Dive into this athlete’s performance at 2024 Chicago Navy Pier 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 Thomas Sam'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 Thomas Sam'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 Thomas Sam'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 Thomas Sam'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
04:44.
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:
Sam Thomas showed a strong performance at the 2024 Chicago Navy Pier, finishing in the top 16% of all athletes and in the top 21% of his age group. His total running time of 00:38:45 was 01:45 faster than the average, making it clear that running is his forte. His best running lap time of 00:04:11 further highlights this strength. From running 1 to running 4, Sam consistently performed faster than the average, suggesting a solid start to the race. However, his performance in the Roxzone (00:06:36) was slower than average, indicating a need to improve overall fitness and transition time. His overall race profile leans more towards running, with further training needed in strength exercises.
Segments to Improve:
Wall Balls: Sam’s performance in this segment was 02:08 slower than average, making it a key area for improvement. To enhance his Wall Balls performance, he could incorporate exercises like thrusters to develop lower body strength and power. He should also focus on improving his form and technique to increase efficiency and speed. For instance, using the hips to drive the movement instead of relying on the upper body alone can help save energy and increase speed.
Burpees Broad Jump: This was another segment where Sam fell short, being 01:21 slower than average. Incorporating more plyometric exercises in his training, such as box jumps and power skips, can help increase his explosive power and speed in this segment. Additionally, focusing on burpee technique, such as landing softly and jumping forward in a smooth motion, can help improve performance.
Roxzone: Sam’s Roxzone time was 00:33 slower than average, suggesting he may be resting too much or taking too long in transitions. To improve in this area, Sam could focus on high-intensity interval training (HIIT) to boost his cardiovascular fitness and speed up recovery times. Practicing efficient transition techniques can also help shave off precious seconds in this segment.
Sandbag Lunges: Sam was 00:06 slower than the average in this segment. To improve, he could incorporate more strength training into his regimen, focusing on exercises that target the glutes, quads, and core. Goblet squats and walking lunges with weights can be particularly beneficial.
Race Strategies:
In future races, Sam should consider starting at a pace consistent with his training, avoiding the temptation to start too fast. Given his strength in running, he should aim to make up time in the running segments while pacing himself during strength exercises to conserve energy. Focusing on efficient transitions between exercises can also help reduce his Roxzone time. Finally, incorporating a thorough warm-up and cool-down routine can help prepare his body for the race and promote recovery afterward.
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