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 804 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 Williams 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 Williams Tommy'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 Williams 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.
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 Williams 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 08:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 08:18 | 59:29 to 51:11 | 96.1% |
| Rowing | 00:18 | 05:35 to 05:17 | 3.5% |
| Sandbag Lunges | 00:02 | 06:44 to 06:42 | 0.4% |
| Ski Erg | 00:00 | 04:39 to 04:39 | 0.0% |
| Sled Push | 00:00 | 02:54 to 02:54 | 0.0% |
| Sled Pull | 00:00 | 06:04 to 06:04 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:50 to 06:50 | 0.0% |
| Farmers Carry | 00:00 | 02:26 to 02:26 | 0.0% |
| Wall Balls | 00:00 | 05:06 to 05:06 | 0.0% |
| Williams Tommy | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:15 | 00:00 | 05:18 -00:03 | 00:00 +00:00 |
| Ski Erg | 04:39 | 05:15 | 04:47 -00:08 | 05:18 -00:03 |
| Running 2 | 06:19 | 09:54 | 05:59 +00:20 | 10:05 -00:11 |
| Sled Push | 02:54 | 16:13 | 03:43 -00:49 | 16:04 +00:09 |
| Running 3 | 07:38 | 19:07 | 06:36 +01:02 | 19:47 -00:40 |
| Sled Pull | 06:04 | 26:45 | 06:33 -00:29 | 26:23 +00:22 |
| Running 4 | 07:57 | 32:49 | 06:35 +01:22 | 32:56 -00:07 |
| Burpees Broad Jump | 06:50 | 40:46 | 07:22 -00:32 | 39:31 +01:15 |
| Running 5 | 10:16 | 47:36 | 06:54 +03:22 | 46:53 +00:43 |
| Rowing | 05:35 | 57:52 | 05:19 +00:16 | 53:47 +04:05 |
| Running 6 | 06:57 | 01:03:27 | 06:40 +00:17 | 59:06 +04:21 |
| Farmers Carry | 02:26 | 01:10:24 | 02:41 -00:15 | 01:05:46 +04:38 |
| Running 7 | 07:01 | 01:12:50 | 06:41 +00:20 | 01:08:27 +04:23 |
| Sandbag Lunges | 06:44 | 01:19:51 | 06:54 -00:10 | 01:15:08 +04:43 |
| Running 8 | 08:09 | 01:26:35 | 08:08 +00:01 | 01:22:02 +04:33 |
| Wall Balls | 05:06 | 01:34:44 | 08:53 -03:47 | 01:30:10 +04:34 |
| Roxzone | 09:14 | 01:48:57 | 09:54 -00:40 | 01:48:57 |
Tommy's total running time of 00:59:29 was 09:14 slower than the average for his finish time. This indicates that he may need to improve his overall fitness and transition time in order to decrease the time spent in the roxzone.
To improve his running performance in these segments, Tommy should incorporate specific training strategies and techniques. Here are some recommendations:
1. Interval Training: Incorporate high-intensity interval training (HIIT) sessions to improve running speed and endurance. This can be done by alternating between periods of intense running and recovery periods.
2. Hill Training: Include hill repeats in his training routine to build strength and improve running efficiency. Running uphill challenges the muscles and cardiovascular system, leading to improved performance on flat terrain.
3. Tempo Runs: Incorporate tempo runs, where Tommy runs at a comfortably hard pace for a sustained period of time. This will help improve his overall running speed and endurance.
4. Strength Training: Include strength training exercises that target the muscles used during running, such as squats, lunges, and calf raises. This will help improve his running economy and reduce the time lost during running segments.
5. Plyometric Exercises: Incorporate plyometric exercises, such as box jumps and jump squats, to improve explosive power and running efficiency. These exercises can help Tommy generate more force with each stride, leading to faster running times.
By implementing these strategies and focusing on the identified areas of improvement, Tommy can enhance his performance in future HYROX races. It is important for him to tailor his training to his specific needs, considering his age group, nationality, and overall rank. Regular reassessment and adjustments to his training plan will be key in achieving his goals.
| Similar Athletes | |||
|---|---|---|---|
| Yakel JP | 2022 Dallas | 01:49:07 | |
| Van Ast Leon | 2023 Amsterdam | 01:49:13 | |
| Oziol Thomas | 2024 Marseille | 01:49:19 | |
| Madsen Christian | 2024 Madrid | 01:49:27 | |
| Ilic Milan | 2024 Rotterdam | 01:48:44 | |
| Finn David | 2023 Dublin | 01:48:29 | |
| Müller Hendrik | 2023 München | 01:48:32 | |
| Vorpahl Hannes | 2021 Berlin | 01:48:42 | |
| Schulze Michael | 2024 Stuttgart | 01:48:36 | |
| Wong Laurent | 2024 Paris | 01:49:16 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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