Cornish Tom Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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 40-44 #115028 01:09:57 6th in AG | Top 3.3% 40th | Top 2.9%
+00:34
36:07
Run Total
+00:05
04:31
Avg. Lap
+00:24
04:19
Best Lap
+00:03
29:31
Workout Total
+00:00
03:41
Avg. Workout
-00:31
04:24
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 Cornish Tom'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 Cornish Tom'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 Cornish Tom'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 Cornish Tom'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 05:04. Check the detail of the improvement plan below.

01:57 Potential Improvement 38.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:57 36:07 to 34:10 38.5%
Sled Push 01:06 03:03 to 01:57 21.7%
Sandbag Lunges 00:45 04:18 to 03:33 14.8%
Sled Pull 00:28 03:52 to 03:24 9.2%
Ski Erg 00:14 04:15 to 04:01 4.6%
Burpees Broad Jump 00:14 03:36 to 03:22 4.6%
Rowing 00:10 04:29 to 04:19 3.3%
Farmers Carry 00:10 01:43 to 01:33 3.3%
Wall Balls 00:00 04:15 to 04:15 0.0%

Splits Time

Cornish Tom Perfect Race
Splits Total Average Total
Running 1 04:30 00:00 03:57 +00:33 00:00 +00:00
Ski Erg 04:15 04:30 04:10 +00:05 03:57 +00:33
Running 2 04:19 08:45 04:13 +00:06 08:07 +00:38
Sled Push 03:03 13:04 02:26 +00:37 12:20 +00:44
Running 3 04:32 16:07 04:29 +00:03 14:46 +01:21
Sled Pull 03:52 20:39 03:54 -00:02 19:15 +01:24
Running 4 04:28 24:31 04:29 -00:01 23:09 +01:22
Burpees Broad Jump 03:36 28:59 03:54 -00:18 27:38 +01:21
Running 5 04:35 32:35 04:36 -00:01 31:32 +01:03
Rowing 04:29 37:10 04:26 +00:03 36:08 +01:02
Running 6 04:29 41:39 04:31 -00:02 40:34 +01:05
Farmers Carry 01:43 46:08 01:47 -00:04 45:05 +01:03
Running 7 04:34 47:51 04:31 +00:03 46:52 +00:59
Sandbag Lunges 04:18 52:25 03:57 +00:21 51:23 +01:02
Running 8 04:44 56:43 04:48 -00:04 55:20 +01:23
Wall Balls 04:15 01:01:27 04:54 -00:39 01:00:08 +01:19
Roxzone 04:24 01:09:57 04:55 -00:31 01:09:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Tom Cornish displayed a commendable performance in the 2024 Rotterdam HYROX, finishing within the top 2% of all athletes and top 3% in his age group. This achievement illustrates a high level of fitness and dedication to training. A noteworthy aspect of Tom's race was his balanced skill set, showing proficiency in both strength and endurance components. However, his overall running time was slightly slower than average, indicating a potential area for improvement. Despite this, Tom managed to maintain a consistent pace throughout the race, neither starting too fast nor too slow, suggesting good pacing strategy and stamina management. His profile leans slightly more towards a hybrid athlete, balancing between running and strength, but with a slight inclination towards strengthening to offset the slower total running time.

Segments to Improve:

  • Run Total: With the total running time being 00:21 slower than average, incorporating interval training can significantly enhance Tom's running efficiency and speed. High-intensity intervals (HIIT) on the track, such as 400m repeats with rest periods equal to the time of the interval, can improve aerobic capacity and running economy. Additionally, hill sprints will build leg strength and power, beneficial for improving running pace.
  • Sled Push: The sled push segment was 00:30 slower than average, indicating a need for increased lower body power and endurance. Incorporating heavy sled pushes and drags into the training routine can build the specific muscles needed for this challenge. Focusing on maintaining a low, powerful stance and driving through the legs will also improve efficiency in this segment.
  • Sandbag Lunges: Being 00:23 slower than average in sandbag lunges suggests a need for improved leg strength and endurance. Weighted lunges, step-ups, and squats can increase leg muscle endurance and strength. Practicing lunges with progressively heavier weights can also help adapt to the demands of this segment.

Race Strategies:

  • Improved Transition Times: Working on reducing roxzone time indicates a need for better overall fitness and faster transitions between exercises. Implementing circuit training with minimal rest between exercises can simulate race conditions, improving Tom's ability to quickly transition between different types of physical activities.
  • Pacing Strategy: Given Tom's slightly slower overall running time, focusing on a conservative start to conserve energy for a strong finish can be beneficial. Breaking down the race into segments and setting target times based on training performances can help manage effort throughout the race more effectively.
  • Strength and Endurance Balance: Since Tom's profile indicates a hybrid athlete with a slight need for increased strength, incorporating more strength training, particularly focusing on compound movements like deadlifts, squats, and overhead presses, can enhance his performance in strength-dependent segments. Pairing these with endurance running sessions will ensure a balanced improvement without sacrificing running performance.

By focusing on these specific areas of improvement and implementing the suggested training strategies and race tactics, Tom Cornish can elevate his performance in future HYROX races, potentially achieving even higher rankings and improving his overall athleticism.

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
Claykens Tom 2024 Malaga 01:09:27
Poskitt Josh 2024 Birmingham 01:10:01
Gazaix Julien 2024 Marseille 01:09:29
Werdmuller Von Elgg Felix 2024 Paris 01:10:19
Harding Sacha 2023 Birmingham 01:09:48
Hodgson Karl 2024 Glasgow 01:09:45
Omara Kieran 2023 Barcelona 01:10:13
Crush Huxley 2024 London 01:10:24
Murphy Tom 2024 Malaga 01:09:57
Kock Lars 2024 Vienna - European Championship 01:10:01

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Warschau 01:08:28
2022 London 01:09:11
2023 Köln 01:12:55
2023 London 01:09:31
2023 Birmingham 01:10:12
2023 London 01:09:07

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