Dive into this athlete’s performance at 2023 Dublin 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 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.
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.
This section showcases the entire Watson Tomos'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 Watson Tomos's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Watson Tomos'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.
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 Watson Tomos'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.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:21 | 42:29 to 40:08 | 38.5% |
| Sled Pull | 02:14 | 06:36 to 04:22 | 36.6% |
| Farmers Carry | 00:31 | 02:28 to 01:57 | 8.5% |
| Sled Push | 00:24 | 02:57 to 02:33 | 6.6% |
| Ski Erg | 00:19 | 04:37 to 04:18 | 5.2% |
| Sandbag Lunges | 00:17 | 04:50 to 04:33 | 4.6% |
| Burpees Broad Jump | 00:00 | 04:15 to 04:15 | 0.0% |
| Rowing | 00:00 | 04:39 to 04:39 | 0.0% |
| Wall Balls | 00:00 | 05:07 to 05:07 | 0.0% |
| Watson Tomos | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 02:59 | 00:00 | 04:29 -01:30 | 00:00 +00:00 |
| Ski Erg | 04:37 | 02:59 | 04:23 +00:14 | 04:29 -01:30 |
| Running 2 | 04:49 | 07:36 | 04:49 +00:00 | 08:52 -01:16 |
| Sled Push | 02:57 | 12:25 | 02:47 +00:10 | 13:41 -01:16 |
| Running 3 | 05:36 | 15:22 | 05:13 +00:23 | 16:28 -01:06 |
| Sled Pull | 06:36 | 20:58 | 04:41 +01:55 | 21:41 -00:43 |
| Running 4 | 05:48 | 27:34 | 05:11 +00:37 | 26:22 +01:12 |
| Burpees Broad Jump | 04:15 | 33:22 | 05:00 -00:45 | 31:33 +01:49 |
| Running 5 | 06:11 | 37:37 | 05:21 +00:50 | 36:33 +01:04 |
| Rowing | 04:39 | 43:48 | 04:44 -00:05 | 41:54 +01:54 |
| Running 6 | 05:53 | 48:27 | 05:14 +00:39 | 46:38 +01:49 |
| Farmers Carry | 02:28 | 54:20 | 02:07 +00:21 | 51:52 +02:28 |
| Running 7 | 05:42 | 56:48 | 05:12 +00:30 | 53:59 +02:49 |
| Sandbag Lunges | 04:50 | 01:02:30 | 04:51 -00:01 | 59:11 +03:19 |
| Running 8 | 05:34 | 01:07:20 | 05:43 -00:09 | 01:04:02 +03:18 |
| Wall Balls | 05:07 | 01:12:54 | 06:10 -01:03 | 01:09:45 +03:09 |
| Roxzone | 04:23 | 01:22:17 | 06:22 -01:59 | 01:22:17 |
Tomos' overall time for the race was 01:22:17, which is a respectable result. However, it is important to note that his total running time of 00:42:29 was 02:55 slower than the average for his finish time. This indicates that there is room for improvement in his running performance. Additionally, Tomos' best running lap was 00:02:59, which was 01:21 faster than the average. This suggests that Tomos has the potential to excel in running, but needs to work on maintaining that pace throughout the race.
To improve the Run Total segment, Tomos should focus on enhancing his overall fitness and reducing his transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve both his running speed and endurance. Additionally, practicing quick and efficient transitions between exercises during training sessions will help decrease his time spent in the roxzone.
For the Sled Pull segment, Tomos should work on improving his strength and power. Exercises such as sled pulls, deadlifts, and squats can help build the necessary lower body strength for this segment. Additionally, practicing proper technique and form during the sled pull will help maximize efficiency and minimize time.
In the Running 5, Running 6, Running 4, and Running 7 segments, Tomos should focus on improving his running endurance and maintaining a consistent pace. Incorporating long-distance runs and tempo runs into his training routine will help build his endurance. Additionally, practicing negative splits during training runs can help him pace himself better during the race.
For the Running 3 segment, Tomos should work on improving his running speed. Incorporating interval training, such as sprints and hill repeats, can help increase his speed and power. Additionally, focusing on proper running form, including stride length and cadence, will help maximize efficiency and speed.
To improve the Farmers Carry segment, Tomos should focus on improving his grip strength and overall upper body strength. Exercises such as farmer's carries, pull-ups, and rows can help strengthen the muscles involved in this segment. Additionally, practicing proper grip technique and finding the most efficient way to carry the weights will help minimize time.
For the Ski Erg segment, Tomos should work on improving his endurance and power on the ski erg machine. Incorporating exercises such as rowing, cycling, and stair climbing into his training routine can help build his cardiorespiratory endurance. Additionally, focusing on proper technique and form during the ski erg exercise will help maximize efficiency and power.
By implementing these strategies and focusing on the identified areas for improvement, Tomos can enhance his performance in future HYROX races and continue to excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Suzuki Sho | 2024 Chicago Navy Pier | 01:22:43 | |
| Leier Ethan | 2023 London | 01:22:28 | |
| Junk Florian | 2024 Stuttgart | 01:22:00 | |
| Banks Jonathan | 2023 London | 01:22:33 | |
| Meers Simon | 2021 Amsterdam | 01:21:54 | |
| Cosin Sales Octavio | 2023 Valencia | 01:22:30 | |
| Johnston Nick | 2022 Manchester | 01:22:15 | |
| Casquero Unay | 2022 Madrid | 01:22:25 | |
| Thornton Joshua | 2024 Birmingham | 01:22:34 | |
| Zietek Lucas | 2024 Paris | 01:21:53 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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