Dive into this athlete’s performance at 2024 Hamburg 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 Lau 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 Lau 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 Lau 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 Lau 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
02:51.
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
Thomas Lau, our German athlete in the age category 45-49, delivered a commendable performance in the 2024 Hamburg Hyrox event. His overall rank was 381, placing him in the top 46% of all 823 athletes, and his rank within his age group was 28, making him stand out in the top 35% of 78 athletes. His total running time was 00:39:58, which was 00:40 faster than the average. This suggests that Thomas has a strong runner's profile. However, his performance in the roxzone, which was slower than average, indicates an area for improvement in both overall fitness and transition time. His pacing appeared to be generally consistent, with a slight tendency to start slower in the initial running segments before picking up the pace.
Segments to Improve
Sandbag Lunges: This was Thomas's weakest area, with a time 00:53 slower than average. To improve lunges, focus on lower body strength training, especially on the glutes, hamstrings, and quads. Incorporate exercises like squats, deadlifts, and step-ups into the training routine. Also, ensure proper form during lunges to avoid unnecessary energy expenditure.
Roxzone: Thomas's transition time needs improvement, as evidenced by his roxzone time being 00:30 slower than average. Practice transitioning between different exercise zones to boost speed and efficiency during the races. Functional workouts like burpees or high knees can also help improve overall fitness and transition time.
Farmers Carry: Thomas was slower by 00:10 in this area. This segment requires grip strength and core stability. Incorporate grip-strengthening exercises like wrist curls and pinch grip lifts. For core stability, include planks and Russian twists in the routine.
Race Strategies
Considering Thomas's performance, implementing the following strategies may enhance his race day performance:
Pacing: While Thomas generally maintained a consistent pace, he could benefit from starting the race at a faster pace. This could provide a buffer for harder segments later in the race.
Strength Training: Despite having a strong runner's profile, Thomas needs to focus more on strength training workouts. This can improve his performance in the strength-based segments and overall transition time.
Rest and Recovery: Ensure adequate rest between training sessions to maximize muscle recovery and prevent overtraining. Also, incorporate active recovery sessions like yoga or light jogging to maintain fitness levels during rest days.
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