Thomas Kara Hyrox Result

Dive into this athlete’s performance at 2023 Dallas 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 971 similar athletes.

Performance Highlights

USA USA Flag Women 25-29 #163035 01:39:18 37th in AG | Top 74.0% 166th | Top 62.2%
+02:46
53:09
Run Total
+00:22
06:39
Avg. Lap
-00:05
05:23
Best Lap
-02:32
38:28
Workout Total
-00:19
04:48
Avg. Workout
-00:11
07:46
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 Women

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 971 athletes with similar finish time in Hyrox Women

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 971 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Thomas Kara'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 Thomas Kara'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 971 athletes with similar finish time in Hyrox Women

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 Thomas Kara'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 Women

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 Thomas Kara'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 05:15. Check the detail of the improvement plan below.

03:57 Potential Improvement 75.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:57 53:09 to 49:12 75.2%
Sled Pull 01:07 07:18 to 06:11 21.3%
Sled Push 00:11 03:07 to 02:56 3.5%
Ski Erg 00:00 05:02 to 05:02 0.0%
Burpees Broad Jump 00:00 06:42 to 06:42 0.0%
Rowing 00:00 05:32 to 05:32 0.0%
Farmers Carry 00:00 02:16 to 02:16 0.0%
Sandbag Lunges 00:00 04:40 to 04:40 0.0%
Wall Balls 00:00 03:51 to 03:51 0.0%

Splits Time

Thomas Kara Perfect Race
Splits Total Average Total
Running 1 05:23 00:00 05:30 -00:07 00:00 +00:00
Ski Erg 05:02 05:23 05:17 -00:15 05:30 -00:07
Running 2 06:30 10:25 05:55 +00:35 10:47 -00:22
Sled Push 03:07 16:55 03:00 +00:07 16:42 +00:13
Running 3 06:52 20:02 06:16 +00:36 19:42 +00:20
Sled Pull 07:18 26:54 06:26 +00:52 25:58 +00:56
Running 4 06:36 34:12 06:19 +00:17 32:24 +01:48
Burpees Broad Jump 06:42 40:48 07:10 -00:28 38:43 +02:05
Running 5 06:58 47:30 06:32 +00:26 45:53 +01:37
Rowing 05:32 54:28 05:36 -00:04 52:25 +02:03
Running 6 06:37 01:00:00 06:23 +00:14 58:01 +01:59
Farmers Carry 02:16 01:06:37 02:27 -00:11 01:04:24 +02:13
Running 7 06:44 01:08:53 06:22 +00:22 01:06:51 +02:02
Sandbag Lunges 04:40 01:15:37 05:25 -00:45 01:13:13 +02:24
Running 8 07:32 01:20:17 07:04 +00:28 01:18:38 +01:39
Wall Balls 03:51 01:27:49 05:39 -01:48 01:25:42 +02:07
Roxzone 07:46 01:39:18 07:57 -00:11 01:39:18
Based on 971 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Kara Thomas performed well in the 2023 Dallas Hyrox race, finishing in the top 23% of all athletes and in the top 31% of her age group. Her overall time of 01:39:18 was respectable, but there are areas where she can improve to enhance her performance.

Kara's total running time of 00:53:09 was 03:50 slower than the average. This indicates that she may need to improve her overall fitness and transition time to reduce the time spent in the roxzone. Additionally, her best running lap was 00:05:23, which was 00:09 slower than the average. This suggests that she may benefit from focusing on improving her running speed and endurance.

Segments to Improve


1. Run Total:
Kara lost the most time in the running segments. To improve her running performance, she should focus on specific running drills and exercises. High-intensity interval training (HIIT) workouts can be beneficial for improving speed and endurance. Incorporating hill sprints, tempo runs, and interval runs into her training routine can help her develop the necessary stamina and speed for running in the race.

2. Sled Pull:
Kara was 00:38 slower than the average in the sled pull segment. To improve her performance in this area, she should focus on strengthening her upper body and core. Exercises such as rows, pull-ups, and planks can help build the necessary strength and stability for pulling the sled efficiently. Additionally, practicing proper technique and form during the sled pull will also contribute to improved performance.

3. Running 2, Running 3, Running 5, Running 7, and Running 8:
Kara consistently lost time in these running segments. To improve her running performance, she should focus on increasing her overall running endurance and speed. Long-distance runs at a comfortable pace can help build endurance, while interval training and tempo runs can improve speed. Incorporating strength training exercises that target the lower body, such as squats and lunges, can also enhance running performance.

Best Lap:
Kara's best lap was 00:05:23, which was 00:09 slower than the average. To improve her performance in this segment, she should focus on increasing her running speed through interval training. Incorporating short bursts of high-intensity sprints during her training runs can help improve her speed and overall running performance.

Strategies


During the race, Kara should focus on pacing herself effectively. It is important for her to find a balance between pushing her limits and conserving energy for the later segments. She should aim to maintain a consistent pace throughout the race, avoiding starting too fast and burning out early. Strategically planning her transitions and minimizing the time spent in the roxzone can also contribute to improved overall performance.

In conclusion, Kara Thomas demonstrated a strong performance in the 2023 Dallas Hyrox race. However, there are areas where she can improve to enhance her performance. By focusing on specific running drills, strength training exercises, and implementing effective race strategies, Kara can elevate her performance and achieve even better results in future races.

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 Women
Similar Athletes
Nash Katie 2023 Chicago - North American Open Championship 01:39:10
Sanchez Martha 2021 Dallas 01:39:29
Orlin Lily 2020 Chicago 01:39:48
Hunter Ashley 2023 Glasgow 01:39:34
Gonzalez Huchin Odeth 2024 Mexico City 01:39:30
Beck Lena 2022 Essen 01:39:33
Bauch Sophie 2024 Karlsruhe 01:39:16
Pescione Ylenia 2024 Rimini 01:39:11
Jau Tatjana 2024 Köln 01:39:04
Koopman Lisette 2024 Amsterdam 01:39:19

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Houston 01:45:23
2022 Dallas 01:56:43
2024 Houston 01:33:55

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