Tonakie Braden Hyrox Result

Dive into this athlete’s performance at 2024 Perth 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 25-29 #132021 01:31:20 57th in AG | Top 66.3% 308th | Top 65.7%
-04:13
40:54
Run Total
-00:30
05:07
Avg. Lap
-00:12
04:36
Best Lap
+01:03
39:45
Workout Total
+00:08
04:58
Avg. Workout
+03:10
10:45
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 Tonakie Braden'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 Tonakie Braden'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 Tonakie Braden'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 Tonakie Braden'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 03:56. Check the detail of the improvement plan below.

02:47 Potential Improvement 70.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:47 08:22 to 05:35 70.8%
Sandbag Lunges 01:03 06:20 to 05:17 26.7%
Sled Push 00:06 03:04 to 02:58 2.5%
Ski Erg 00:00 04:19 to 04:19 0.0%
Sled Pull 00:00 04:42 to 04:42 0.0%
Rowing 00:00 04:52 to 04:52 0.0%
Farmers Carry 00:00 02:07 to 02:07 0.0%
Wall Balls 00:00 05:59 to 05:59 0.0%
Run Total 00:00 40:54 to 40:54 0.0%

Splits Time

Tonakie Braden Perfect Race
Splits Total Average Total
Running 1 05:15 00:00 04:48 +00:27 00:00 +00:00
Ski Erg 04:19 05:15 04:32 -00:13 04:48 +00:27
Running 2 04:36 09:34 05:13 -00:37 09:20 +00:14
Sled Push 03:04 14:10 03:06 -00:02 14:33 -00:23
Running 3 05:05 17:14 05:42 -00:37 17:39 -00:25
Sled Pull 04:42 22:19 05:17 -00:35 23:21 -01:02
Running 4 05:09 27:01 05:40 -00:31 28:38 -01:37
Burpees Broad Jump 08:22 32:10 05:53 +02:29 34:18 -02:08
Running 5 05:15 40:32 05:52 -00:37 40:11 +00:21
Rowing 04:52 45:47 04:56 -00:04 46:03 -00:16
Running 6 05:04 50:39 05:42 -00:38 50:59 -00:20
Farmers Carry 02:07 55:43 02:19 -00:12 56:41 -00:58
Running 7 05:03 57:50 05:41 -00:38 59:00 -01:10
Sandbag Lunges 06:20 01:02:53 05:32 +00:48 01:04:41 -01:48
Running 8 05:30 01:09:13 06:25 -00:55 01:10:13 -01:00
Wall Balls 05:59 01:14:43 07:07 -01:08 01:16:38 -01:55
Roxzone 10:45 01:31:20 07:35 +03:10 01:31:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Braden Tonakie delivered a commendable performance at the 2024 Perth Hyrox race, finishing in the top 44% overall and the top 45% in his age group. His total running time of 40:54 was 4:32 faster than the average, indicating a strong running profile. Despite a slower start on Running 1, he demonstrated impressive consistency and speed in subsequent running segments, often ranking in the top 10%. However, his transition time in the Roxzone and certain strength segments suggest areas for improvement. Overall, Braden has a significant advantage in running, suggesting he should focus more on strength training to balance his performance.

Segments to Improve

  • Roxzone: Braden's Roxzone time was 3:19 slower than average, placing him in the 97th percentile. Improving transition times will enhance overall fitness and race fluidity. Consider incorporating transition-specific drills, such as practicing quick gear changes and efficient movement between exercises.
  • Burpees Broad Jump: With a time of 8:22, this segment was 2:35 slower than average. To improve, focus on explosive power and endurance. Incorporate exercises such as plyometric push-ups, box jumps, and broad jumps with a focus on maintaining form and speed over longer durations.
  • Sandbag Lunges: Braden was 50 seconds slower than average in this segment. Strengthening lower body endurance and stability is crucial. Implement weighted lunges, single-leg squats, and core stability exercises. Focus on maintaining a steady pace and proper form to reduce fatigue.
  • Sled Push: Although only 5 seconds slower than average, there's room for improvement. Work on leg strength and endurance through exercises like sled pushes, leg presses, and hill sprints. Focus on building explosive strength while maintaining form under fatigue.

Race Strategies

  • Pacing Strategy: Given his slow start on Running 1, Braden may benefit from a more balanced pacing strategy. Begin at a sustainable pace and gradually increase speed to prevent early fatigue.
  • Transition Efficiency: Practice efficient transitions in training to minimize time lost in the Roxzone. Develop a routine for equipment handling and position changes to ensure smooth transitions.
  • Strength-Endurance Balance: While Braden excels in running, enhancing strength-endurance will provide a more balanced performance. Incorporate hybrid training sessions that simulate race conditions, alternating between running and strength exercises to build resilience.
Similar Athletes
Slee David 2024 Birmingham 01:31:06
Crossley Jim 2024 Glasgow 01:31:50
Selby Archie 2024 Glasgow 01:31:33
Lucero Hernando Marcos 2023 Malaga 01:31:35
Bobrov Daniil 2024 Köln 01:31:44
Seccull Joseph 2024 Melbourne 01:31:19
Pere Tame 2024 Melbourne 01:30:56
Savory Shaun 2024 London 01:31:26
Sacher Gabriel 2023 Stuttgart 01:31:50
Bergeron Andrew 2024 Dallas 01:30:51

Measure Your Performance Against Top Athletes

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