Holzweg Tom Hyrox Result

Dive into this athlete’s performance at 2023 Frankfurt 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.

Performance Highlights

GER GER Flag Men 40-44 #123002 01:24:20 47th in AG | Top 41.2% 381st | Top 45.2%
-05:14
36:55
Run Total
-00:38
04:37
Avg. Lap
-00:15
04:14
Best Lap
+06:07
41:42
Workout Total
+00:46
05:12
Avg. Workout
-00:53
05:47
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 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 Holzweg 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 Holzweg Tom'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 Holzweg 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.

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 Holzweg 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 08:21. Check the detail of the improvement plan below.

03:30 Potential Improvement 41.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:30 09:25 to 05:55 41.9%
Sandbag Lunges 01:39 06:23 to 04:44 19.8%
Sled Pull 01:17 05:50 to 04:33 15.4%
Burpees Broad Jump 01:11 06:04 to 04:53 14.2%
Farmers Carry 00:44 02:45 to 02:01 8.8%
Ski Erg 00:00 04:14 to 04:14 0.0%
Sled Push 00:00 02:30 to 02:30 0.0%
Rowing 00:00 04:31 to 04:31 0.0%
Run Total 00:00 36:55 to 36:55 0.0%

Splits Time

Holzweg Tom Perfect Race
Splits Total Average Total
Running 1 04:14 00:00 04:33 -00:19 00:00 +00:00
Ski Erg 04:14 04:14 04:25 -00:11 04:33 -00:19
Running 2 04:24 08:28 04:53 -00:29 08:58 -00:30
Sled Push 02:30 12:52 02:52 -00:22 13:51 -00:59
Running 3 04:29 15:22 05:20 -00:51 16:43 -01:21
Sled Pull 05:50 19:51 04:51 +00:59 22:03 -02:12
Running 4 04:31 25:41 05:18 -00:47 26:54 -01:13
Burpees Broad Jump 06:04 30:12 05:12 +00:52 32:12 -02:00
Running 5 04:46 36:16 05:28 -00:42 37:24 -01:08
Rowing 04:31 41:02 04:47 -00:16 42:52 -01:50
Running 6 04:32 45:33 05:20 -00:48 47:39 -02:06
Farmers Carry 02:45 50:05 02:08 +00:37 52:59 -02:54
Running 7 04:33 52:50 05:19 -00:46 55:07 -02:17
Sandbag Lunges 06:23 57:23 05:00 +01:23 01:00:26 -03:03
Running 8 05:29 01:03:46 05:54 -00:25 01:05:26 -01:40
Wall Balls 09:25 01:09:15 06:20 +03:05 01:11:20 -02:05
Roxzone 05:47 01:24:20 06:40 -00:53 01:24:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tom Holzweg performed well in the HYROX race in Frankfurt, finishing with an overall rank of 381 out of 1164 athletes, placing him in the top 32% of the competition. In his age group (40-44), he achieved a rank of 47 out of 164 athletes, placing him in the top 28%. His overall time was 01:24:20, with a total running time of 00:36:55, which was 04:00 faster than the average for his finish time. This indicates that Tom has a strong running profile.

Segments to Improve


1. Wall Balls:
Tom took 00:09:25 to complete this segment, which was 03:03 slower than the average time. To improve his performance in this area, Tom should focus on strength training exercises that target the muscles used during wall balls, such as squats, lunges, and shoulder presses. He should also work on his technique, ensuring that he maintains proper form and uses efficient movement patterns. Additionally, incorporating plyometric exercises, such as box jumps, can help improve power and explosiveness, which are essential for wall balls.

2. Sandbag Lunges:
Tom completed the sandbag lunges segment in 00:06:23, which was 01:27 slower than the average time. To improve his performance in this area, Tom should work on both his strength and endurance. Including exercises like walking lunges, Bulgarian split squats, and step-ups with a sandbag can help improve his leg and core strength, which are crucial for sandbag lunges. Additionally, incorporating cardiovascular training, such as running or cycling, can improve Tom's endurance and help him maintain a faster pace during this segment.

3. Burpees Broad Jump:
Tom took 00:06:04 to complete the burpees broad jump segment, which was 01:13 slower than the average time. To improve his performance in this area, Tom should focus on both strength and conditioning. Incorporating exercises like burpees, broad jumps, and plyometric push-ups can help improve his explosive power and agility. Additionally, incorporating interval training, such as high-intensity interval training (HIIT), can improve Tom's cardiovascular endurance and help him maintain a faster pace during burpees broad jump.

4. Sled Pull:
Tom completed the sled pull segment in 00:05:50, which was 00:40 slower than the average time. To improve his performance in this area, Tom should focus on improving his upper body and core strength. Exercises like rows, pull-ups, and planks can help strengthen the muscles used during sled pulls. Additionally, incorporating exercises that mimic the pulling motion, such as cable pulls or sled pushes, can help improve Tom's overall pulling strength.

5. Farmers Carry:
Tom took 00:02:45 to complete the farmers carry segment, which was 00:34 slower than the average time. To improve his performance in this area, Tom should focus on improving his grip strength and overall endurance. Exercises like farmer's carries, deadlifts, and forearm curls can help improve his grip strength. Additionally, incorporating cardiovascular training, such as rowing or swimming, can improve Tom's overall endurance and help him maintain a faster pace during the farmers carry segment.

Strategies


1. Pacing:
Tom's overall pacing in the race was good, as evidenced by his strong performance in the running segments. However, he should be mindful of maintaining a consistent pace throughout the race to avoid burnout or fading towards the end. Implementing a well-thought-out pacing strategy, such as starting with a slightly slower pace and gradually increasing speed, can help Tom maintain his energy levels and performance throughout the race.

2. Transitions:
Tom's roxzone time was 00:05:47, which was 00:38 faster than the average time. This indicates that he performed well in the transition zones. To further improve his performance, Tom should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and circuit training can help improve his cardiovascular endurance and overall fitness, allowing for quicker and smoother transitions between segments.

In conclusion, Tom Holzweg had a strong performance in the HYROX race in Frankfurt, particularly in the running segments. To further improve his performance, he should focus on areas such as wall balls, sandbag lunges, burpees broad jump, sled pull, and farmers carry. Implementing specific exercises and training techniques tailored to these areas, along with maintaining a consistent pace and efficient transitions, will help Tom enhance his overall performance in future races.

Similar Athletes
Harris Matt 2024 Birmingham 01:23:50
Hartmann Christopher 2021 Leipzig 01:23:54
Gaya Rossello Miki 2023 Valencia 01:24:08
Holzweg Tom 2023 Frankfurt 01:24:20
Schobben Steffan 2023 Rotterdam 01:24:10
Georgiadis Gregory 2024 Melbourne 01:24:48
Grant Chris 2024 Melbourne 01:24:50
Mengdehl Steven 2022 Bremen 01:24:31
Molinos Martin Javier 2024 Bilbao 01:24:25
Halse Ed 2023 London 01:24:31

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