Dive into this athlete’s performance at 2022 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 439 similar athletes.
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!
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.
Here’s the full breakdown of Ainsworth Anthony's 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 Ainsworth Anthony hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Ainsworth Anthony’s 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.
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 Ainsworth 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 17:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 17:43 | 01:11:56 to 54:13 | 100.0% |
| Ski Erg | 00:00 | 04:25 to 04:25 | 0.0% |
| Sled Push | 00:00 | 02:47 to 02:47 | 0.0% |
| Sled Pull | 00:00 | 05:09 to 05:09 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:49 to 04:49 | 0.0% |
| Rowing | 00:00 | 04:49 to 04:49 | 0.0% |
| Farmers Carry | 00:00 | 02:03 to 02:03 | 0.0% |
| Sandbag Lunges | 00:00 | 05:26 to 05:26 | 0.0% |
| Wall Balls | 00:00 | 07:03 to 07:03 | 0.0% |
| Ainsworth Anthony | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:51 | 00:00 | 05:34 +01:17 | 00:00 +00:00 |
| Ski Erg | 04:25 | 06:51 | 04:55 -00:30 | 05:34 +01:17 |
| Running 2 | 08:14 | 11:16 | 06:23 +01:51 | 10:29 +00:47 |
| Sled Push | 02:47 | 19:30 | 03:58 -01:11 | 16:52 +02:38 |
| Running 3 | 08:57 | 22:17 | 07:09 +01:48 | 20:50 +01:27 |
| Sled Pull | 05:09 | 31:14 | 07:00 -01:51 | 27:59 +03:15 |
| Running 4 | 09:54 | 36:23 | 07:09 +02:45 | 34:59 +01:24 |
| Burpees Broad Jump | 04:49 | 46:17 | 08:22 -03:33 | 42:08 +04:09 |
| Running 5 | 08:50 | 51:06 | 07:35 +01:15 | 50:30 +00:36 |
| Rowing | 04:49 | 59:56 | 05:32 -00:43 | 58:05 +01:51 |
| Running 6 | 09:23 | 01:04:45 | 07:16 +02:07 | 01:03:37 +01:08 |
| Farmers Carry | 02:03 | 01:14:08 | 02:55 -00:52 | 01:10:53 +03:15 |
| Running 7 | 09:33 | 01:16:11 | 07:16 +02:17 | 01:13:48 +02:23 |
| Sandbag Lunges | 05:26 | 01:25:44 | 07:47 -02:21 | 01:21:04 +04:40 |
| Running 8 | 10:18 | 01:31:10 | 09:14 +01:04 | 01:28:51 +02:19 |
| Wall Balls | 07:03 | 01:41:28 | 09:54 -02:51 | 01:38:05 +03:23 |
| Roxzone | 10:32 | 01:58:55 | 10:56 -00:24 | 01:58:55 |
To improve the Running Total segment, Anthony needs to work on his overall fitness and transition time. By improving his overall fitness, he will have better endurance and be able to maintain a faster pace throughout the race. He should incorporate high-intensity interval training (HIIT) workouts, such as interval running or circuit training, to improve his cardiovascular fitness and muscular endurance. Additionally, practicing quick transitions between exercises during training sessions will help him reduce his transition time and maintain a steady pace.
For the Running 4, Running 7, and Running 6 segments, Anthony should focus on improving his running speed and endurance. He can incorporate interval training, such as tempo runs and hill sprints, to improve his speed. Long-distance runs should also be included in his training routine to enhance his endurance. Additionally, strengthening his leg muscles through exercises like squats, lunges, and plyometric exercises will help improve his running performance.
In the Running 2, Running 3, and Running 1 segments, Anthony should focus on improving his pace and form. He should work on maintaining a consistent pace throughout the race, avoiding starting too fast and burning out. Incorporating speed drills, such as strides or fartlek training, into his training routine will help improve his pacing abilities. Additionally, seeking guidance from a running coach to correct any form issues and optimize his running technique will contribute to better performance in these segments.
For the Best Lap and Running 5 segments, Anthony should continue to work on his running endurance and pacing. Incorporating longer runs into his training routine will help improve his endurance, allowing him to maintain a faster pace throughout these segments. Interval training, such as tempo runs or progression runs, will also help improve his pacing abilities.
For the Running 8 segment, Anthony should focus on improving his endurance and strength. Incorporating exercises like squats, lunges, and step-ups into his training routine will help strengthen his leg muscles, allowing him to maintain a faster pace during this segment.
Additionally, Anthony should familiarize himself with the race course and plan his transitions between exercises efficiently. By knowing the layout of the course, he can strategize when to push harder and when to conserve energy.
In conclusion, Anthony Ainsworth showed great potential in the Hyrox race in London. By focusing on specific areas of improvement, such as overall fitness, running speed, endurance, pacing, and transition time, he can enhance his performance in future races. Incorporating specific training strategies and techniques, such as interval training, strength exercises, and working with a running coach, will contribute to his overall improvement. With proper race strategies and pacing, Anthony has the potential to achieve even better results in his future races.
| Similar Athletes | |||
|---|---|---|---|
| Koh Sky | 2023 Singapore | 01:59:16 | |
| Uddin Shahed | 2022 Manchester | 01:59:20 | |
| Leese Nick | 2024 Manchester | 01:59:16 | |
| Makin Jim | 2022 Manchester | 01:59:23 | |
| Mohr Emanuel | 2019 Hamburg | 01:59:25 | |
| Floss Max | 2019 Leipzig | 01:59:07 | |
| Collier Peter | 2024 Madrid | 01:58:29 | |
| Adamson Roger | 2024 Frankfurt | 01:59:24 | |
| Teo Howard | 2024 Singapore | 01:58:27 | |
| Grønbek Simon | 2024 Stockholm | 01:58:44 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dublin | 01:41:21 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
