Dive into this athlete’s performance at 2024 Glasgow 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 Ritchie 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 Ritchie 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 Ritchie 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 Ritchie 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
04:13.
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 Ritchie showcased a commendable performance in the 2024 Glasgow HYROX, finishing in the top 21% of all athletes and top 20% in his age group. His overall time was 01:19:45, with a total running time of 00:40:00, which is 00:20 faster than the average, indicating a stronger running profile. Despite starting slightly slower in Running 1, Thomas managed to gain momentum in subsequent running segments, achieving his best running lap at 00:04:34. Additionally, his Roxzone time was significantly faster than average, suggesting efficient transitions and a high level of overall fitness. However, certain strength-based segments, particularly the Sled Push and Sandbag Lunges, were identified as areas needing improvement. Thomas's performance indicates a hybrid profile with a slight inclination towards running, but with room for enhancement in strength-focused exercises.
Segments to Improve:
Sandbag Lunges: Thomas's performance in Sandbag Lunges was notably slower than average, placing him in the 97th percentile rank. To improve, he should focus on lower body strength and endurance. Specific exercises such as weighted lunges, step-ups, and Bulgarian split squats can increase leg power and stability. Additionally, incorporating plyometric exercises like jump squats will improve explosive strength crucial for this segment. Practicing lunges with progressively heavier sandbags can also simulate race conditions, enhancing muscle memory and endurance.
Sled Push: This segment was significantly below average, indicating a need for enhanced pushing power and cardiovascular endurance. Thomas should incorporate heavy sled pushes and pulls into his training, focusing on short, high-intensity bursts to build strength and resilience. Workouts alternating between heavy loads for strength and lighter loads for speed can improve his performance. Exercises like squats, deadlifts, and leg presses will also contribute to a stronger foundation for these movements.
Wall Balls: Although not the weakest segment, there's room for improvement in Wall Balls. This exercise requires not just strength but coordination and stamina. Thomas should work on high-rep wall ball sets to build endurance, focusing on form to ensure efficiency and reduce fatigue. Incorporating core strengthening exercises will also help maintain form throughout the race.
Race Strategies:
Start Strong but Steady: Thomas's slower start in Running 1 suggests a cautious approach. While it's important to avoid burnout, a slightly more aggressive start could improve overall time. Interval training can help him find a balance between speed and endurance, allowing for a strong but sustainable pace from the outset.
Efficient Transitions: Thomas's fast Roxzone time indicates efficient transitions, but continuous focus on minimizing rest between segments can further enhance overall time. Practicing quick transitions in training, including setting up and moving between exercises rapidly, can simulate race conditions and improve his Roxzone performance even more.
Strength-Endurance Balance: Given Thomas's running proficiency, maintaining his running performance while focusing on strength improvements will make him more competitive. Incorporating circuit training that combines strength exercises with short, intense running intervals can help balance his training regime. This approach ensures cardiovascular endurance while building the necessary strength for slower segments.
By addressing these key areas and implementing the suggested strategies, Thomas Ritchie can expect to see significant improvements in his HYROX race performance, turning identified weaknesses into strengths and achieving a more balanced athlete profile.