Season 24/25 2024 London (4309) HYROX (3831) Men (2308) Tan Timothy

Tan Timothy Hyrox Result

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.

Performance Highlights

MAS MAS Flag Men 30-34 #163008 01:26:01 287th in AG | Top 58.9% 1179th | Top 51.1%
-01:54
40:58
Run Total
-00:14
05:07
Avg. Lap
+00:01
04:36
Best Lap
+01:20
37:37
Workout Total
+00:10
04:42
Avg. Workout
+00:36
07:31
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 Tan Timothy'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 Tan Timothy'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 Tan Timothy'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 Tan Timothy'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 03:53. Check the detail of the improvement plan below.

02:00 Potential Improvement 51.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:00 06:40 to 04:40 51.5%
Sled Push 00:43 03:26 to 02:43 18.5%
Burpees Broad Jump 00:36 05:38 to 05:02 15.5%
Sandbag Lunges 00:18 05:10 to 04:52 7.7%
Ski Erg 00:10 04:33 to 04:23 4.3%
Farmers Carry 00:06 02:09 to 02:03 2.6%
Rowing 00:00 04:28 to 04:28 0.0%
Wall Balls 00:00 05:33 to 05:33 0.0%
Run Total 00:00 40:58 to 40:58 0.0%

Splits Time

Tan Timothy Perfect Race
Splits Total Average Total
Running 1 05:50 00:00 04:37 +01:13 00:00 +00:00
Ski Erg 04:33 05:50 04:27 +00:06 04:37 +01:13
Running 2 04:36 10:23 04:58 -00:22 09:04 +01:19
Sled Push 03:26 14:59 02:55 +00:31 14:02 +00:57
Running 3 04:58 18:25 05:25 -00:27 16:57 +01:28
Sled Pull 06:40 23:23 04:58 +01:42 22:22 +01:01
Running 4 05:03 30:03 05:24 -00:21 27:20 +02:43
Burpees Broad Jump 05:38 35:06 05:19 +00:19 32:44 +02:22
Running 5 05:14 40:44 05:34 -00:20 38:03 +02:41
Rowing 04:28 45:58 04:49 -00:21 43:37 +02:21
Running 6 05:02 50:26 05:26 -00:24 48:26 +02:00
Farmers Carry 02:09 55:28 02:11 -00:02 53:52 +01:36
Running 7 04:40 57:37 05:24 -00:44 56:03 +01:34
Sandbag Lunges 05:10 01:02:17 05:06 +00:04 01:01:27 +00:50
Running 8 05:38 01:07:27 06:01 -00:23 01:06:33 +00:54
Wall Balls 05:33 01:13:05 06:32 -00:59 01:12:34 +00:31
Roxzone 07:31 01:26:01 06:55 +00:36 01:26:01
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Timothy, first off, congrats on tackling the 2024 London Hyrox! You finished strong, landing in the top 52% overall and the top 59% in your age group — not too shabby! Your overall time of 01:26:01 reflects a solid effort, and let’s be real, that’s faster than I can put on my gym shoes! 🏆

Now, let’s dive into the nitty-gritty. Your total running time of 00:40:58 is impressive, clocking in 01:59 faster than average. That’s a clear indication that you’ve got a runner’s profile—great endurance on the track! However, your first running segment was a bit of a slow starter at 00:05:50. You may have gone out a tad too conservatively, which is like warming up for a Netflix binge instead of a race. Let’s harness that speed from Running 2 onwards, where you shined with a lap of 00:04:36!

Segments to Improve:

While your running is on point, a few segments need some TLC to really level up your performance. Here’s where we can focus:

  • Sled Pull (00:06:40) - This segment really held you back, and it’s clear we need to build that strength. Try incorporating heavy sled pulls in your training twice a week. Start with 4-6 sets of 20-30 meters, focusing on form and power. Add in some core stability exercises like planks and dead bugs to ensure you maintain form under load.
  • Roxzone (00:07:31) - Your transition time is longer than average. This can be improved by practicing faster transitions between exercises. Set a timer during your training to transition quickly—aim for under 30 seconds between each exercise. Also, work on your overall fitness with circuit training to get used to moving from one effort to another without losing steam.
  • Burpees Broad Jump (00:05:38) - Burpees can be your best friend or worst enemy (kind of like that ex you keep running into at the gym!). Focus on improving your speed here by breaking it down into drills: do 5 rounds of 10 burpees with a focus on explosive jumps at the end. Aim for quick transitions between burpees and jumps to build that endurance.
  • Sled Push (00:03:26) - This is another segment that slowed you down. Incorporate sled pushes into your weekly routine. Work on pushing heavy weights for short distances (20-30 meters) and mix in some agility drills post-sled work to simulate the fatigue you’ll feel during the race.
  • Sandbag Lunges (00:05:10) - To speed this up, work on your lunge form and increase your core strength. Try weighted lunges with a sandbag, aiming for 3 sets of 10 on each leg. Also, incorporate single-leg exercises to improve balance and strength.
Race Strategies:

Now that we’ve identified the areas for improvement, let’s put some strategies in place for race day:

  • Pacing: Start steady but not slow! Find that sweet spot where you're comfortable but still pushing yourself. Avoid the pitfall of going too easy in the first segment; it’s a race, not a leisurely jog through the park, after all!
  • Transitions: Practice makes perfect. Simulate race conditions in training with a focus on quick transitions. This will help you shave off those precious seconds in the Roxzone. Treat the transition like a sprint—because it is!
  • Stay Hydrated: Hydration is key. Keep that water bottle handy and practice sipping during the running segments. You want to be fueled, not flopping around like a fish out of water.
  • Visualize Success: Before the race, take a moment to visualize each segment. Picture yourself crushing those sled pulls, smashing those burpees, and gliding through the Roxzone. Mindset is half the battle!
Conclusion:

Timothy, you’ve got the foundation to build upon, and with targeted training and a few tweaks, you’ll be smashing those segments in no time. Remember, “Success is where preparation and opportunity meet.” So, let’s get preparing! 💥

Keep that head up, stay focused, and keep pushing the limits. You’re closer than you think to hitting those goals. Just remember, even the best athletes were once beginners who didn’t give up. Now go out there, dominate your training, and make the next race your best yet!

Stay strong, be relentless, and let’s get after it! The Rox-Coach believes in you! 💪

Similar Athletes
Richter John 2024 Chicago Navy Pier 01:26:13
Reuter Christian 2023 Stuttgart 01:25:46
Yolcu Ediz 2018 Essen 01:25:34
Van Der Knaap Thomas 2024 Rotterdam 01:26:17
Wren James 2023 London 01:26:19
HAMRAOUI JULIEN 2024 Marseille 01:26:19
Bratkowski Paweł 2024 Poznan 01:26:09
Schwegler Tristan 2024 Karlsruhe 01:26:09
Dervey Jacky 2024 Marseille 01:25:54
Dequier Pascal 2024 Paris 01:25:41

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