02:14 57:12 02:15 -00:01 55:07 +02:05
Running 7 05:36 59:26 05:33 +00:03 57:22 +02:04
Sandbag Lunges 04:50 01:05:02 05:20 -00:30 01:02:55 +02:07
Running 8 06:08 01:09:52 06:12 -00:04 01:08:15 +01:37
Wall Balls 06:06 01:16:00 06:47 -00:41 01:14:27 +01:33
Roxzone 06:22 01:28:19 07:05 -00:43 01:28:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Thomas Courtney's performance in the 2024 Glasgow HYROX race places him well within the top two-thirds of his age group and overall participants, showcasing a commendable level of fitness and determination. His total running time is significantly faster than average, highlighting his strong running capabilities. This suggests that Thomas has a more runner-oriented profile, with considerable endurance and speed over distances. However, the analysis indicates a need for improvement in specific strength-focused segments and transition times, as observed in the Roxzone. His pacing at the beginning showed a slightly slower start than average but improved as the race progressed, suggesting a conservative start with a stronger finish.

Segments to Improve:

  • Sled Pull: Thomas's performance in the sled pull was significantly slower than average, indicating a potential weakness in lower body strength and possibly technique. To improve, Thomas should incorporate more targeted posterior chain exercises such as deadlifts, hip thrusts, and kettlebell swings. Additionally, practicing actual sled pulls with gradually increasing weight can help adapt his body to the specific demands of this segment. Emphasizing proper form and explosive power from the legs will be key.
  • Burpees Broad Jump: This segment was slower than desired, suggesting room for improvement in explosive power and coordination. Plyometric exercises such as box jumps, squat jumps, and broad jumps will help enhance explosive strength. Practicing burpees separately to improve technique and efficiency, then combining them with broad jumps can mimic the race conditions more closely, thereby improving performance.
  • Rowing: Thomas's rowing time indicates a need for better technique and endurance. Incorporating rowing intervals into his training, focusing on proper form—especially during the drive phase—will enhance efficiency and power. Additionally, endurance-building rowing sessions can help improve overall stamina for this segment.
  • Ski Erg: A slower-than-average performance suggests a combination of technique and upper body endurance issues. High-intensity interval training (HIIT) on the Ski Erg, focusing on powerful, efficient strokes and improving arm, shoulder, and core strength through exercises like pull-ups, overhead presses, and planks, can boost performance in this area.

Race Strategies:

  • Start Strategy: Given Thomas's conservative start, a slightly more aggressive approach could be beneficial. By increasing his pace slightly from the beginning without overexerting, he may find a better position early on and maintain a strong pace throughout the race.
  • Transition Times: With a much faster Roxzone time than average, Thomas shows good potential in minimizing transition times. Focusing on swift and efficient transitions between segments can shave crucial seconds off his overall time. Practicing quick gear changes and rehearsing the layout of the transition areas can further enhance this aspect.
  • Strength Training Emphasis: Since Thomas has demonstrated strong running capabilities, incorporating more strength-focused training into his regimen will balance his performance. Tailoring his program to include more compound lifts, targeted resistance training, and functional fitness exercises will build the necessary strength to improve in weaker segments.
  • Endurance Maintenance: Despite the focus on strength, maintaining and slightly improving endurance is crucial. Integrating long runs with varied paces and including tempo runs can help maintain his exceptional running performance while building overall stamina and endurance.

This tailored approach, combining specific physical training with strategic race planning, is designed to leverage Thomas's running strengths while significantly improving his performance in weaker segments. With dedication to these focused areas of improvement, Thomas has the potential to achieve remarkable progress in future HYROX 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
Kuijpers John 2024 Rotterdam 01:28:47
Tap Kaya 2024 Amsterdam 01:27:51
Taylor Ross 2023 London 01:28:06
Zinder Philipp 2023 Hamburg 01:28:46
Dudley Gordon 2024 Taipei 01:28:24
Thilmany Nicolas 2022 Maastricht 01:27:54
Opacz Martin 2019 Essen 01:28:26
Dwars Dave 2024 Rotterdam 01:28:14
Chaires Francisco 2024 Houston 01:28:42
Mägerlein Martin 2019 Wien 01:28:41

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Glasgow 01:24:55

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download