Renwick Tom Hyrox Result

Dive into this athlete’s performance at 2023 Dubai 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 50-54 #123016 01:25:13 🥉 in AG | Top 30.0% 106th | Top 39.3%
+00:31
43:00
Run Total
+00:04
05:22
Avg. Lap
-00:19
04:13
Best Lap
+00:52
36:50
Workout Total
+00:07
04:36
Avg. Workout
-01:22
05:26
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 Renwick 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 Renwick 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 Renwick 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 Renwick 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 04:58. Check the detail of the improvement plan below.

02:22 Potential Improvement 47.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:22 08:23 to 06:01 47.7%
Run Total 01:31 43:00 to 41:29 30.5%
Sandbag Lunges 00:51 05:39 to 04:48 17.1%
Rowing 00:10 04:53 to 04:43 3.4%
Ski Erg 00:03 04:25 to 04:22 1.0%
Burpees Broad Jump 00:01 04:59 to 04:58 0.3%
Sled Push 00:00 02:34 to 02:34 0.0%
Sled Pull 00:00 04:09 to 04:09 0.0%
Farmers Carry 00:00 01:48 to 01:48 0.0%

Splits Time

Renwick Tom Perfect Race
Splits Total Average Total
Running 1 04:13 00:00 04:35 -00:22 00:00 +00:00
Ski Erg 04:25 04:13 04:26 -00:01 04:35 -00:22
Running 2 04:59 08:38 04:56 +00:03 09:01 -00:23
Sled Push 02:34 13:37 02:52 -00:18 13:57 -00:20
Running 3 05:29 16:11 05:23 +00:06 16:49 -00:38
Sled Pull 04:09 21:40 04:53 -00:44 22:12 -00:32
Running 4 05:19 25:49 05:21 -00:02 27:05 -01:16
Burpees Broad Jump 04:59 31:08 05:17 -00:18 32:26 -01:18
Running 5 05:46 36:07 05:31 +00:15 37:43 -01:36
Rowing 04:53 41:53 04:48 +00:05 43:14 -01:21
Running 6 05:38 46:46 05:22 +00:16 48:02 -01:16
Farmers Carry 01:48 52:24 02:10 -00:22 53:24 -01:00
Running 7 05:26 54:12 05:22 +00:04 55:34 -01:22
Sandbag Lunges 05:39 59:38 05:04 +00:35 01:00:56 -01:18
Running 8 06:12 01:05:17 05:57 +00:15 01:06:00 -00:43
Wall Balls 08:23 01:11:29 06:28 +01:55 01:11:57 -00:28
Roxzone 05:26 01:25:13 06:48 -01:22 01:25:13
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tom Renwick performed well in the HYROX race in Dubai, finishing with an overall rank of 106 out of 359 athletes, placing him in the top 29% of participants. In his age group (50-54), he ranked 3rd out of 15 athletes, placing him in the top 20%. Renwick completed the race in a total time of 01:25:13, with a total running time of 00:43:00, which was 01:35 slower than the average for his finish time.

Renwick's best running lap was impressive, completing it in just 00:04:13, which was 00:15 faster than the average. This indicates that he has good speed and stamina in shorter running segments. However, his overall running time was slower than average, suggesting that he may need to focus on improving his endurance in longer running segments.

Segments to Improve


1. Wall Balls:
Renwick's time of 00:08:23 for this segment was 01:52 slower than the average. To improve performance in this area, he can focus on strengthening his lower body, particularly his quads and glutes. Exercises such as squats, lunges, and wall sits can help build the necessary strength. Additionally, practicing wall balls with proper form, focusing on explosive power and accuracy, will also be beneficial.

2. Run Total:
Renwick's overall running time was slower than average, indicating a need for improvement in his running endurance. He can incorporate longer distance runs into his training routine to build up his cardiovascular fitness and endurance. Interval training, incorporating both speed and distance, can also help improve his running performance.

3. Sandbag Lunges:
Renwick's time of 00:05:39 for this segment was 00:38 slower than the average. To improve performance in this area, he can work on strengthening his lower body and core. Exercises such as lunges, squats, and deadlifts can help improve leg and core strength. Additionally, practicing sandbag lunges with proper form and focusing on maintaining a steady pace can also help improve performance.

4. Running 6:
Renwick's time of 00:05:38 for this segment was 00:16 slower than the average. To improve performance in this area, he can focus on increasing his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running efficiency and speed.

5. Running 5:
Renwick's time of 00:05:46 for this segment was 00:15 slower than the average. Similar to the previous segment, he can focus on improving his running endurance and speed through interval training, hill sprints, and tempo runs. Building up his cardiovascular fitness will help him maintain a faster pace throughout the race.

Strategies


To improve overall performance in future races, Renwick can implement the following strategies:

1. Pacing:
Renwick should focus on maintaining a consistent and sustainable pace throughout the race. This will help him avoid burning out early and ensure that he has enough energy to perform well in all segments.

2. Transition Time:
To improve his roxzone time, Renwick should work on improving his overall fitness and transition speed. Incorporating circuit training and practicing quick transitions between exercises can help reduce the time spent in the roxzone.

3. Strength Training:
Renwick should continue to prioritize strength training, particularly in his lower body and core. This will help improve his performance in strength-related segments such as wall balls and sandbag lunges.

4. Running Training:
Renwick should focus on improving his running endurance and speed through interval training, hill sprints, and tempo runs. This will help him maintain a faster pace in the running segments of the race.

5. Form Corrections:
Renwick should pay attention to his form during each segment, particularly in exercises such as wall balls and sandbag lunges. Proper form will help improve efficiency and prevent injury.

By implementing these strategies and incorporating specific exercises and training techniques, Renwick can enhance his performance in future HYROX races and continue to improve his overall rank and time.

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
Andrades Mora Roman 2023 Bilbao 01:24:45
David Dornan Dornan 2024 Copenhagen 01:24:45
Gadd James 2024 Paris 01:25:43
Pathak Ankit 2024 Birmingham 01:25:39
Riedel Hannes 2022 Frankfurt 01:25:12
Abdelrahman Mohamed 2024 Köln 01:25:09
Hannequin Anthony 2024 Paris 01:25:13
Bell David 2024 Dallas 01:25:35
Macdonald Alistair 2023 Hong Kong 01:24:43
Suárez Fernando 2024 Ciudad de Mexico 01:25:28

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Dubai 01:17:38

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