Dive into this athlete’s performance at 2024 Glasgow 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.
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 Houston Anthony'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 Houston Anthony'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 Houston Anthony'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 Houston Anthony'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
04:15.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Anthony Houston's performance in the 2024 Glasgow HYROX race places him in the upper half of competitors, demonstrating a commendable level of fitness and ability. His overall time and rank, both in the general category and his age group, show he is competitive but also highlight areas for improvement. Notably, Anthony's total running time was faster than average, suggesting a stronger runner profile. However, his performance in strength-focused segments indicates room for growth. The pacing across running segments was generally well-managed, showing strategic speed control, but there's a potential for enhancing transitions and strength-based exercises to elevate his overall standing.
Segments to Improve:
Wall Balls: Anthony's performance in Wall Balls was significantly slower than average, suggesting a need for improvement in both strength and technique. Focused training should include:
High-repetition wall ball drills to build muscular endurance and improve technique.
Targeted strength training for the shoulders, legs, and core to enhance power.
Incorporating plyometric exercises like jump squats and box jumps to increase explosive strength, crucial for efficient wall ball execution.
Sled Pull and Sled Push: These segments were considerably slower, indicating a need for improved leg strength and endurance.
Implement heavy sled drags and pushes in training, gradually increasing the weight to build strength.
Include interval training with the sled to improve endurance and speed under resistance.
Strengthen the posterior chain (glutes, hamstrings, and lower back) with exercises like deadlifts and hip thrusts to enhance performance in sled pulls.
Farmers Carry: This segment's slower time suggests grip strength and core stability could be limiting factors.
Regularly practice farmers carry with progressively heavier weights to improve grip strength and endurance.
Incorporate planks and other core stability exercises to enable better posture and efficiency during the carry.
Dead hangs and grip strengtheners can also be beneficial to specifically target grip improvement.
Burpees Broad Jump: Although not the weakest, there's still room for improvement.
Focus on burpee efficiency through practice, emphasizing minimal energy expenditure for each repetition.
Broad jump technique work, including plyometrics, to enhance explosive power and jumping distance.
Combine burpees with broad jumps in training to simulate race conditions and improve stamina for this specific challenge.
Race Strategies:
Transition Efficiency: Given the faster-than-average Roxzone time, continue to refine transition speed between exercises. This can be achieved through simulated race circuits in training, minimizing rest and honing quick switches between modalities.
Start Strategy: Anthony's pacing suggests a well-managed start, but there may be room to slightly conserve energy in the initial segments to allow for stronger finishes in strength-focused tasks. Practice starting at a controlled pace in training runs and gradually increase intensity.
Strength and Endurance Balance: Given Anthony's running strengths, integrate more strength training into the regimen without compromising running performance. This can include cross-training with cycling or swimming for endurance while dedicating specific days to heavy lifting and functional fitness exercises.
Mental Preparation: The mental aspect of dealing with challenging segments like Wall Balls and Sled Push/Pull can significantly impact performance. Visualization techniques and strategic rest during training sessions can help prepare mentally for the race's demands.
By addressing these key areas, Anthony can build on his already strong running foundation, improve in weaker segments, and emerge as a more well-rounded HYROX competitor. Consistency in training, along with a strategic approach to both physical and mental preparation, will be crucial for his success in future races.