Lau Thomas Hyrox Result

Dive into this athlete’s performance at 2024 Hamburg 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

GER GER Flag Men 45-49 #114001 01:20:39 30th in AG | Top 25.0% 477th | Top 38.3%
-00:29
39:58
Run Total
-00:03
05:00
Avg. Lap
+00:17
04:39
Best Lap
+00:05
34:08
Workout Total
+00:01
04:16
Avg. Workout
+00:25
06:37
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 24 to 64.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 262 to 335.
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Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 124 to 358.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of Lau Thomas's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Lau Thomas hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -60 to 52.
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Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4781 to 5040.
End of interactive chart.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare Lau Thomas’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 866.
End of interactive chart.
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 Lau Thomas'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 02:51. Check the detail of the improvement plan below.

01:11 Potential Improvement 41.5% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 5 to 4881.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:11 05:37 to 04:26 41.5%
Run Total 00:32 39:58 to 39:26 18.7%
Farmers Carry 00:21 02:15 to 01:54 12.3%
Ski Erg 00:13 04:29 to 04:16 7.6%
Sled Push 00:09 02:37 to 02:28 5.3%
Burpees Broad Jump 00:09 04:39 to 04:30 5.3%
Rowing 00:09 04:45 to 04:36 5.3%
Wall Balls 00:07 05:37 to 05:30 4.1%
Sled Pull 00:00 04:09 to 04:09 0.0%

Splits Time

Lau Thomas Perfect Race
Splits Total Average Total
Running 1 04:41 00:00 04:22 +00:19 00:00 +00:00
Ski Erg 04:29 04:41 04:21 +00:08 04:22 +00:19
Running 2 04:39 09:10 04:44 -00:05 08:43 +00:27
Sled Push 02:37 13:49 02:44 -00:07 13:27 +00:22
Running 3 04:52 16:26 05:07 -00:15 16:11 +00:15
Sled Pull 04:09 21:18 04:35 -00:26 21:18 +00:00
Running 4 05:00 25:27 05:06 -00:06 25:53 -00:26
Burpees Broad Jump 04:39 30:27 04:55 -00:16 30:59 -00:32
Running 5 05:03 35:06 05:15 -00:12 35:54 -00:48
Rowing 04:45 40:09 04:41 +00:04 41:09 -01:00
Running 6 05:06 44:54 05:08 -00:02 45:50 -00:56
Farmers Carry 02:15 50:00 02:04 +00:11 50:58 -00:58
Running 7 05:09 52:15 05:07 +00:02 53:02 -00:47
Sandbag Lunges 05:37 57:24 04:45 +00:52 58:09 -00:45
Running 8 05:32 01:03:01 05:35 -00:03 01:02:54 +00:07
Wall Balls 05:37 01:08:33 05:58 -00:21 01:08:29 +00:04
Roxzone 06:37 01:20:39 06:12 +00:25 01:20:39
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Thomas Lau, our German athlete in the age category 45-49, delivered a commendable performance in the 2024 Hamburg Hyrox event. His overall rank was 381, placing him in the top 46% of all 823 athletes, and his rank within his age group was 28, making him stand out in the top 35% of 78 athletes. His total running time was 00:39:58, which was 00:40 faster than the average. This suggests that Thomas has a strong runner's profile. However, his performance in the roxzone, which was slower than average, indicates an area for improvement in both overall fitness and transition time. His pacing appeared to be generally consistent, with a slight tendency to start slower in the initial running segments before picking up the pace.

Segments to Improve

  • Sandbag Lunges: This was Thomas's weakest area, with a time 00:53 slower than average. To improve lunges, focus on lower body strength training, especially on the glutes, hamstrings, and quads. Incorporate exercises like squats, deadlifts, and step-ups into the training routine. Also, ensure proper form during lunges to avoid unnecessary energy expenditure.
  • Roxzone: Thomas's transition time needs improvement, as evidenced by his roxzone time being 00:30 slower than average. Practice transitioning between different exercise zones to boost speed and efficiency during the races. Functional workouts like burpees or high knees can also help improve overall fitness and transition time.
  • Farmers Carry: Thomas was slower by 00:10 in this area. This segment requires grip strength and core stability. Incorporate grip-strengthening exercises like wrist curls and pinch grip lifts. For core stability, include planks and Russian twists in the routine.

Race Strategies

Considering Thomas's performance, implementing the following strategies may enhance his race day performance:

  • Pacing: While Thomas generally maintained a consistent pace, he could benefit from starting the race at a faster pace. This could provide a buffer for harder segments later in the race.
  • Strength Training: Despite having a strong runner's profile, Thomas needs to focus more on strength training workouts. This can improve his performance in the strength-based segments and overall transition time.
  • Rest and Recovery: Ensure adequate rest between training sessions to maximize muscle recovery and prevent overtraining. Also, incorporate active recovery sessions like yoga or light jogging to maintain fitness levels during rest days.

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.

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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 72.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Glansbeek Alexander 2024 Amsterdam 01:20:46
Bullus Sam 2023 London 01:20:48
Allroggen Yann 2024 Marseille 01:20:40
Buckley Andrew 2024 Sports Direct HYROX London 01:20:37
Van Dijk Jasper 2023 Amsterdam 01:20:35
Faul Brian 2024 Malaga 01:20:41
Nichols Tim 2023 Dallas 01:20:59
Mcconville Peter 2024 Dublin 01:20:24
Dunstan Philip 2023 Stockholm 01:20:49
Tymoszczuk Damian 2024 Katowice 01:20:21

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Bremen 01:12:31
2021 Leipzig 01:20:12
2021 Berlin 01:20:44
2022 Leipzig 01:17:15
2022 Berlin 01:17:08
2021 Hamburg 01:20:54
2022 Frankfurt 01:18:19
2022 München 01:20:01
2023 München 01:19:52
2023 Hannover 01:16:03
2023 München 01:19:00
2019 Nürnberg 01:37:46
2019 Leipzig 01:33:17
2022 Hamburg 01:20:58
2023 Hamburg 01:18:18
2024 Karlsruhe 01:19:23
2023 Frankfurt 01:20:41
2024 Berlin 01:14:06
2024 Stuttgart 01:24:18
2024 Frankfurt

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