Season 24/25 2024 Melbourne (4307) HYROX (3848) Men (2450) Abbott Tom

Abbott Tom Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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

AUS AUS Flag Men 40-44 #125037 01:24:45 91st in AG | Top 23.2% 723rd | Top 29.5%
-01:22
40:58
Run Total
-00:10
05:07
Avg. Lap
+00:15
04:46
Best Lap
+00:26
36:10
Workout Total
+00:03
04:31
Avg. Workout
+00:59
07:42
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 Abbott 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 Abbott 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 Abbott 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 Abbott 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 03:09. Check the detail of the improvement plan below.

02:19 Potential Improvement 73.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:19 07:14 to 04:55 73.5%
Farmers Carry 00:28 02:29 to 02:01 14.8%
Ski Erg 00:11 04:33 to 04:22 5.8%
Wall Balls 00:11 06:09 to 05:58 5.8%
Sled Push 00:00 02:21 to 02:21 0.0%
Sled Pull 00:00 04:21 to 04:21 0.0%
Rowing 00:00 04:36 to 04:36 0.0%
Sandbag Lunges 00:00 04:27 to 04:27 0.0%
Run Total 00:00 40:58 to 40:58 0.0%

Splits Time

Abbott Tom Perfect Race
Splits Total Average Total
Running 1 02:44 00:00 04:35 -01:51 00:00 +00:00
Ski Erg 04:33 02:44 04:25 +00:08 04:35 -01:51
Running 2 04:46 07:17 04:55 -00:09 09:00 -01:43
Sled Push 02:21 12:03 02:51 -00:30 13:55 -01:52
Running 3 04:59 14:24 05:21 -00:22 16:46 -02:22
Sled Pull 04:21 19:23 04:51 -00:30 22:07 -02:44
Running 4 05:13 23:44 05:20 -00:07 26:58 -03:14
Burpees Broad Jump 07:14 28:57 05:14 +02:00 32:18 -03:21
Running 5 05:32 36:11 05:30 +00:02 37:32 -01:21
Rowing 04:36 41:43 04:47 -00:11 43:02 -01:19
Running 6 05:32 46:19 05:21 +00:11 47:49 -01:30
Farmers Carry 02:29 51:51 02:09 +00:20 53:10 -01:19
Running 7 05:40 54:20 05:20 +00:20 55:19 -00:59
Sandbag Lunges 04:27 01:00:00 05:02 -00:35 01:00:39 -00:39
Running 8 06:36 01:04:27 05:56 +00:40 01:05:41 -01:14
Wall Balls 06:09 01:11:03 06:25 -00:16 01:11:37 -00:34
Roxzone 07:42 01:24:45 06:43 +00:59 01:24:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Tom, you put in a solid effort at the 2024 Melbourne Hyrox event, finishing with an overall time of 01:24:45. That placed you at 723 out of 2451 athletes, putting you in the top 29%. In your age group, you ranked 91 out of 393 competitors, which is a commendable top 23% effort! 💪

Your Total Running Time of 00:40:58 was 01:22 faster than average, showcasing your strength as a runner. With a best running lap of 00:04:46, you definitely have that runner's profile on lock. However, it looks like your pacing strategy might have been a bit too aggressive at the start; you kicked off with 00:02:44 for Running 1, which was a whopping 01:51 faster than average (2nd percentile). It's great to have enthusiasm, but remember: the tortoise wins the race! 🐢

While your running performance shines, there are clear areas that need attention—especially in your strength segments. You need to channel that runner's high into building up your strength for the other exercises. Let's dive into the segments that need some TLC.

Segments to Improve:
  • Burpees Broad Jump: 00:07:14 (02:00 slower than average)
  • This segment was your biggest time sink. Burpees can be a real killer, but they also bring the most gains! Focus on the explosive part of the movement. Ensure each jump clears a significant distance rather than just surviving the burpee.

    • Drills:
      • Perform jump squats to build explosive power.
      • Practice burpee variations, such as the “burpee box jump,” to add height and distance.
      • Use a timer and perform EMOM (Every Minute on the Minute) for 10 minutes, alternating between burpees and broad jumps.
  • Farmers Carry: 00:02:29 (00:20 slower than average)
  • You're carrying the weight but not quite fast enough! A strong grip and core are essential here, so let’s work on those. The Farmers Carry is all about endurance and stability.

    • Drills:
      • Incorporate heavy carries in your training. Use kettlebells or dumbbells, and aim for distances of 40-100 meters.
      • Practice single-arm carries to challenge your core stability.
      • Include plank variations to strengthen your core—try side planks to target those obliques!

Additionally, your Roxzone time of 00:07:42 was 00:59 slower than average, which indicates room for improvement in your transitions. Work on your overall fitness to aid faster transitions and minimize resting time. Consider circuit training to enhance your fitness level while also practicing quick transitions between exercises.

Race Strategies:
  • Pacing Strategy: Start with a more controlled pace. Aim for about 10-15 seconds slower than your max effort for the first run. This allows your body to warm up properly, conserving energy for the strength segments that follow.
  • Mind the Transitions: Practice quick transitions in training. Set up mock races where you focus solely on minimizing time between exercises. Every second counts!
  • Positive Self-Talk: During the race, remind yourself, "I am stronger than my excuses!"—because you are! Visualize yourself powering through each segment and finishing strong.
Conclusion:

Tom, you’ve got the potential to crush the next Hyrox event! Remember, improvement comes from consistent effort and a willingness to face your weaknesses. As David Goggins says, “You are not the victim of your circumstances; you are the product of your decisions.” It's time to make decisions that push you beyond your limits! 💥

Keep your chin up, stay focused, and remember that every drop of sweat is a step closer to your goals. Let’s turn those weaknesses into strengths and make the next race even better! You've got this! 🏆

Stay strong, Tom! This is The Rox-Coach signing off. Keep pushing your limits! 💪

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Sample Craig 2023 London 01:25:10
HentyWilson John 2024 Melbourne 01:25:10
Dathe Patrick 2022 Berlin 01:24:30
Howes Louis 2023 London 01:24:35
Koch Jan 2024 Frankfurt 01:24:19

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