Season 24/25 2024 Perth (840) HYROX (688) Men (469) Warner Thomas

Warner Thomas Hyrox Result

Dive into this athlete’s performance at 2024 Perth 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

AUS AUS Flag Men 40-44 #112029 01:29:43 39th in AG | Top 54.9% 282nd | Top 60.1%
-01:48
42:34
Run Total
-00:13
05:19
Avg. Lap
+00:16
05:00
Best Lap
-00:26
37:33
Workout Total
-00:03
04:41
Avg. Workout
+02:15
09:40
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 Warner 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 Warner 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 Warner 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 Warner 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 02:49. Check the detail of the improvement plan below.

01:55 Potential Improvement 68.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:55 07:04 to 05:09 68.0%
Wall Balls 00:30 07:00 to 06:30 17.8%
Burpees Broad Jump 00:20 05:44 to 05:24 11.8%
Sled Push 00:04 02:57 to 02:53 2.4%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Pull 00:00 03:41 to 03:41 0.0%
Rowing 00:00 04:37 to 04:37 0.0%
Farmers Carry 00:00 02:10 to 02:10 0.0%
Run Total 00:00 42:34 to 42:34 0.0%

Splits Time

Warner Thomas Perfect Race
Splits Total Average Total
Running 1 05:50 00:00 04:46 +01:04 00:00 +00:00
Ski Erg 04:20 05:50 04:30 -00:10 04:46 +01:04
Running 2 05:00 10:10 05:07 -00:07 09:16 +00:54
Sled Push 02:57 15:10 03:03 -00:06 14:23 +00:47
Running 3 05:01 18:07 05:36 -00:35 17:26 +00:41
Sled Pull 03:41 23:08 05:12 -01:31 23:02 +00:06
Running 4 05:18 26:49 05:35 -00:17 28:14 -01:25
Burpees Broad Jump 05:44 32:07 05:42 +00:02 33:49 -01:42
Running 5 05:17 37:51 05:47 -00:30 39:31 -01:40
Rowing 04:37 43:08 04:54 -00:17 45:18 -02:10
Running 6 05:22 47:45 05:36 -00:14 50:12 -02:27
Farmers Carry 02:10 53:07 02:17 -00:07 55:48 -02:41
Running 7 05:15 55:17 05:35 -00:20 58:05 -02:48
Sandbag Lunges 07:04 01:00:32 05:26 +01:38 01:03:40 -03:08
Running 8 05:34 01:07:36 06:17 -00:43 01:09:06 -01:30
Wall Balls 07:00 01:13:10 06:55 +00:05 01:15:23 -02:13
Roxzone 09:40 01:29:43 07:25 +02:15 01:29:43
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Thomas Warner delivered a commendable performance at the 2024 Perth Hyrox race, placing in the top 40% overall and top 39% within his age group. His total running time was notably 2 minutes and 9 seconds faster than the average, suggesting a strong running profile. However, the slower opening segment (Running 1) indicates a potentially cautious start, while subsequent segments up to Running 4 show a consistent pace improvement, suggesting an effective strategy of gaining momentum as the race progressed. Nevertheless, Thomas's Roxzone time indicates a need for improved transitions and overall fitness to enhance performance in non-running segments.

Segments to Improve

  • Roxzone: Thomas's Roxzone time was 2 minutes and 26 seconds slower than average. To improve, focus on transition training to be more efficient and minimize rest. Incorporate high-intensity interval training (HIIT) to boost overall fitness and simulate race conditions, emphasizing quick transitions between exercises.
  • Sandbag Lunges: This segment was 1 minute and 40 seconds slower than average. Work on strength endurance by practicing weighted lunges, focusing on maintaining form under fatigue. Incorporate compound exercises like squats and deadlifts to build leg strength.
  • Wall Balls: Thomas was 11 seconds slower than average. Improve this by focusing on technique—ensure a consistent squat depth and smooth ball trajectory. Practice wall ball drills to develop rhythm and efficiency.
  • Burpees Broad Jump: 9 seconds slower than average. Improve explosive power and agility through plyometric exercises like box jumps and squat thrusts. Emphasize maintaining a steady pace during burpees to minimize time loss.

Race Strategies

  • Pacing Strategy: Maintain an even pacing strategy to avoid starting too cautiously. Aim for a balanced effort throughout running segments to conserve energy for strength exercises.
  • Transition Efficiency: Practice quick transitions during training to reduce Roxzone time. Consider adding transition-focused drills to training sessions, simulating race conditions.
  • Compromise Running: Develop the ability to run efficiently post-exercise by incorporating compromised running drills. Practice running immediately after strength exercises to adapt to fatigued conditions.
  • Strength-Running Balance: Given Thomas's strong running profile, focus on strengthening exercises to complement running ability. Utilize cross-training techniques to build overall endurance and strength.

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
Flood Martyn 2024 Madrid 01:29:57
Saatjohann Eike 2023 Köln 01:29:22
Bliss Tim 2024 Rotterdam 01:29:48
Trew Karl 2024 New York 01:30:08
Forsyth Jordan 2023 Glasgow 01:29:55
Cunniffe Cathal 2024 Dublin 01:30:05
Henry Jamaal 2022 Dallas 01:29:25
Mellies Sven 2023 Hamburg 01:30:07
Race Ben 2024 Birmingham 01:29:24
Peters Paul 2022 Dallas 01:29:20

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Melbourne 01:36:43
2024 Melbourne 01:32:08

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