Rolfe Thomas Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

GBR GBR Flag Men 35-39 #142046 01:34:21 427th in AG | Top 76.0% 1946th | Top 72.0%
+01:47
48:19
Run Total
+00:14
06:02
Avg. Lap
+00:02
04:55
Best Lap
-04:06
35:52
Workout Total
-00:30
04:29
Avg. Workout
+02:18
10:13
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 Rolfe 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 Rolfe 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 Rolfe 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 Rolfe 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 04:00. Check the detail of the improvement plan below.

02:52 Potential Improvement 71.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:52 48:19 to 45:27 71.7%
Burpees Broad Jump 01:08 07:02 to 05:54 28.3%
Ski Erg 00:00 04:17 to 04:17 0.0%
Sled Push 00:00 02:50 to 02:50 0.0%
Sled Pull 00:00 04:45 to 04:45 0.0%
Rowing 00:00 04:39 to 04:39 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Sandbag Lunges 00:00 04:34 to 04:34 0.0%
Wall Balls 00:00 05:48 to 05:48 0.0%

Splits Time

Rolfe Thomas Perfect Race
Splits Total Average Total
Running 1 05:27 00:00 04:55 +00:32 00:00 +00:00
Ski Erg 04:17 05:27 04:34 -00:17 04:55 +00:32
Running 2 04:55 09:44 05:21 -00:26 09:29 +00:15
Sled Push 02:50 14:39 03:12 -00:22 14:50 -00:11
Running 3 05:14 17:29 05:52 -00:38 18:02 -00:33
Sled Pull 04:45 22:43 05:30 -00:45 23:54 -01:11
Running 4 06:02 27:28 05:51 +00:11 29:24 -01:56
Burpees Broad Jump 07:02 33:30 06:08 +00:54 35:15 -01:45
Running 5 06:58 40:32 06:03 +00:55 41:23 -00:51
Rowing 04:39 47:30 05:00 -00:21 47:26 +00:04
Running 6 05:59 52:09 05:53 +00:06 52:26 -00:17
Farmers Carry 01:57 58:08 02:24 -00:27 58:19 -00:11
Running 7 05:49 01:00:05 05:52 -00:03 01:00:43 -00:38
Sandbag Lunges 04:34 01:05:54 05:44 -01:10 01:06:35 -00:41
Running 8 07:59 01:10:28 06:41 +01:18 01:12:19 -01:51
Wall Balls 05:48 01:18:27 07:26 -01:38 01:19:00 -00:33
Roxzone 10:13 01:34:21 07:55 +02:18 01:34:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Thomas Rolfe showcased a strong performance in the 2024 Birmingham HYROX race, landing in the top 47% of 4107 athletes and top 52% of his age group (35-39). His overall time was 01:34:21, which is commendable considering the competitiveness of the event. However, Thomas's total running time was slower than average by 01:35, indicating that he has more of a strength-based profile. An analysis of the race splits suggests that Thomas may have started the race too slow, as observed in Running 1, which was 00:34 slower than average. Nevertheless, he demonstrated great strength in the Ski Erg, Sled Push, Sled Pull, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls segments, outperforming the average times.

Segments to Improve:

  • Running: Thomas's overall running performance was slower than average and could be improved. It is advised to focus on improving cardiovascular endurance through long-distance running and high-intensity interval training (HIIT). For instance, incorporating hill sprints and tempo runs could help improve running stamina and speed. Also, strength training targeting the lower body (calves, quads, hamstrings and glutes) could help improve running efficiency.
  • Roxzone: The Roxzone time indicates that Thomas might have rested more or took more time during transitions. Working on the transition efficiency could help improve this segment. This could include practising quick gear changes, and improving overall fitness to reduce the need for rest. Circuit training with minimal rest between exercises could help with this.
  • Burpees Broad Jump: This segment was slower than average, indicating a need for improvement. Including plyometric exercises, such as box jumps and power skipping, could help in enhancing explosive strength required for this segment. Regular practice of burpees could also aid in improving the speed and efficiency of this exercise.

Race Strategies:

Moving forward, it would be beneficial for Thomas to start the race at a faster pace. This could help him shave off some time from the initial running segments. Furthermore, he should consider pacing himself during strength-based tasks to conserve energy for the running segments. In the Roxzone, focus should be on quick transitions and less rest time. It may also be useful to experiment with different running and strength training techniques during training to identify what works best for him. This personalised approach could help enhance his overall performance in future races.

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
Laluska Mark 2024 Milan 01:34:13
Williams Daron 2024 Washington - North American Championships 01:33:59
De Cataldo Matthew 2024 Stockholm 01:34:16
Clarke Jack 2022 London 01:34:41
Walmsley Dion 2024 Brisbane 01:34:16
Loriguet PierreEmmanuel 2024 Hong Kong 01:34:26
Stamas Nick 2024 Dallas 01:34:26
Decourriere Morgan 2023 Madrid 01:33:55
Brown Glen 2023 Amsterdam 01:34:29
HamiltonSmith James 2024 Sports Direct HYROX London 01:34:00

Measure Your Performance Against Top Athletes

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