Dive into this athlete’s performance at 2024 Perth 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
395 similar athletes.
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 395 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 395 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Goucke 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 Goucke 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 395 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 Goucke 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 Goucke 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
05:13.
Check the detail of the improvement plan below.
Based on 395 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Tom Goucke's performance in the 2024 Perth HYROX event shows a strong foundation with room for targeted improvements. His overall rank places him in the top 65% of athletes, and within his age group, he is in the top 66%. Notably, Tom's total running time was 59:22, which is slightly slower than the average, suggesting that his strength lies in the hybrid nature of the event rather than in pure running. His pacing strategy suggests a strong start with a decline in speed towards the end, particularly evident in his final running segment, which was significantly slower than average. Tom shows potential in strength-based exercises such as the Ski Erg and Sled Pull, indicating a balance between running and strength.
Segments to Improve
Roxzone: Tom spent 2 minutes and 15 seconds longer than average. To improve transitions and overall fitness, he should focus on high-intensity interval training (HIIT) to enhance cardiovascular fitness and muscular endurance. Include exercises like circuit training with short rest periods.
Running Segments: While Tom's running showed strength in some segments, his overall running time was slower. To improve his running efficiency and maintain pace, incorporate tempo runs and interval training into his routine. Consider fartlek sessions to simulate race conditions and improve pacing.
Burpees Broad Jump: Tom was slightly slower here. Focus on plyometric drills like box jumps and lateral hops to increase explosive power and agility. Practice burpees with a focus on minimizing transition time between movements.
Farmers Carry: Improvement in grip strength and endurance is needed. Use exercises like deadlifts, shrugs, and forearm curls. Incorporate heavier carries in training to build stamina.
Sandbag Lunges and Sled Push: While Tom performed well, further improvement can be achieved by strengthening the lower body. Incorporate exercises like squats, lunges, and leg presses, focusing on form and control. Practice sled drills to improve power and endurance.
Race Strategies
Efficient Transitions: Practice transitions to reduce Roxzone time. Set up mini circuits that mimic race conditions to simulate the switch between running and exercises, minimizing downtime.
Pacing Strategy: Implement a more consistent pacing strategy. Avoid starting too fast to conserve energy for later segments. Use pacing apps or devices during training to monitor and adjust speed.
Nutrition and Hydration: Ensure proper nutrition before and during the race, focusing on carbohydrate loading and hydration to maintain energy levels.
Mental Preparation: Develop mental strategies to stay focused and motivated during tough segments. Visualization techniques and setting small goals can help maintain momentum.