Dive into this athlete’s performance at 2022 London 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 Christian 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 Christian Tom'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 Christian 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.
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 Christian 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 05:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:21 | 48:12 to 42:51 | 93.3% |
| Sled Push | 00:12 | 03:02 to 02:50 | 3.5% |
| Burpees Broad Jump | 00:11 | 05:28 to 05:17 | 3.2% |
| Ski Erg | 00:00 | 04:06 to 04:06 | 0.0% |
| Sled Pull | 00:00 | 04:15 to 04:15 | 0.0% |
| Rowing | 00:00 | 04:34 to 04:34 | 0.0% |
| Farmers Carry | 00:00 | 01:58 to 01:58 | 0.0% |
| Sandbag Lunges | 00:00 | 04:31 to 04:31 | 0.0% |
| Wall Balls | 00:00 | 05:18 to 05:18 | 0.0% |
| Christian Tom | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:30 | 00:00 | 04:43 -00:13 | 00:00 +00:00 |
| Ski Erg | 04:06 | 04:30 | 04:29 -00:23 | 04:43 -00:13 |
| Running 2 | 05:17 | 08:36 | 05:06 +00:11 | 09:12 -00:36 |
| Sled Push | 03:02 | 13:53 | 03:00 +00:02 | 14:18 -00:25 |
| Running 3 | 06:08 | 16:55 | 05:33 +00:35 | 17:18 -00:23 |
| Sled Pull | 04:15 | 23:03 | 05:06 -00:51 | 22:51 +00:12 |
| Running 4 | 06:10 | 27:18 | 05:32 +00:38 | 27:57 -00:39 |
| Burpees Broad Jump | 05:28 | 33:28 | 05:37 -00:09 | 33:29 -00:01 |
| Running 5 | 06:39 | 38:56 | 05:42 +00:57 | 39:06 -00:10 |
| Rowing | 04:34 | 45:35 | 04:53 -00:19 | 44:48 +00:47 |
| Running 6 | 06:08 | 50:09 | 05:34 +00:34 | 49:41 +00:28 |
| Farmers Carry | 01:58 | 56:17 | 02:15 -00:17 | 55:15 +01:02 |
| Running 7 | 06:13 | 58:15 | 05:33 +00:40 | 57:30 +00:45 |
| Sandbag Lunges | 04:31 | 01:04:28 | 05:21 -00:50 | 01:03:03 +01:25 |
| Running 8 | 07:09 | 01:08:59 | 06:13 +00:56 | 01:08:24 +00:35 |
| Wall Balls | 05:18 | 01:16:08 | 06:48 -01:30 | 01:14:37 +01:31 |
| Roxzone | 07:13 | 01:28:33 | 07:08 +00:05 | 01:28:33 |
To improve these segments, Tom should focus on improving his overall fitness and reducing his transition time. Emphasizing a combination of cardiovascular endurance and strength training will help enhance his performance in the running segments. Here are some specific training strategies and techniques:
1. Overall Fitness Improvement: Tom should incorporate high-intensity interval training (HIIT) workouts into his training routine. This can include exercises like sprints, shuttle runs, and hill repeats to improve his cardiovascular endurance and overall running speed.
2. Transition Time Optimization: Tom should practice quick and efficient transitions between exercises. Incorporating circuit training into his workouts, where he moves quickly between different exercises, will help improve his transition time during the race.
3. Running Technique: Tom should focus on improving his running technique to increase efficiency and speed. This includes maintaining an upright posture, engaging his core, and optimizing arm swing and stride length. Regular running drills, such as high knees, butt kicks, and strides, can help improve running form and efficiency.
4. Strength Training: Tom should prioritize strength training exercises that target the muscle groups used in the HYROX race. This includes exercises like squats, lunges, deadlifts, and kettlebell swings. Incorporating plyometric exercises, such as box jumps and medicine ball slams, can also help improve explosive power and overall strength.
5. Simulated Race Scenarios: Tom should incorporate race-specific training sessions into his routine. This can include setting up stations similar to the HYROX race and performing the exercises with minimal rest in between. This will help him adapt to the demands of the race and improve his performance in specific segments.
By implementing these strategies and incorporating the recommended training techniques, Tom can improve his performance in future HYROX races and continue to progress in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Sommer Dennis | 2023 Frankfurt | 01:28:39 | |
| Curley Derek | 2024 Glasgow | 01:28:23 | |
| York Brian | 2023 London | 01:29:03 | |
| Yeargan Jared | 2023 Dallas | 01:28:14 | |
| Jackson Joe | 2023 Manchester | 01:28:05 | |
| Van Den Berg Jurgen | 2024 Hamburg | 01:28:50 | |
| Frankot Roy | 2023 Barcelona | 01:28:03 | |
| Kaste Matthias | 2022 Amsterdam | 01:28:49 | |
| Hiebeler Hannes | 2024 Berlin | 01:28:33 | |
| Queudeville Leboeuf Gautier | 2023 Paris | 01:28:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:23:01 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
