Dive into this athlete’s performance at 2022 Birmingham 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 Thomas Jack'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 Jack'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 Thomas Jack'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 Thomas Jack'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 04:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:39 | 06:53 to 05:14 | 33.7% |
| Run Total | 01:05 | 39:23 to 38:18 | 22.1% |
| Sandbag Lunges | 01:03 | 05:17 to 04:14 | 21.4% |
| Farmers Carry | 00:33 | 02:22 to 01:49 | 11.2% |
| Sled Pull | 00:23 | 04:27 to 04:04 | 7.8% |
| Ski Erg | 00:06 | 04:19 to 04:13 | 2.0% |
| Rowing | 00:05 | 04:37 to 04:32 | 1.7% |
| Sled Push | 00:00 | 01:23 to 01:23 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:05 to 04:05 | 0.0% |
| Thomas Jack | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:26 | 00:00 | 04:19 +00:07 | 00:00 +00:00 |
| Ski Erg | 04:19 | 04:26 | 04:20 -00:01 | 04:19 +00:07 |
| Running 2 | 05:17 | 08:45 | 04:38 +00:39 | 08:39 +00:06 |
| Sled Push | 01:23 | 14:02 | 02:40 -01:17 | 13:17 +00:45 |
| Running 3 | 05:03 | 15:25 | 05:01 +00:02 | 15:57 -00:32 |
| Sled Pull | 04:27 | 20:28 | 04:27 +00:00 | 20:58 -00:30 |
| Running 4 | 04:48 | 24:55 | 05:00 -00:12 | 25:25 -00:30 |
| Burpees Broad Jump | 04:05 | 29:43 | 04:40 -00:35 | 30:25 -00:42 |
| Running 5 | 04:48 | 33:48 | 05:09 -00:21 | 35:05 -01:17 |
| Rowing | 04:37 | 38:36 | 04:39 -00:02 | 40:14 -01:38 |
| Running 6 | 05:10 | 43:13 | 05:02 +00:08 | 44:53 -01:40 |
| Farmers Carry | 02:22 | 48:23 | 02:01 +00:21 | 49:55 -01:32 |
| Running 7 | 04:46 | 50:45 | 05:01 -00:15 | 51:56 -01:11 |
| Sandbag Lunges | 05:17 | 55:31 | 04:35 +00:42 | 56:57 -01:26 |
| Running 8 | 05:09 | 01:00:48 | 05:27 -00:18 | 01:01:32 -00:44 |
| Wall Balls | 06:53 | 01:05:57 | 05:46 +01:07 | 01:06:59 -01:02 |
| Roxzone | 05:58 | 01:18:40 | 05:55 +00:03 | 01:18:40 |
To address the Wall Balls segment, Jack should focus on improving his strength and endurance. Incorporating exercises such as squats, lunges, and wall ball shots into his training routine will help him develop the necessary muscles and stamina. Jack should also work on his form, ensuring that he maintains proper technique throughout the exercise.
For the Sandbag Lunges segment, Jack should concentrate on increasing his leg strength and stability. Exercises such as lunges, step-ups, and Bulgarian split squats will help him build the necessary lower body strength. He should also practice maintaining balance and control during lunges to improve his performance in this segment.
Improving the overall running time is crucial for Jack to enhance his performance in the Hyrox race. He should focus on developing his cardiovascular endurance through regular running sessions. Incorporating interval training, tempo runs, and hill sprints into his routine will help him improve his speed and endurance. Jack should also consider working on his running form and efficiency to maximize his performance.
Running 2 was one of Jack's slower segments. To improve this, he should focus on increasing his running speed and endurance. Incorporating interval training and tempo runs into his training routine will help him improve his speed and stamina. Jack should also work on maintaining a consistent pace throughout the race to avoid burning out early.
Jack's best lap time was slightly slower than average. To improve this, he should focus on increasing his running speed and efficiency. Incorporating speed work, such as interval training and sprints, into his training routine will help him improve his overall running performance.
The Farmers Carry segment was another area where Jack lost some time. To improve this, he should focus on increasing his grip strength and endurance. Incorporating exercises such as farmer's walks, deadlifts, and grip training exercises will help him develop the necessary strength and endurance for this segment.
The Roxzone was another segment where Jack lost time. To improve this, he should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his routine will help him improve his fitness and speed up his transitions between exercises.
Improving the Running 1 segment is crucial for Jack to enhance his overall performance. He should focus on increasing his speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him improve his running performance in this segment.
Overall, Jack Thomas had a strong performance in the Hyrox race in Birmingham. By focusing on the identified areas for improvement and implementing the suggested training strategies and techniques, he can further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Arrue Jon | 2024 Madrid | 01:18:27 | |
| De Jong RenéPaul | 2024 Paris | 01:18:18 | |
| Goldwasser Peter | 2024 Chicago Navy Pier | 01:18:22 | |
| Brown Dan | 2024 Dallas | 01:18:22 | |
| Broja Adrian | 2024 Gdansk | 01:18:21 | |
| Burke Jerome | 2024 New York | 01:18:50 | |
| Den Boef Erik | 2024 Amsterdam | 01:19:05 | |
| Aguilar Jeff | 2024 Dallas | 01:19:09 | |
| Quach Hubert | 2023 Paris | 01:19:08 | |
| Conger Robert | 2023 Houston | 01:18:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Malaga | 01:13:40 | |
| 2023 Birmingham | 01:19:02 | |
| 2024 Birmingham | 01:12:35 | |
| 2022 London | 01:37:40 | |
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