Dive into this athlete’s performance at 2024 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 Gaskell 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 Gaskell 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 Gaskell 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 Gaskell 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 01:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 00:48 | 42:07 to 41:19 | 43.2% |
| Burpees Broad Jump | 00:37 | 05:32 to 04:55 | 33.3% |
| Sandbag Lunges | 00:20 | 05:06 to 04:46 | 18.0% |
| Ski Erg | 00:03 | 04:25 to 04:22 | 2.7% |
| Sled Pull | 00:03 | 04:38 to 04:35 | 2.7% |
| Sled Push | 00:00 | 02:30 to 02:30 | 0.0% |
| Rowing | 00:00 | 04:38 to 04:38 | 0.0% |
| Farmers Carry | 00:00 | 01:30 to 01:30 | 0.0% |
| Wall Balls | 00:00 | 05:27 to 05:27 | 0.0% |
| Gaskell Thomas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:17 | 00:00 | 04:34 +01:43 | 00:00 +00:00 |
| Ski Erg | 04:25 | 06:17 | 04:25 +00:00 | 04:34 +01:43 |
| Running 2 | 04:34 | 10:42 | 04:54 -00:20 | 08:59 +01:43 |
| Sled Push | 02:30 | 15:16 | 02:52 -00:22 | 13:53 +01:23 |
| Running 3 | 05:01 | 17:46 | 05:21 -00:20 | 16:45 +01:01 |
| Sled Pull | 04:38 | 22:47 | 04:51 -00:13 | 22:06 +00:41 |
| Running 4 | 05:03 | 27:25 | 05:19 -00:16 | 26:57 +00:28 |
| Burpees Broad Jump | 05:32 | 32:28 | 05:13 +00:19 | 32:16 +00:12 |
| Running 5 | 05:06 | 38:00 | 05:29 -00:23 | 37:29 +00:31 |
| Rowing | 04:38 | 43:06 | 04:47 -00:09 | 42:58 +00:08 |
| Running 6 | 05:21 | 47:44 | 05:21 +00:00 | 47:45 -00:01 |
| Farmers Carry | 01:30 | 53:05 | 02:08 -00:38 | 53:06 -00:01 |
| Running 7 | 05:00 | 54:35 | 05:19 -00:19 | 55:14 -00:39 |
| Sandbag Lunges | 05:06 | 59:35 | 05:00 +00:06 | 01:00:33 -00:58 |
| Running 8 | 05:49 | 01:04:41 | 05:55 -00:06 | 01:05:33 -00:52 |
| Wall Balls | 05:27 | 01:10:30 | 06:22 -00:55 | 01:11:28 -00:58 |
| Roxzone | 08:44 | 01:24:32 | 06:42 +02:02 | 01:24:32 |
Thomas, you crushed it out there! Finishing with an overall time of 01:24:32 puts you in the top 7% of nearly 4,500 athletes. That's no small feat! Your total running time of 00:42:07 is impressive, being 00:16 faster than the average, which definitely shows you have a runner’s profile. However, it looks like you might have started off a bit too fast in the first running segment, clocking in at 00:06:17, which was 01:44 slower than average. It’s like you were trying to outrun your own shadow! Finding a consistent pacing strategy right from the get-go could help you maintain that momentum for the rest of the race. Remember, “Speed is only useful if you know where you’re going!”
Transition time is key in Hyrox. You spent quite a bit of time in the Roxzone, which indicates that your overall fitness and transition efficiency could use some work. To improve this segment, consider implementing transition drills in your training. Practice moving quickly between exercises, and focus on your breathing to keep your heart rate in check. You could also try short, high-intensity workouts that mimic the race environment to get accustomed to quick switches.
This segment is a combo of strength and endurance, and you can definitely turn it into a strength! Focus on your form with burpees—make sure you’re explosive off the ground to maximize your jump distance. Incorporate Tabata-style workouts where you alternate between burpees and broad jumps to build endurance while maintaining power. And let’s be real, no one wants to be that guy who trips over his own feet during a jump!
These bad boys can be brutal! To sharpen your performance here, work on your lunge technique—keeping your core tight and your back straight. You can enhance your strength and endurance by adding weighted lunges into your weekly routine. Try doing 3 sets of 12 lunges with a heavy bag and then immediately run a short distance to simulate the fatigue you’ll feel during the race.
Overall, Thomas, you've got the foundations to become a dominant force in Hyrox. With your running speed in the bag, let's work on those transitions and strength segments. Remember, “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” So dig deep, train hard, and who knows? Pretty soon, you might be trading that 348th spot for a much higher one! Keep pushing, and let’s turn those weaknesses into strengths. You've got this! 💪💥
Stay strong, stay focused, and keep enjoying the grind! The Rox-Coach is here to help you every step of the way!
| Similar Athletes | |||
|---|---|---|---|
| Weirauch Heiko | 2018 Leipzig | 01:24:15 | |
| Steijnen Mark | 2024 Hamburg | 01:24:32 | |
| Cabricano Pablo | 2022 Valencia | 01:24:08 | |
| Doiron Dallas | 2024 Dallas | 01:24:54 | |
| Deswijzen Christian | 2024 Köln | 01:24:57 | |
| Gray Christopher | 2024 Birmingham | 01:24:58 | |
| Meiners Jan | 2024 Hamburg | 01:24:31 | |
| Gkekas Ioannis | 2024 Frankfurt | 01:24:09 | |
| Hill Galen | 2022 Wien | 01:24:02 | |
| Fisher Ross | 2023 London | 01:24:34 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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