Tomza Ilona Hyrox Result

Dive into this athlete’s performance at 2023 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 409 similar athletes.

Performance Highlights

GBR GBR Flag Women 30-34 #164040 01:54:34 122nd in AG | Top 96.1% 589th | Top 90.2%
+00:05
57:37
Run Total
+00:03
07:12
Avg. Lap
-00:28
05:38
Best Lap
-01:15
46:28
Workout Total
-00:09
05:48
Avg. Workout
+01:01
10:34
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 409 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 409 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Tomza Ilona'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 Tomza Ilona'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 409 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 Tomza Ilona'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 Tomza Ilona'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 04:12. Check the detail of the improvement plan below.

02:13 Potential Improvement 52.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:13 57:37 to 55:24 52.8%
Burpees Broad Jump 01:52 10:27 to 08:35 44.4%
Rowing 00:04 05:59 to 05:55 1.6%
Sled Pull 00:03 07:30 to 07:27 1.2%
Ski Erg 00:00 05:20 to 05:20 0.0%
Sled Push 00:00 03:00 to 03:00 0.0%
Farmers Carry 00:00 02:30 to 02:30 0.0%
Sandbag Lunges 00:00 06:01 to 06:01 0.0%
Wall Balls 00:00 05:41 to 05:41 0.0%

Splits Time

Tomza Ilona Perfect Race
Splits Total Average Total
Running 1 05:38 00:00 05:58 -00:20 00:00 +00:00
Ski Erg 05:20 05:38 05:29 -00:09 05:58 -00:20
Running 2 05:49 10:58 06:39 -00:50 11:27 -00:29
Sled Push 03:00 16:47 03:26 -00:26 18:06 -01:19
Running 3 07:28 19:47 07:06 +00:22 21:32 -01:45
Sled Pull 07:30 27:15 07:35 -00:05 28:38 -01:23
Running 4 07:20 34:45 07:09 +00:11 36:13 -01:28
Burpees Broad Jump 10:27 42:05 08:52 +01:35 43:22 -01:17
Running 5 07:23 52:32 07:27 -00:04 52:14 +00:18
Rowing 05:59 59:55 05:55 +00:04 59:41 +00:14
Running 6 07:03 01:05:54 07:20 -00:17 01:05:36 +00:18
Farmers Carry 02:30 01:12:57 02:46 -00:16 01:12:56 +00:01
Running 7 06:56 01:15:27 07:20 -00:24 01:15:42 -00:15
Sandbag Lunges 06:01 01:22:23 06:35 -00:34 01:23:02 -00:39
Running 8 10:02 01:28:24 08:19 +01:43 01:29:37 -01:13
Wall Balls 05:41 01:38:26 07:05 -01:24 01:37:56 +00:30
Roxzone 10:34 01:54:34 09:33 +01:01 01:54:34
Based on 409 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ilona Tomza had a solid performance in the 2023 London Hyrox race, finishing in the top 30% overall and top 32% in her age group. Her overall time was 01:54:34, with a total running time of 00:57:37, which was 01:52 slower than the average for her finish time. Her best running lap was 00:05:38.

Based on the splits analysis, Ilona performed particularly well in the Ski Erg, Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls segments, consistently finishing faster than the average time. However, she struggled in the Burpees Broad Jump, Running 3, Running 8, Roxzone, and Running 4 segments, losing significant time compared to the average.

Segments to Improve


1. Burpees Broad Jump:
Ilona was 02:00 slower than the average time in this segment. To improve her performance, she should focus on increasing her upper body and core strength, as well as improving her explosiveness and agility. Recommended exercises include burpees, box jumps, plyometric push-ups, and core exercises such as planks and Russian twists.

2. Running 3:
Ilona was 00:23 slower than the average time in this running segment. To improve her running performance, she should focus on increasing her endurance and speed. Interval training, hill sprints, and tempo runs can help improve her running efficiency and decrease her time in this segment.

3. Running 8:
Ilona was 01:36 slower than the average time in this running segment. To improve her performance, she should focus on increasing her endurance and stamina. Long-distance runs, progressive runs, and incorporating fartlek training can help improve her overall running performance and decrease her time in this segment.

4. Roxzone:
Ilona spent 01:05 longer than the average time in this transition zone. To improve her performance in this segment, she should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT), circuit training, and practicing quick transitions between exercises can help improve her overall fitness and decrease her time in this zone.

5. Running 4:
Ilona was 00:09 slower than the average time in this running segment. To improve her performance, she should focus on increasing her endurance and speed. Incorporating interval training, tempo runs, and hill repeats can help improve her running efficiency and decrease her time in this segment.

Strategies


1. Pacing:
Ilona should focus on maintaining a consistent pace throughout the race to avoid burning out too early. It is important for her to find a balance between pushing herself and conserving energy for the later segments.

2. Strength Training:
To improve her overall strength and performance in the strength-based segments, Ilona should incorporate regular strength training sessions into her training routine. This should include exercises targeting the major muscle groups involved in the Hyrox race, such as squats, lunges, deadlifts, and upper body exercises.

3. Running Training:
Ilona should prioritize her running training to improve her overall running performance. This should include a mix of endurance runs, interval training, and hill sprints to improve her speed, endurance, and running efficiency.

4. Transition Practice:
Ilona should practice quick transitions between exercises to improve her overall race time. This can be done by setting up a mock course and practicing moving quickly and efficiently between each exercise.

Overall, Ilona had a strong performance in the 2023 London Hyrox race, but there are specific areas where she can focus on improvement. By implementing the suggested training strategies and techniques, she can enhance her performance and achieve even better results in future races.

Similar Athletes
Clare Hurren Belinda 2024 Brisbane 01:54:57
Bate Georgia 2024 Melbourne 01:54:31
Wittek Laura 2019 Leipzig 01:54:16
Roca Karen 2024 Mexico City 01:54:21
Heliou Solene 2023 New York 01:54:23
Salas Jessica 2021 Chicago 01:54:30
OBritton Gemma 2024 Dublin 01:54:45
Villalobos Jules 2021 Austin 01:54:13
Jumshudlu Lala 2024 Sports Direct HYROX London 01:54:44
Russell Helen 2024 Melbourne 01:54:17

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