Evans Tom Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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

GBR GBR Flag Men 35-39 #131007 01:17:30 159th in AG | Top 28.3% 712th | Top 26.4%
-02:20
36:44
Run Total
-00:16
04:36
Avg. Lap
-00:11
04:04
Best Lap
+02:14
34:53
Workout Total
+00:17
04:21
Avg. Workout
+00:09
05:58
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 Evans 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 Evans Tom'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 Evans 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.

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 Evans 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 05:15. Check the detail of the improvement plan below.

02:02 Potential Improvement 38.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:02 07:08 to 05:06 38.7%
Sandbag Lunges 01:37 05:45 to 04:08 30.8%
Burpees Broad Jump 01:03 05:10 to 04:07 20.0%
Sled Pull 00:25 04:23 to 03:58 7.9%
Rowing 00:08 04:38 to 04:30 2.5%
Ski Erg 00:00 04:04 to 04:04 0.0%
Sled Push 00:00 02:12 to 02:12 0.0%
Farmers Carry 00:00 01:33 to 01:33 0.0%
Run Total 00:00 36:44 to 36:44 0.0%

Splits Time

Evans Tom Perfect Race
Splits Total Average Total
Running 1 04:31 00:00 04:18 +00:13 00:00 +00:00
Ski Erg 04:04 04:31 04:19 -00:15 04:18 +00:13
Running 2 04:04 08:35 04:34 -00:30 08:37 -00:02
Sled Push 02:12 12:39 02:37 -00:25 13:11 -00:32
Running 3 04:53 14:51 04:57 -00:04 15:48 -00:57
Sled Pull 04:23 19:44 04:22 +00:01 20:45 -01:01
Running 4 04:47 24:07 04:55 -00:08 25:07 -01:00
Burpees Broad Jump 05:10 28:54 04:35 +00:35 30:02 -01:08
Running 5 04:40 34:04 05:03 -00:23 34:37 -00:33
Rowing 04:38 38:44 04:37 +00:01 39:40 -00:56
Running 6 04:39 43:22 04:57 -00:18 44:17 -00:55
Farmers Carry 01:33 48:01 01:59 -00:26 49:14 -01:13
Running 7 04:21 49:34 04:55 -00:34 51:13 -01:39
Sandbag Lunges 05:45 53:55 04:30 +01:15 56:08 -02:13
Running 8 04:53 59:40 05:23 -00:30 01:00:38 -00:58
Wall Balls 07:08 01:04:33 05:40 +01:28 01:06:01 -01:28
Roxzone 05:58 01:17:30 05:49 +00:09 01:17:30
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Tom! First off, let’s give you a massive shoutout for finishing in the top 17% overall and 19% in your age group. That’s no small feat! Your total time of 01:17:30 is a solid performance, especially with a total running time that's 02:26 faster than average. It looks like you’ve got a runner’s profile, which means you can cover ground quickly, but we need to work on those strength segments to really unleash your inner Hyrox beast! 🏆

Now, let’s talk pacing. Your first running segment was a bit on the slower side at 00:04:31, which might have been a strategy to conserve energy, but it also set the tone for the rest of the race. You picked it up nicely during Running 2, clocking in at 00:04:04, which shows that you’ve got some speed! Just be mindful of your pacing to ensure you’re not starting off too conservatively or too aggressively. It’s all about finding that sweet spot, like the perfect cup of tea! 🍵

Segments to Improve:
  • Wall Balls: 00:07:08 (93rd Percentile)
  • Sandbag Lunges: 00:05:45 (97th Percentile)
  • Burpees Broad Jump: 00:05:10 (80th Percentile)
  • Roxzone: 00:05:58 (52nd Percentile)
  • Sled Pull: 00:04:23 (54th Percentile)

Let’s dive into these segments, shall we? Starting with the Wall Balls, which took a toll on your overall time. Aim to incorporate a dedicated Wall Ball workout at least once a week. Focus on full range of motion and a steady rhythm. Try doing sets of 20-30 reps with a light to moderate weight to build endurance. You could also do “Tabata Wall Balls” (20 seconds on, 10 seconds off) for 8 rounds to really ramp up that heart rate and efficiency.

For the Sandbag Lunges, it’s about building strength and stability. Try incorporating weighted lunges into your routine, gradually increasing the weight as you get comfortable. Ensure your form is correct—keep your torso upright and engage your core. Also, consider adding some single-leg work to improve balance and strength.

Burpees Broad Jump can be a killer, but they don’t have to be! Focus on breaking them down into two parts during training. Practice the burpee and the broad jump separately, then combine them. This way, you can perfect your form and work on explosive power. 10-15 reps in quick succession will help build muscular endurance.

Your Roxzone time indicates you might be resting a bit longer than needed during transitions. Let’s work on your overall fitness and agility to reduce that time. Try doing transition drills where you practice moving quickly between exercises without losing focus. You can also set a timer and challenge yourself to complete a series of exercises with minimal rest.

Lastly, for the Sled Pull, ensure you’re working on your pulling strength. Incorporate heavy rows and resistance band pulls into your training. Consider adding some sled work each week to get used to the feeling and build that necessary strength.

Race Strategies:

During your next race, let’s implement a pacing strategy that aligns with your running strengths. Start at a pace you can sustain rather than going all out. Use your faster running segments as a gauge for how to approach the next race. Also, visualize each segment before you hit it. Picture yourself nailing the Wall Balls or crushing the Sled Pull—this mental practice can be a game-changer! 💪

In terms of transitions, practice moving from one exercise to the next with purpose. Keep your gear organized and ready to go. Maybe even practice a mock race to simulate the environment and get comfortable with transitions. Remember, it's all about being smooth and efficient—like a well-oiled machine! Or at least, as smooth as a British cup of tea! ☕

Conclusion:

Tom, you’re doing great, and with some targeted training on those specific segments, you’ll see your performance skyrocket. Remember, “The only bad workout is the one that didn’t happen,” so keep pushing, keep training, and don’t forget to enjoy the process! You’ve got this! 💥

Keep smashing those goals, and remember, I’m here to help you crush it every step of the way! The Rox-Coach has got your back! 💪

Similar Athletes
Aroca Martínez Agustin 2023 Valencia 01:17:22
Martin Paul 2023 Birmingham 01:17:49
Taracena Alvaro 2021 Leipzig 01:17:04
Conroy Brian 2024 Washington - North American Championships 01:17:50
Berggraaf Shamar 2024 Amsterdam 01:17:29
Abromeit Tim 2023 Frankfurt 01:17:49
O Brien Neil 2023 Rotterdam 01:17:22
Ogden Alex 2023 London 01:17:10
Ayala Alejandro 2023 Valencia 01:17:02
Harrison Caleb 2024 London 01:17:42

Measure Your Performance Against Top Athletes

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