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Tom Walsh, David Bond
Hyrox Result
Dive into this athlete’s performance at 2024 Chicago 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
965 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 Doubles Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 965 athletes with similar finish time in Hyrox Doubles Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 965 athletes with similar finish time in Hyrox Doubles Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 965 athletes with similar finish time in Hyrox Doubles Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Percentile based on all the athletes who competed in Hyrox Doubles 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 his 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 performance we identified a possible improvement of
03:16.
Check the detail of the improvement plan below.
Based on 965 athletes with similar finish time in Hyrox Doubles Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Walsh Tom and Bond David, you both put in a commendable effort at the 2024 Chicago Hyrox competition! Finishing with an overall time of 01:30:35 places you in the top 82% of a strong field of 268 athletes. You’ve shown that you have solid endurance with a total running time of 00:49:47, which is 02:35 faster than average. This indicates that you have a runner profile, but you need to balance out that speed with some strength training to tackle those obstacles more effectively.
Now, let’s talk pacing. Your first run was definitely a strong start at 00:04:37, which was quite a bit faster than average. You might have come out of the gates too strong, landing in the 45th percentile for that segment. It’s crucial to find that sweet spot where you can maintain a pace that allows you to sustain energy throughout the race. This can help you avoid burning out too early and allows for better performance in later segments. Your performance in the burpees and sandbag lunges shows that we need to focus on enhancing that strength and stamina for hybrid performance.
Segments to Improve:
Now, let’s dive into the segments that need some TLC:
Burpees Broad Jump: 00:05:10 (1:23 slower than average) - This segment was a significant drain on your time. To improve this, incorporate high-intensity interval training (HIIT) focused on explosive movements and core strength. Try the following:
3x10 Burpees to Box Jump: Perform a burpee, then jump onto a box or platform immediately after. This will help build explosive strength and improve your transition from ground to air.
Tabata Burpees: 20 seconds of work followed by 10 seconds of rest for 8 rounds. This will enhance your endurance and get you used to the fatigue that comes with high-rep burpee scenarios.
Sandbag Lunges: 00:05:34 (1:21 slower than average) - These lunges can be tough, especially after running. Focus on your form—keep your torso upright and engage your core. To build strength and stability, implement:
Weighted Walking Lunges: Use a sandbag or dumbbells to add resistance. Aim for 3 sets of 12-15 reps per leg.
Sandbag Lunges with a Twist: After each lunge, perform a torso twist to engage your core more intensely. This simulates the rotational strength needed for Hyrox.
Rowing: 00:05:15 (00:27 slower than average) - This segment is about technique as much as strength. Focus on your rowing form:
Technique Drills: Spend time perfecting your catch and drive phases. Try 4x500 meters at a moderate pace focusing solely on form.
Interval Rowing: 30 seconds of all-out effort followed by 30 seconds of rest for 8 rounds. This will boost your anaerobic capacity and simulate race conditions.
Race Strategies:
For the next race, consider these strategies to fine-tune your performance:
Pacing Strategy: Start your runs at a slightly slower pace, especially the first one. Aim for a 5-10 second slower lap than your average, which will help conserve energy.
Transition Efficiency: Work on your roxzone time. Practice quick transitions in training to minimize downtime. Set up your gear in a way that allows for an efficient grab-and-go.
Mindset: Embrace the grind! Remember David Goggins' mantra: "The only way you can hurt me is if you quit." When you feel fatigue creeping in, push through it. Your mind is your strongest muscle!
Conclusion:
Walsh Tom and Bond David, this race was just a stepping stone in your Hyrox journey. You’ve shown that you can run fast, but now it’s time to channel that speed into strength and hybrid training. Keep pushing yourselves, because as Jocko Willink says, “Discipline equals freedom.” Every rep, every set, and every drop of sweat gets you one step closer to your goals. Remember, the obstacles in Hyrox are just opportunities to show what you’re made of! 💪
Let’s get to work, and let’s turn those weaknesses into strengths. You got this! The Rox-Coach believes in you! 🏆
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Doubles Men