Dive into this athlete’s performance at 2024 Copenhagen 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.
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 Lysgaard 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 Lysgaard 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 Lysgaard 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 Lysgaard 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
05:42.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Thomas Lysgaard showcased a commendable performance in the 2024 Copenhagen HYROX race, finishing in the top 47% of all athletes and top 39% of his age group. His proficiency in strength-based exercises is evident, with impressive splits in the Ski Erg, Sled Push, Sled Pull, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls, suggesting a strong strength profile. However, it's clear that the Total running time, being 04:04 slower than average, indicates a need for improvement in endurance and running efficiency. Thomas appears to have started the race at a pace that was too fast for his running capacity, as shown by his slower splits in later running segments, particularly Running 6. This suggests a runner profile that could benefit significantly from enhanced endurance training and pacing strategy adjustments.
Segments to Improve:
Total Running Time: The Total running time suggests a need for enhanced running endurance and efficiency. Specific training should include interval training to improve cardiorespiratory endurance, long slow distance runs to build endurance, and tempo runs to increase lactate threshold. Incorporating hill repeats will also improve strength endurance, which is crucial for maintaining pace in later stages of the race.
Running 6: This segment was significantly slower, indicating fatigue or pacing issues. Incorporating progressive overload in training runs, where Thomas gradually increases the distance or intensity, can help build endurance. Practicing negative splits, where the second half of a run is faster than the first, can also improve his pacing strategy.
Burpees Broad Jump: Although not the worst segment, there's room for improvement. Plyometric training, focusing on explosive lower body movements, will enhance power and efficiency in this exercise. Drills such as box jumps, squat jumps, and lunges can improve performance in this segment.
Roxzone: Faster transitions and less rest time can shave seconds off the Roxzone segment. Practicing quick transitions in training, simulating race conditions, and improving overall fitness through metabolic conditioning workouts can help reduce time spent in the Roxzone.
Race Strategies:
Effective Pacing: Thomas should focus on developing a race pacing strategy that starts conservatively, allowing for a stronger finish. Splitting the race into thirds and planning to gradually increase effort can help conserve energy for the latter stages, especially for the running segments.
Transition Efficiency: Reducing time in the Roxzone by practicing efficient transitions between exercises during training sessions. This includes setting up equipment in advance where possible and mentally rehearsing transitions to minimize downtime.
Strength and Endurance Balance: Given Thomas's strength in resistance-based segments, continuing to maintain and slightly improve this area while significantly focusing on running endurance will create a more balanced athlete profile. This can be achieved by incorporating more running sessions into the weekly training regimen, balanced with strength training to prevent loss of muscle performance.
Nutrition and Recovery: Emphasizing proper nutrition to fuel long runs and recovery strategies, including stretching, foam rolling, and adequate sleep, will support increased training demands and enhance performance on race day.
By addressing these specific areas of improvement with targeted training strategies, Thomas Lysgaard can expect to see significant gains in his next HYROX race performance, moving towards a more balanced athlete profile with strengths in both running and resistance-based exercises.
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.
Percentile based on all the athletes who competed in Hyrox Men