Dive into this athlete’s performance at 2023 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 336 similar athletes.
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.
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.
This section showcases the entire Little 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 Little Tom's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Little 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.
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 Little 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 02:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 00:57 | 03:52 to 02:55 | 33.7% |
| Sandbag Lunges | 00:38 | 03:49 to 03:11 | 22.5% |
| Sled Pull | 00:34 | 03:37 to 03:03 | 20.1% |
| Sled Push | 00:28 | 02:10 to 01:42 | 16.6% |
| Wall Balls | 00:09 | 04:04 to 03:55 | 5.3% |
| Farmers Carry | 00:03 | 01:29 to 01:26 | 1.8% |
| Ski Erg | 00:00 | 03:45 to 03:45 | 0.0% |
| Rowing | 00:00 | 03:59 to 03:59 | 0.0% |
| Run Total | 00:00 | 31:36 to 31:36 | 0.0% |
| Little Tom | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:05 | 00:00 | 03:39 -00:34 | 00:00 +00:00 |
| Ski Erg | 03:45 | 03:05 | 04:02 -00:17 | 03:39 -00:34 |
| Running 2 | 03:49 | 06:50 | 03:48 +00:01 | 07:41 -00:51 |
| Sled Push | 02:10 | 10:39 | 02:12 -00:02 | 11:29 -00:50 |
| Running 3 | 03:58 | 12:49 | 04:01 -00:03 | 13:41 -00:52 |
| Sled Pull | 03:37 | 16:47 | 03:23 +00:14 | 17:42 -00:55 |
| Running 4 | 04:06 | 20:24 | 04:02 +00:04 | 21:05 -00:41 |
| Burpees Broad Jump | 03:52 | 24:30 | 03:16 +00:36 | 25:07 -00:37 |
| Running 5 | 04:07 | 28:22 | 04:06 +00:01 | 28:23 -00:01 |
| Rowing | 03:59 | 32:29 | 04:16 -00:17 | 32:29 +00:00 |
| Running 6 | 04:05 | 36:28 | 04:03 +00:02 | 36:45 -00:17 |
| Farmers Carry | 01:29 | 40:33 | 01:35 -00:06 | 40:48 -00:15 |
| Running 7 | 04:06 | 42:02 | 04:03 +00:03 | 42:23 -00:21 |
| Sandbag Lunges | 03:49 | 46:08 | 03:23 +00:26 | 46:26 -00:18 |
| Running 8 | 04:24 | 49:57 | 04:18 +00:06 | 49:49 +00:08 |
| Wall Balls | 04:04 | 54:21 | 04:11 -00:07 | 54:07 +00:14 |
| Roxzone | 04:09 | 01:02:26 | 04:08 +00:01 | 01:02:26 |
Tom's overall time was 01:02:26, with a total running time of 00:31:36, which is on par with the average. This suggests that Tom has a balanced profile and has trained both his running and strength equally. His best running lap was an impressive 00:03:05, which was 25 seconds faster than the average.
- Increase strength: Incorporate exercises like squats, lunges, and deadlifts to strengthen the legs and improve explosive power.
- Improve agility: Perform agility ladder drills, cone drills, and plyometric exercises to enhance quickness and coordination.
- Practice burpees: Regularly practice burpees to improve efficiency and speed. Focus on maintaining proper form and minimizing rest time between repetitions.
2. Sandbag Lunges:
Tom completed the Sandbag Lunges segment in 00:03:49, which was 28 seconds slower than the average time. To improve this segment, Tom should focus on building strength and improving endurance. The following strategies and exercises can help him improve:
- Strengthen legs and core: Incorporate exercises like weighted lunges, squats, and Russian twists to improve the strength and stability of the legs and core.
- Endurance training: Include long-distance running or interval training to improve endurance and stamina for prolonged lunges.
- Practice proper form: Focus on maintaining proper form during sandbag lunges, ensuring that the weight is evenly distributed and the back remains straight.
- Pace management: Tom should aim to maintain a consistent pace throughout the race, avoiding starting too fast and risking burnout later on. Proper pacing will help him maintain energy levels and perform better in all segments.
- Efficient transitions: Tom should work on improving his transition times between segments. By practicing smooth transitions and minimizing rest time, he can save valuable seconds and maintain momentum throughout the race.
- Mental preparation: Developing mental resilience and focus is crucial in a race like HYROX. Tom should practice visualization techniques, positive affirmations, and mental toughness exercises to stay motivated and push through fatigue during the race.
Overall, Tom Little demonstrated exceptional performance in the 2023 London HYROX race. By focusing on improving the Burpees Broad Jump and Sandbag Lunges segments, implementing the suggested training strategies and techniques, and employing effective race strategies, Tom can further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Youngs James | 2024 Copenhagen | 01:02:39 | |
| Nichols Matthew | 2024 Glasgow | 01:01:59 | |
| Axelsen André | 2022 Essen | 01:02:23 | |
| Clinton Thomas | 2022 Amsterdam | 01:02:19 | |
| Mcknight Blair | 2024 Copenhagen | 01:02:48 | |
| Heider Thomas | 2024 Hamburg | 01:02:32 | |
| ChanningPhillips Michael | 2024 London | 01:02:49 | |
| Brough Tom | 2024 Poznan | 01:02:47 | |
| Brown Patrick | 2021 Birmingham | 01:02:41 | |
| Pahlitzsch Henrik | 2024 Köln | 01:02:18 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:10:06 | |
| 2024 Birmingham | 01:09:30 | |
| 2023 Glasgow | 01:08:56 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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