Dive into this athlete’s performance at 2023 Barcelona 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.
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.
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.
This section showcases the entire Thomas Nelson Isaac'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 Nelson Isaac's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Nelson Isaac'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.
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 Nelson Isaac'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 03:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:43 | 07:15 to 05:32 | 44.4% |
| Sandbag Lunges | 01:04 | 06:19 to 05:15 | 27.6% |
| Sled Pull | 00:35 | 05:37 to 05:02 | 15.1% |
| Run Total | 00:25 | 44:19 to 43:54 | 10.8% |
| Sled Push | 00:05 | 03:02 to 02:57 | 2.2% |
| Ski Erg | 00:00 | 04:01 to 04:01 | 0.0% |
| Rowing | 00:00 | 04:47 to 04:47 | 0.0% |
| Farmers Carry | 00:00 | 01:49 to 01:49 | 0.0% |
| Wall Balls | 00:00 | 06:36 to 06:36 | 0.0% |
| Thomas Nelson Isaac | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:51 | 00:00 | 04:46 +00:05 | 00:00 +00:00 |
| Ski Erg | 04:01 | 04:51 | 04:31 -00:30 | 04:46 +00:05 |
| Running 2 | 04:50 | 08:52 | 05:11 -00:21 | 09:17 -00:25 |
| Sled Push | 03:02 | 13:42 | 03:05 -00:03 | 14:28 -00:46 |
| Running 3 | 05:30 | 16:44 | 05:40 -00:10 | 17:33 -00:49 |
| Sled Pull | 05:37 | 22:14 | 05:17 +00:20 | 23:13 -00:59 |
| Running 4 | 05:24 | 27:51 | 05:38 -00:14 | 28:30 -00:39 |
| Burpees Broad Jump | 07:15 | 33:15 | 05:50 +01:25 | 34:08 -00:53 |
| Running 5 | 06:23 | 40:30 | 05:51 +00:32 | 39:58 +00:32 |
| Rowing | 04:47 | 46:53 | 04:56 -00:09 | 45:49 +01:04 |
| Running 6 | 05:47 | 51:40 | 05:41 +00:06 | 50:45 +00:55 |
| Farmers Carry | 01:49 | 57:27 | 02:18 -00:29 | 56:26 +01:01 |
| Running 7 | 05:38 | 59:16 | 05:39 -00:01 | 58:44 +00:32 |
| Sandbag Lunges | 06:19 | 01:04:54 | 05:31 +00:48 | 01:04:23 +00:31 |
| Running 8 | 06:00 | 01:11:13 | 06:23 -00:23 | 01:09:54 +01:19 |
| Wall Balls | 06:36 | 01:17:13 | 07:06 -00:30 | 01:16:17 +00:56 |
| Roxzone | 07:15 | 01:30:55 | 07:32 -00:17 | 01:30:55 |
Nelson's best running lap was 00:04:50, indicating a strong burst of speed and endurance. However, there were some areas where he lost time, particularly in the Burpees Broad Jump, Sandbag Lunges, Run Total, Running 5, and Running 1 segments.
- Plyometric push-ups: These will help improve upper body power and explosiveness, which are essential for the broad jump portion of the segment.
- Burpee variations: Incorporating different burpee variations, such as burpee box jumps or burpee tuck jumps, can help improve overall explosiveness and power.
2. Sandbag Lunges: Nelson's time of 00:06:19 in this segment was 00:55 slower than the average. To improve in this area, he should focus on increasing his lower body strength and endurance. Specific exercises to consider include:
- Walking lunges: Incorporating walking lunges into his training routine will help build strength and endurance in the muscles used during the sandbag lunges.
- Bulgarian split squats: This exercise targets the specific muscles used during the sandbag lunges and can help improve strength and stability.
3. Run Total: Nelson's total running time of 00:44:19 was 00:55 slower than the average. To improve his overall running performance, he should focus on improving his cardiovascular endurance and speed. Specific training strategies to consider include:
- Interval training: Incorporating interval training sessions into his training routine can help improve his speed and endurance. This can involve alternating between high-intensity running and periods of active recovery.
- Hill sprints: Adding hill sprints to his training routine can help improve his leg strength and speed, which will translate to better overall running performance.
4. Running 5: Nelson's time of 00:06:23 in this segment was 00:32 slower than the average. To improve in this area, he should focus on improving his endurance and pacing. Specific training strategies to consider include:
- Long-distance runs: Incorporating longer runs into his training routine will help improve his endurance and pacing for longer segments like Running 5.
- Tempo runs: Implementing tempo runs, where he runs at a comfortably hard pace for an extended period, will help him develop a better sense of pacing and endurance.
5. Running 1: Nelson's time of 00:04:51 in this segment was 00:13 slower than the average. To improve in this area, he should focus on improving his speed and explosiveness. Specific training strategies to consider include:
- Sprint intervals: Incorporating sprint intervals into his training routine will help improve his speed and explosiveness, translating to faster times in Running 1.
- Plyometric exercises: Adding plyometric exercises, such as box jumps or hurdle jumps, can help improve his explosiveness and speed.
By focusing on these specific areas of improvement and implementing the suggested training strategies and techniques, Isaac Thomas Nelson can enhance his performance in future Hyrox races and potentially achieve higher rankings in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Bradford Marc | 2023 Birmingham | 01:31:06 | |
| Moran Hector | 2024 Ciudad de Mexico | 01:31:12 | |
| Carson Mark | 2024 Amsterdam | 01:30:25 | |
| Chan Douglas | 2023 Madrid | 01:30:30 | |
| Igoe Stephen | 2024 Dublin | 01:31:19 | |
| Helmsing Keanu | 2024 Hamburg | 01:31:24 | |
| Yuen Ka Ming | 2024 Singapore | 01:31:07 | |
| Kramer Niel | 2022 Amsterdam | 01:31:15 | |
| Turner Sam | 2023 London | 01:31:07 | |
| Milluy Christophe | 2024 Dubai | 01:31:01 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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