Norris Tom Hyrox Result

Dive into this athlete’s performance at 2024 Dublin 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 30-34 #130037 01:21:12 204th in AG | Top 51.5% 730th | Top 41.5%
+04:25
45:03
Run Total
+00:34
05:38
Avg. Lap
+00:06
04:30
Best Lap
-02:24
31:55
Workout Total
-00:18
03:59
Avg. Workout
-02:00
04:18
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 Norris 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 Norris 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 Norris 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 Norris 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 06:16. Check the detail of the improvement plan below.

05:37 Potential Improvement 89.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:37 45:03 to 39:26 89.6%
Wall Balls 00:36 06:06 to 05:30 9.6%
Farmers Carry 00:03 01:57 to 01:54 0.8%
Ski Erg 00:00 04:05 to 04:05 0.0%
Sled Push 00:00 02:26 to 02:26 0.0%
Sled Pull 00:00 04:13 to 04:13 0.0%
Burpees Broad Jump 00:00 04:18 to 04:18 0.0%
Rowing 00:00 04:29 to 04:29 0.0%
Sandbag Lunges 00:00 04:21 to 04:21 0.0%

Splits Time

Norris Tom Perfect Race
Splits Total Average Total
Running 1 03:00 00:00 04:26 -01:26 00:00 +00:00
Ski Erg 04:05 03:00 04:22 -00:17 04:26 -01:26
Running 2 06:36 07:05 04:45 +01:51 08:48 -01:43
Sled Push 02:26 13:41 02:45 -00:19 13:33 +00:08
Running 3 05:53 16:07 05:08 +00:45 16:18 -00:11
Sled Pull 04:13 22:00 04:38 -00:25 21:26 +00:34
Running 4 05:42 26:13 05:07 +00:35 26:04 +00:09
Burpees Broad Jump 04:18 31:55 04:57 -00:39 31:11 +00:44
Running 5 07:23 36:13 05:16 +02:07 36:08 +00:05
Rowing 04:29 43:36 04:42 -00:13 41:24 +02:12
Running 6 05:56 48:05 05:09 +00:47 46:06 +01:59
Farmers Carry 01:57 54:01 02:04 -00:07 51:15 +02:46
Running 7 06:07 55:58 05:07 +01:00 53:19 +02:39
Sandbag Lunges 04:21 01:02:05 04:48 -00:27 58:26 +03:39
Running 8 04:30 01:06:26 05:37 -01:07 01:03:14 +03:12
Wall Balls 06:06 01:10:56 06:03 +00:03 01:08:51 +02:05
Roxzone 04:18 01:21:12 06:18 -02:00 01:21:12
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Tom Norris displayed a commendable performance at the 2024 Dublin HYROX event. His overall rank of 730 and age group rank of 204 demonstrate his competitive edge in a field of 2696 athletes. Norris showed particular strength in the Running 1 and Running 8 segments, where he performed significantly above average. His Roxzone time was also impressive, indicating effective transitions and good overall fitness. However, his Total Running Time was slower than average, suggesting a potential area for improvement. Norris started the race strong, but his pace appeared to slow in the later running segments. His performance indicates a more strength-oriented athlete, due to his faster than average times in strength-based segments like Ski Erg, Sled Push, and Sled Pull.

Segments to Improve:

  • Total Running Time: Norris's slower than average total running time indicates a need for more targeted running training. High-intensity interval training (HIIT) workouts can be highly effective in improving speed and endurance. These workouts involve short bursts of intense exercise followed by recovery periods. Norris should also focus on implementing progressive runs into his training routine, where he gradually increases his pace throughout the run. This can help improve his endurance and pacing in the later segments of the race.
  • Wall Balls: Despite being stronger in strength-based segments, Norris's performance in the Wall Balls segment was slightly below average. To improve in this area, Norris could incorporate more functional strength training into his routine, focusing specifically on lower body and core strength. Squats, lunges, and kettlebell swings can be particularly beneficial. Additionally, practicing the wall ball exercise itself can help improve his form and efficiency.

Race Strategies:

Effective race strategies can significantly enhance Norris's performance. Given his strong start in the race, he should focus on maintaining this momentum throughout the race. This requires a mindful pacing strategy, ensuring not to expend all his energy in the early stages. He should also aim to minimize rest periods during transitions, as these can significantly impact his overall time. Finally, given his strength in strength-based exercises, Norris can leverage these segments to make up for time lost in the running segments. It's crucial for him to remember that HYROX is about overall performance and not just individual segments. Thus, a balanced approach to both strength and running workouts would yield the best results.

Similar Athletes
Kramer Stefan 2023 Hamburg 01:21:40
Farrington Brian 2024 Chicago Navy Pier 01:21:20
Beckers Domenique 2022 Amsterdam 01:21:30
Henshaw Wesley 2024 Birmingham 01:20:47
Davis Drew 2020 Chicago 01:21:30
Klauz Peter 2024 Perth 01:21:29
Gaine Tommy 2024 Dublin 01:21:38
Jones Ben 2024 Sports Direct HYROX London 01:20:58
Devauchelle Maxime 2024 Marseille 01:21:32
Clarke James 2024 Sports Direct HYROX London 01:21:27

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