Season 24/25 2024 Dallas (1844) HYROX (1540) Men (927) Sardina Tomas

Sardina Tomas Hyrox Result

Dive into this athlete’s performance at 2024 Dallas 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

USA USA Flag Men 30-34 #85025 01:32:25 117th in AG | Top 60.0% 482nd | Top 52.0%
-02:57
42:42
Run Total
-00:22
05:20
Avg. Lap
+00:18
05:07
Best Lap
+02:07
41:16
Workout Total
+00:16
05:09
Avg. Workout
+00:53
08:30
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 Sardina Tomas'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 Sardina Tomas'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 Sardina Tomas'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 Sardina Tomas'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 04:27. Check the detail of the improvement plan below.

01:38 Potential Improvement 36.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:38 08:27 to 06:49 36.7%
Sled Push 01:11 04:11 to 03:00 26.6%
Rowing 00:33 05:27 to 04:54 12.4%
Farmers Carry 00:28 02:42 to 02:14 10.5%
Ski Erg 00:26 04:57 to 04:31 9.7%
Burpees Broad Jump 00:11 05:51 to 05:40 4.1%
Sled Pull 00:00 05:01 to 05:01 0.0%
Sandbag Lunges 00:00 04:40 to 04:40 0.0%
Run Total 00:00 42:42 to 42:42 0.0%

Splits Time

Sardina Tomas Perfect Race
Splits Total Average Total
Running 1 05:31 00:00 04:48 +00:43 00:00 +00:00
Ski Erg 04:57 05:31 04:33 +00:24 04:48 +00:43
Running 2 05:07 10:28 05:17 -00:10 09:21 +01:07
Sled Push 04:11 15:35 03:08 +01:03 14:38 +00:57
Running 3 05:11 19:46 05:47 -00:36 17:46 +02:00
Sled Pull 05:01 24:57 05:23 -00:22 23:33 +01:24
Running 4 05:15 29:58 05:45 -00:30 28:56 +01:02
Burpees Broad Jump 05:51 35:13 05:58 -00:07 34:41 +00:32
Running 5 05:34 41:04 05:57 -00:23 40:39 +00:25
Rowing 05:27 46:38 04:58 +00:29 46:36 +00:02
Running 6 05:14 52:05 05:48 -00:34 51:34 +00:31
Farmers Carry 02:42 57:19 02:22 +00:20 57:22 -00:03
Running 7 05:21 01:00:01 05:45 -00:24 59:44 +00:17
Sandbag Lunges 04:40 01:05:22 05:34 -00:54 01:05:29 -00:07
Running 8 05:34 01:10:02 06:32 -00:58 01:11:03 -01:01
Wall Balls 08:27 01:15:36 07:13 +01:14 01:17:35 -01:59
Roxzone 08:30 01:32:25 07:37 +00:53 01:32:25
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Tomas, you crushed it out there at the 2024 Dallas Hyrox event! Finishing in 01:32:25 puts you in the top 16% of a whopping 2857 athletes—now that's something to brag about at the water cooler! 💪 With a total running time of 00:42:47, you’re showing off a runner's profile, clocking in a solid 3:03 faster than average. Your best running lap of 00:05:07 is also commendable, indicating you have the legs for speed. However, let’s chat about pacing. Starting a bit slower during the first run (00:05:31) might have set the tone for your overall race. It’s key to find that sweet spot where you’re not burning out too early but also not leaving too much in the tank. You’ve got the potential to excel in both running and strength, but we need to balance those scales a bit.

Segments to Improve:

Alright, let’s dive into the segments where you can unleash your inner beast and make some serious gains:

  • Wall Balls (00:08:27): This was a hefty chunk of time lost. A good drill to improve your wall ball performance is to incorporate a targeted strength and endurance circuit. Try 3 sets of 15 reps, focusing on form and consistency. Work on your squat depth and ensure you’re using your legs to drive the ball up, not just your arms.
  • Sled Push (00:04:11): A full minute slower than average? Yikes! Let’s power you up! Incorporate heavy sled pushes into your weekly routine. Aim for 4 sets of 20 meters with as much weight as you can handle. Focus on driving through your legs and keeping a low center of gravity to maximize your force output.
  • Roxzone (00:08:22): Oof! Slower than average by 50 seconds. Transition times matter! Practice quick transitions by setting up mock race scenarios. Time yourself during practice to see where you can shave off time. Think of it as a sprint to the buffet after a workout—every second counts! 🏃‍♂️💨
  • Rowing (00:05:27): This segment needs some work. Try to incorporate interval training on the rower—30 seconds of all-out effort followed by 30 seconds of rest, repeat for 10 rounds. This will help build your endurance and power output.
  • Burpees Broad Jump (00:05:51): A faster time here can be a game changer. Focus on explosive movements. Incorporate box jumps into your routine. Do 3 sets of 10 and make sure to explode off the ground, landing softly.
Race Strategies:

Now, let’s get tactical. Here are some strategies to consider for your next race:

  • Pacing: Start out at a pace you can sustain—consider it the tortoise vs. hare strategy. You want to feel good at the halfway mark, not like you just ran a marathon!
  • Transitions: Practice makes perfect. Set up your equipment in a way that minimizes movement and time in between exercises. Think about what you’re going to do next while you’re still finishing the current exercise.
  • Hydration and Nutrition: Don’t underestimate the power of hydration! Staying well-hydrated can boost your performance significantly. Bring your favorite energy gels or chews for some quick fuel during the race.
  • Positive Self-Talk: Keep that mental game strong! Remind yourself why you’re out there. A mantra like “Every rep gets me closer to my goal” can be a game changer.
Conclusion:

Tomas, you’ve shown great promise with your performance, and there are only a few tweaks needed to elevate your game! Remember, even the best athletes didn’t get there overnight—consistency and dedication are your best friends. As they say, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! 💥 Just think of the next race as another chance to show everyone what you’re made of—especially that wall ball! 😉

Keep it real, keep it strong, and let’s crush it next time! I’m here for you, the Rox-Coach!

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
Futcher Charlie 2024 Manchester 01:32:33
Harnetty Rob 2024 Marseille 01:32:36
Bevan Gregory 2023 Birmingham 01:32:29
Loh Kenny 2024 Singapore National Stadium 01:32:35
Frijters Martijn 2024 Rotterdam 01:32:50
La Porta Elia 2024 Milan 01:32:08
Kochbati Radhouen 2023 Barcelona 01:32:10
Zwilling Kai 2018 Stuttgart 01:32:28
Jackson Ben 2022 London 01:32:47
Stahl Alexander 2023 Frankfurt 01:32:38

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Houston 01:33:46
2022 Dallas 01:45:34
2023 Dallas 01:33:35

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