Dive into this athlete’s performance at 2023 London 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 Kirk 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 Kirk Tom'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 Kirk 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.
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 Kirk 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 03:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:41 | 40:23 to 38:42 | 45.5% |
| Burpees Broad Jump | 00:39 | 04:59 to 04:20 | 17.6% |
| Sled Push | 00:35 | 02:59 to 02:24 | 15.8% |
| Sandbag Lunges | 00:33 | 04:51 to 04:18 | 14.9% |
| Farmers Carry | 00:12 | 02:03 to 01:51 | 5.4% |
| Sled Pull | 00:02 | 04:10 to 04:08 | 0.9% |
| Ski Erg | 00:00 | 03:59 to 03:59 | 0.0% |
| Rowing | 00:00 | 04:30 to 04:30 | 0.0% |
| Wall Balls | 00:00 | 05:04 to 05:04 | 0.0% |
| Kirk Tom | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:37 | 00:00 | 04:20 -00:43 | 00:00 +00:00 |
| Ski Erg | 03:59 | 03:37 | 04:20 -00:21 | 04:20 -00:43 |
| Running 2 | 05:00 | 07:36 | 04:40 +00:20 | 08:40 -01:04 |
| Sled Push | 02:59 | 12:36 | 02:41 +00:18 | 13:20 -00:44 |
| Running 3 | 05:22 | 15:35 | 05:02 +00:20 | 16:01 -00:26 |
| Sled Pull | 04:10 | 20:57 | 04:28 -00:18 | 21:03 -00:06 |
| Running 4 | 05:13 | 25:07 | 05:02 +00:11 | 25:31 -00:24 |
| Burpees Broad Jump | 04:59 | 30:20 | 04:45 +00:14 | 30:33 -00:13 |
| Running 5 | 05:27 | 35:19 | 05:11 +00:16 | 35:18 +00:01 |
| Rowing | 04:30 | 40:46 | 04:40 -00:10 | 40:29 +00:17 |
| Running 6 | 05:13 | 45:16 | 05:04 +00:09 | 45:09 +00:07 |
| Farmers Carry | 02:03 | 50:29 | 02:02 +00:01 | 50:13 +00:16 |
| Running 7 | 05:11 | 52:32 | 05:02 +00:09 | 52:15 +00:17 |
| Sandbag Lunges | 04:51 | 57:43 | 04:37 +00:14 | 57:17 +00:26 |
| Running 8 | 05:23 | 01:02:34 | 05:30 -00:07 | 01:01:54 +00:40 |
| Wall Balls | 05:04 | 01:07:57 | 05:49 -00:45 | 01:07:24 +00:33 |
| Roxzone | 06:17 | 01:19:10 | 05:57 +00:20 | 01:19:10 |
Tom's total running time of 00:40:23 was 01:37 slower than the average for his finish time. This indicates that he may need to focus more on improving his overall fitness and transition time. It is also worth noting that his best running lap was 00:03:37, which was 00:35 faster than the average. This suggests that Tom has a strong running profile and may benefit from incorporating more strength training into his routine.
To improve performance in the Run Total segment, Tom should work on improving his overall fitness and transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve cardiovascular endurance and speed. Additionally, practicing quick transitions between exercises can help reduce time spent in the Roxzone.
For the Burpees Broad Jump segment, Tom should focus on improving his speed and explosiveness. Plyometric exercises, such as box jumps and squat jumps, can help improve power and agility. Additionally, practicing burpees with proper form and efficiency can help minimize time lost during this segment.
In the Roxzone segment, Tom should aim to reduce the time spent by improving his overall fitness and transition speed. Incorporating exercises that mimic the movements and demands of the race, such as circuit training or functional fitness workouts, can help improve overall fitness and reduce transition time.
To improve performance in the Running 2, Running 3, Running 5, and Running 6 segments, Tom should prioritize his running training. Incorporating longer distance runs, interval training, and hill sprints can help improve his running speed and endurance. It may also be beneficial for Tom to work with a running coach to improve his running technique and efficiency.
Tom should also prioritize efficient transitions between segments to minimize time spent in the Roxzone. Practicing quick transitions during training sessions can help improve his overall race performance.
Lastly, Tom should consider incorporating mental strategies to stay focused and motivated during the race. Visualizing success, setting small goals throughout the race, and maintaining a positive mindset can all contribute to improved performance.
Overall, Tom Kirk had a strong performance in the 2023 London Hyrox race, but there are areas where he can make improvements. By focusing on specific training strategies and techniques for the identified areas of improvement, he can enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Longman Tom | 2024 Birmingham | 01:19:37 | |
| Sander Thomas | 2018 Leipzig | 01:19:08 | |
| Naumann Leon | 2024 Hamburg | 01:19:33 | |
| Mareco Gonçalo | 2023 Madrid | 01:18:45 | |
| Bucklitsch Tim | 2024 Rimini | 01:19:40 | |
| OKeefe Greg | 2024 Birmingham | 01:19:13 | |
| Di Perna Fabio | 2022 Karlsruhe | 01:19:12 | |
| Antequera Gómez Aitor | 2024 Malaga | 01:19:35 | |
| Obrien Conor | 2024 Manchester | 01:19:05 | |
| Patrick Wirtz Jörn | 2024 Milan | 01:19:31 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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