Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Denwood Thomas

Denwood Thomas Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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 25-29 #153011 01:30:42 304th in AG | Top 73.6% 1746th | Top 64.6%
-00:37
44:11
Run Total
-00:04
05:31
Avg. Lap
+00:11
04:56
Best Lap
-00:03
38:23
Workout Total
-00:01
04:47
Avg. Workout
+00:42
08:14
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 Denwood Thomas'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 Denwood Thomas'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 Denwood Thomas'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 Denwood 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 02:39. Check the detail of the improvement plan below.

01:28 Potential Improvement 55.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:28 07:00 to 05:32 55.3%
Sandbag Lunges 00:21 05:36 to 05:15 13.2%
Rowing 00:19 05:11 to 04:52 11.9%
Run Total 00:17 44:11 to 43:54 10.7%
Sled Push 00:14 03:11 to 02:57 8.8%
Ski Erg 00:00 04:29 to 04:29 0.0%
Sled Pull 00:00 04:56 to 04:56 0.0%
Farmers Carry 00:00 02:05 to 02:05 0.0%
Wall Balls 00:00 05:55 to 05:55 0.0%

Splits Time

Denwood Thomas Perfect Race
Splits Total Average Total
Running 1 05:30 00:00 04:46 +00:44 00:00 +00:00
Ski Erg 04:29 05:30 04:31 -00:02 04:46 +00:44
Running 2 04:56 09:59 05:10 -00:14 09:17 +00:42
Sled Push 03:11 14:55 03:04 +00:07 14:27 +00:28
Running 3 05:31 18:06 05:39 -00:08 17:31 +00:35
Sled Pull 04:56 23:37 05:16 -00:20 23:10 +00:27
Running 4 05:36 28:33 05:38 -00:02 28:26 +00:07
Burpees Broad Jump 07:00 34:09 05:49 +01:11 34:04 +00:05
Running 5 05:35 41:09 05:50 -00:15 39:53 +01:16
Rowing 05:11 46:44 04:56 +00:15 45:43 +01:01
Running 6 05:26 51:55 05:40 -00:14 50:39 +01:16
Farmers Carry 02:05 57:21 02:18 -00:13 56:19 +01:02
Running 7 05:25 59:26 05:39 -00:14 58:37 +00:49
Sandbag Lunges 05:36 01:04:51 05:30 +00:06 01:04:16 +00:35
Running 8 06:16 01:10:27 06:22 -00:06 01:09:46 +00:41
Wall Balls 05:55 01:16:43 07:02 -01:07 01:16:08 +00:35
Roxzone 08:14 01:30:42 07:32 +00:42 01:30:42
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Thomas Denwood demonstrated a commendable performance in this race, placing in the top 42% of all athletes and in the top 45% of his age group. His overall time of 01:30:42 is reflective of his competitive spirit and dedication to fitness. It is noteworthy that Thomas's total running time of 00:44:11 is 00:49 faster than the average, indicating a strong runner profile. Despite a slow start in the first running segment, he managed to maintain a consistent pace and even exceed the average time in most of the subsequent running segments. This shows that Thomas is a resilient athlete who can adjust his pacing effectively during the race.

Segments to Improve:

  • Burpees Broad Jump: This is an area that requires significant improvement, as Thomas was slower than average by 01:16. This suggests a need for increased power and agility. He could incorporate plyometric exercises such as box jumps and power skipping into his training to enhance explosive strength. Additionally, practicing the burpee broad jump movement can help improve technique and efficiency.
  • Roxzone: Thomas's slower than average time indicates a need for better transition and recovery strategies. Incorporating high-intensity interval training (HIIT) workouts can help improve overall fitness and recovery times. He could also practice swift transitions between exercises to reduce time spent in the roxzone.
  • Sandbag Lunges: The slightly slower than average time suggests a need for better leg strength and endurance. Thomas could incorporate weighted lunges and squats in his strength training regimen to improve in this area.

Race Strategies:

Overall, Thomas should consider implementing the following strategies to improve his performance in future races:

  • Improved Pacing: As seen from the splits, starting slower than average in the first running segment did not deter Thomas from improving his pace in the subsequent segments. However, a more consistent pace from the start could potentially lead to better overall times. To achieve this, Thomas could practice pacing strategies during his training runs.
  • Strength Training: While Thomas exhibits impressive running abilities, focusing more on strength training could balance his overall performance. Training routines should include exercises targeting the muscles used in the burpees broad jumps and sandbag lunges.
  • Recovery and Transition: Improving recovery times and swift transitions between exercises can significantly reduce time spent in the roxzone. High-intensity interval training (HIIT) and practicing transitions could be beneficial here.
Similar Athletes
Vithushen Siv 2024 Melbourne 01:30:58
Kieller Raphael 2024 Marseille 01:30:33
Nguyen David 2019 Nürnberg 01:31:05
Smith Iwan 2024 Glasgow 01:30:43
Shearwood Elliott 2024 Sports Direct HYROX London 01:30:15
Rheingans Tory 2022 Chicago 01:30:23
Wichern Tom 2023 New York 01:30:45
Karlsson Sven 2024 Melbourne 01:30:45
Tille Gabriel 2023 Milan 01:30:58
Atakli Huseyin 2024 Birmingham 01:31:01

Measure Your Performance Against Top Athletes

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