Dive into this athlete’s performance at 2023 Dublin 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 Gaine 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 Gaine 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 Gaine 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 Gaine 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 06:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:12 | 46:34 to 43:22 | 51.8% |
| Burpees Broad Jump | 01:33 | 06:57 to 05:24 | 25.1% |
| Wall Balls | 00:36 | 07:06 to 06:30 | 9.7% |
| Ski Erg | 00:27 | 04:55 to 04:28 | 7.3% |
| Sandbag Lunges | 00:14 | 05:23 to 05:09 | 3.8% |
| Rowing | 00:09 | 04:59 to 04:50 | 2.4% |
| Sled Push | 00:00 | 02:47 to 02:47 | 0.0% |
| Sled Pull | 00:00 | 03:44 to 03:44 | 0.0% |
| Farmers Carry | 00:00 | 01:58 to 01:58 | 0.0% |
| Gaine Tommy | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:37 | 00:00 | 04:47 -01:10 | 00:00 +00:00 |
| Ski Erg | 04:55 | 03:37 | 04:30 +00:25 | 04:47 -01:10 |
| Running 2 | 05:33 | 08:32 | 05:06 +00:27 | 09:17 -00:45 |
| Sled Push | 02:47 | 14:05 | 03:03 -00:16 | 14:23 -00:18 |
| Running 3 | 05:57 | 16:52 | 05:34 +00:23 | 17:26 -00:34 |
| Sled Pull | 03:44 | 22:49 | 05:12 -01:28 | 23:00 -00:11 |
| Running 4 | 06:00 | 26:33 | 05:34 +00:26 | 28:12 -01:39 |
| Burpees Broad Jump | 06:57 | 32:33 | 05:42 +01:15 | 33:46 -01:13 |
| Running 5 | 06:35 | 39:30 | 05:44 +00:51 | 39:28 +00:02 |
| Rowing | 04:59 | 46:05 | 04:54 +00:05 | 45:12 +00:53 |
| Running 6 | 06:11 | 51:04 | 05:34 +00:37 | 50:06 +00:58 |
| Farmers Carry | 01:58 | 57:15 | 02:17 -00:19 | 55:40 +01:35 |
| Running 7 | 06:11 | 59:13 | 05:34 +00:37 | 57:57 +01:16 |
| Sandbag Lunges | 05:23 | 01:05:24 | 05:24 -00:01 | 01:03:31 +01:53 |
| Running 8 | 06:32 | 01:10:47 | 06:15 +00:17 | 01:08:55 +01:52 |
| Wall Balls | 07:06 | 01:17:19 | 06:54 +00:12 | 01:15:10 +02:09 |
| Roxzone | 05:05 | 01:29:23 | 07:19 -02:14 | 01:29:23 |
Tommy's best running lap was 00:03:37, which was 01:00 faster than the average. This indicates that he has good running capabilities and can maintain a strong pace for a lap.
To improve his performance in the Run Total segment, Tommy should focus on improving his overall fitness and working on his transition time. This can be achieved through high-intensity interval training (HIIT) sessions that combine running with strength exercises. Incorporating plyometric exercises such as jump squats and box jumps can also help improve his explosive power and speed.
For the Burpees Broad Jump segment, Tommy should work on his burpee technique to perform them more efficiently. Practicing burpees with proper form and focusing on explosiveness during the jump can help him complete this segment faster.
In the Running 5, Running 6, and Running 7 segments, Tommy should focus on improving his running endurance and speed. Incorporating interval training sessions with varying intensities and distances can help improve his cardiovascular fitness and running performance. Hill sprints and tempo runs can also be beneficial for building strength and speed.
In the Ski Erg segment, Tommy should work on his technique to optimize his performance. Practicing proper form, engaging the core, and maintaining a consistent rhythm can help him improve his time in this segment. Incorporating exercises that target the muscles used during skiing, such as lunges and squats, can also enhance his performance.
For the Running 2, Running 4, and Running 3 segments, Tommy should focus on improving his overall running endurance and pacing. Incorporating long-distance runs, tempo runs, and fartlek training can help improve his speed and endurance during these segments. It may also be beneficial for Tommy to work on his pacing strategy to avoid starting too fast and burning out later in the race.
To improve his performance in the Wall Balls segment, Tommy should focus on building his upper body and core strength. Incorporating exercises such as push-ups, shoulder presses, and planks can help strengthen the muscles used during wall balls. Additionally, practicing wall balls with proper form and focusing on power and accuracy can help improve his time in this segment.
By implementing these strategies and focusing on improving the identified areas of weakness, Tommy can enhance his overall performance in future Hyrox races. Regular training incorporating specific exercises, drills, and training routines tailored to his needs will be instrumental in achieving his goals.
| Similar Athletes | |||
|---|---|---|---|
| Cola Simone | 2024 Milan | 01:29:11 | |
| Garcia Otero Jorge | 2022 Madrid | 01:28:59 | |
| Tormey Robert | 2024 Stockholm | 01:29:33 | |
| Kościuk Mirosław | 2024 Katowice | 01:29:23 | |
| Daubos Florian | 2024 Marseille | 01:29:01 | |
| Sadowski Michal | 2023 Warschau | 01:29:37 | |
| Gilbert Michael | 2024 Brisbane | 01:29:50 | |
| Henderson Steven | 2023 Anaheim | 01:29:09 | |
| Andersson Daniel | 2024 Malaga | 01:29:36 | |
| Innes Paul | 2024 Glasgow | 01:29:21 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Malaga | 01:32:41 | |
| 2024 Dublin | 01:21:38 | |
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