Dive into this athlete’s performance at 2024 Sydney 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.
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 Goodall Tommy'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 Goodall Tommy'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 Goodall Tommy'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 Goodall Tommy'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
05:39.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Tommy Goodall delivered a solid performance at the 2024 Sydney Hyrox race, ranking in the top 37% overall and top 34% in his age group. His overall time was 01:25:01, which places him well within a competitive range. However, his total running time was 02:13 slower than average, indicating that running is a potential area for improvement. Notably, his pacing strategy revealed a strong start, with initial running segments significantly faster than average, but he slowed down considerably in the middle segments. This suggests that Tommy may benefit from balancing his energy output more evenly throughout the race. Overall, his performance indicates a hybrid athlete profile, exhibiting both running and strength capabilities, with room for improvement in endurance and pacing.
Segments to Improve
Running 4 and Running 6: These were the slowest segments, significantly impacting the total running time. To improve these areas, Tommy should focus on:
Endurance Training: Incorporate long-distance runs into his routine to build stamina. Aim for 10-15 km runs at a steady pace.
Pacing Drills: Use interval training to improve pacing. Alternate between fast and slow paces to simulate race conditions.
Compromised Running: Practice running immediately after strength exercises to simulate fatigue-induced running, which is crucial for maintaining speed post sled pull and burpees.
Burpees Broad Jump: This segment was 01:39 slower than average. To enhance performance:
Burpee Technique: Focus on explosive power in the jump and smooth transitions between movements.
Plyometric Training: Include exercises like box jumps and squat jumps to develop power and agility.
Cardiovascular Conditioning: High-intensity interval training (HIIT) can improve cardiovascular endurance, benefiting overall aerobic capacity.
Sled Pull: Although close to average, there's potential for improvement:
Grip Strength and Back Muscles: Include exercises like deadlifts, rows, and farmer's walks to build strength in these areas.
Technique Refinement: Focus on maintaining a low, steady posture to maximize pulling efficiency.
Race Strategies
Balanced Pacing: Start the race at a sustainable pace to avoid burnout in the later segments. Monitor heart rate to maintain optimal effort levels.
Efficient Transitions: Minimize time spent in the Roxzone by practicing swift transitions between exercises and running.
Mental Focus: Develop mental strategies to maintain focus during tougher segments like the burpees and running post-strength exercises.
Nutrition and Hydration: Prioritize a nutrition plan that ensures energy availability throughout the race, with a focus on hydration and quick energy sources.