Dive into this athlete’s performance at 2023 Dubai 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 Seward 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 Seward Thomas'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 Seward 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.
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 Seward 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 05:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 03:01 | 08:30 to 05:29 | 53.1% |
| Run Total | 01:09 | 44:52 to 43:43 | 20.2% |
| Farmers Carry | 00:43 | 02:54 to 02:11 | 12.6% |
| Wall Balls | 00:35 | 07:11 to 06:36 | 10.3% |
| Rowing | 00:08 | 04:59 to 04:51 | 2.3% |
| Ski Erg | 00:05 | 04:34 to 04:29 | 1.5% |
| Sled Push | 00:00 | 02:08 to 02:08 | 0.0% |
| Sled Pull | 00:00 | 04:43 to 04:43 | 0.0% |
| Sandbag Lunges | 00:00 | 04:51 to 04:51 | 0.0% |
| Seward Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:04 | 00:00 | 04:45 -00:41 | 00:00 +00:00 |
| Ski Erg | 04:34 | 04:04 | 04:31 +00:03 | 04:45 -00:41 |
| Running 2 | 05:07 | 08:38 | 05:08 -00:01 | 09:16 -00:38 |
| Sled Push | 02:08 | 13:45 | 03:05 -00:57 | 14:24 -00:39 |
| Running 3 | 06:08 | 15:53 | 05:37 +00:31 | 17:29 -01:36 |
| Sled Pull | 04:43 | 22:01 | 05:15 -00:32 | 23:06 -01:05 |
| Running 4 | 05:40 | 26:44 | 05:36 +00:04 | 28:21 -01:37 |
| Burpees Broad Jump | 08:30 | 32:24 | 05:46 +02:44 | 33:57 -01:33 |
| Running 5 | 06:33 | 40:54 | 05:47 +00:46 | 39:43 +01:11 |
| Rowing | 04:59 | 47:27 | 04:55 +00:04 | 45:30 +01:57 |
| Running 6 | 05:48 | 52:26 | 05:37 +00:11 | 50:25 +02:01 |
| Farmers Carry | 02:54 | 58:14 | 02:17 +00:37 | 56:02 +02:12 |
| Running 7 | 05:30 | 01:01:08 | 05:36 -00:06 | 58:19 +02:49 |
| Sandbag Lunges | 04:51 | 01:06:38 | 05:28 -00:37 | 01:03:55 +02:43 |
| Running 8 | 06:06 | 01:11:29 | 06:19 -00:13 | 01:09:23 +02:06 |
| Wall Balls | 07:11 | 01:17:35 | 06:58 +00:13 | 01:15:42 +01:53 |
| Roxzone | 05:29 | 01:30:07 | 07:27 -01:58 | 01:30:07 |
Thomas had a strong performance in the running 1 segment, finishing in 00:04:04, which was 00:31 faster than the average time. He also performed well in the sled push segment, completing it in 00:02:08, which was 01:15 faster than the average time. His best running lap was 00:04:04, indicating his proficiency in running.
Running 5: Thomas completed this segment in 00:06:33, which was 00:45 slower than the average time. To improve his running endurance and speed, he should incorporate interval training and tempo runs into his training routine. Interval training can consist of alternating between high-intensity sprints and recovery jogs, while tempo runs involve running at a comfortably hard pace for an extended period. This will help him build his cardiovascular fitness and improve his running performance.
Farmers Carry: Thomas completed this segment in 00:02:54, which was 00:33 slower than the average time. To improve his performance in the farmers carry, he should focus on strengthening his grip and upper body. Exercises such as deadlifts, farmer's walks, and hanging from a pull-up bar can help develop grip strength. Additionally, incorporating exercises that target the shoulders, such as overhead presses and lateral raises, can improve his overall upper body strength for better performance in the farmers carry.
Running 3: Thomas completed this segment in 00:06:08, which was 00:28 slower than the average time. To improve his running in this segment, he should work on increasing his running endurance and speed. Incorporating long runs, hill repeats, and tempo runs into his training routine can help him build his endurance and improve his overall running performance.
Wall Balls: Thomas completed this segment in 00:07:11, which was 00:16 slower than the average time. To improve his performance in wall balls, he should focus on improving his lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help strengthen the muscles used in wall balls and improve his overall power and efficiency in this segment.
Running 6: Thomas completed this segment in 00:05:48, which was 00:11 slower than the average time. To improve his running performance in this segment, he should focus on his running form and efficiency. Incorporating drills such as high knees, butt kicks, and strides can help improve his running mechanics and increase his running speed.
Additionally, Thomas should prioritize his transitions in the roxzone to minimize the time spent between exercise zones. Improving his overall fitness and working on faster transitions can help him gain an advantage in the race.
In summary, Thomas Seward had a solid performance in the 2023 Dubai Hyrox race. To improve his overall performance, he should focus on specific areas such as the burpees broad jump, running 5, farmers carry, running 3, wall balls, and running 6. By incorporating specific exercises, drills, and training routines tailored to these areas, he can enhance his performance and achieve even better results in future races. Additionally, focusing on pacing and optimizing transitions in the roxzone will also contribute to his overall performance improvement.
| Similar Athletes | |||
|---|---|---|---|
| Abelman Jerome | 2022 Birmingham | 01:29:51 | |
| Melia Mark | 2022 Birmingham | 01:30:24 | |
| Guillen Juan | 2024 New York | 01:30:08 | |
| Voordewind Thies | 2024 Maastricht | 01:29:48 | |
| Loo Yan Wee | 2024 Singapore | 01:30:37 | |
| Petretto Francesco | 2024 Rimini | 01:30:00 | |
| Berry Chase | 2024 Melbourne | 01:29:46 | |
| Blokhuis Gijs | 2023 Rotterdam | 01:29:37 | |
| Colpo Gianluca | 2024 Milan | 01:29:47 | |
| Guzmán Andre | 2024 Mexico City | 01:30:05 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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