Dive into this athlete’s performance at 2024 Dubai 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 Thomas Ryan'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 Thomas Ryan'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 Thomas Ryan'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 Thomas Ryan'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
06:06.
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:
Ryan Thomas showcased a balanced performance in the 2024 Dubai HYROX event, securing a position in the top 50% of his age group and overall participants. His performance indicates strengths in strength-based exercises, particularly evident in his exceptional performance in the Sled Pull and Wall Balls segments, where he significantly outpaced average times. However, his total running time was notably slower than average, suggesting that while he has a strong strength foundation, his endurance and running efficiency require improvement. Ryan's pacing appeared conservative in the initial running segments, which may have contributed to a more consistent energy distribution but also suggests potential for a more aggressive start. His profile leans towards a hybrid athlete with a propensity for strength but needs to enhance his running capabilities to improve overall performance.
Segments to Improve:
Total Running Time: Ryan's running segments consistently lagged behind the average, pinpointing a critical area for improvement. Incorporating interval training, such as 400 to 800-meter repeats at a pace faster than his current average, with equal rest periods, can significantly enhance his speed and cardiovascular endurance. Additionally, implementing tempo runs once a week can help improve his lactate threshold and running efficiency.
Burpees Broad Jump: This segment was slower than desired, indicating potential issues with explosive strength and coordination. Plyometric exercises, including box jumps, squat jumps, and broad jumps, can improve power. Practicing the specific burpee broad jump movement, focusing on minimizing ground contact time and maximizing jump distance, will also be beneficial.
Sandbag Lunges: The slower time in this segment suggests a need for increased lower body strength and endurance. Incorporating lunges with progressive overload, Bulgarian split squats, and weighted step-ups into his training routine can enhance his performance. Emphasis on form and controlled movements will ensure muscle engagement and prevent injury.
Sled Push: Despite being faster than average, there is room for improvement. Focused training on leg drive and power, such as heavy sled pushes and pulls, squats, and leg presses, can further enhance his performance. Technique adjustments, like maintaining a low center of gravity and driving through the heels, can also contribute to efficiency.
Ski Erg: Ryan's performance in this segment suggests a need for better upper body endurance and power. Utilizing the Ski Erg machine for interval training, focusing on powerful, full-body pulls, and incorporating upper body strength exercises like pull-ups, rowing, and kettlebell swings, will improve his performance in this area.
Race Strategies:
Start Strong: Ryan should consider a slightly more aggressive start in the initial running segments to capitalize on fresh legs, ensuring he doesn't fall too far behind the average pace. This requires a delicate balance to avoid early burnout, making pacing strategy and pre-race simulations critical.
Transitions: With a faster-than-average roxzone time, Ryan is efficient in transitions. However, further minimizing transition times through practice and strategic planning, such as organizing equipment for quick access, can shave off precious seconds.
Endurance Focus: Given the identified need for improved running performance, endurance should be a focal point in training. This includes not only running but also implementing cross-training activities like cycling or swimming to enhance cardiovascular capacity without excessive impact.
Mental Preparation: Mental endurance and strategy play a crucial role in race performance. Visualization techniques, practicing race pace, and simulating race scenarios in training can help Ryan mentally prepare for the demands of the race and improve decision-making during the event.
By addressing these areas with focused training and strategic adjustments, Ryan Thomas has the potential to significantly improve his HYROX performance, turning identified weaknesses into strengths and achieving a more balanced athlete profile.