Absolon Anthony Hyrox Result

Overall Performance

Anthony Absolon had a solid performance in the 2019 Hamburg Hyrox race. He finished with an overall rank of 277 out of 774 athletes, placing him in the top 35% overall. In his age group (25-29), he ranked 53 out of 145 athletes, putting him in the top 36%. His total race time was 01:39:40, with a total running time of 00:43:25, which was 02:45 faster than the average for his finish time.

When analyzing Anthony's splits, it is clear that his strengths lie in the running segments. He consistently performed faster than the average time in most of the running segments, with his best running lap being 00:04:05. This indicates that he has a strong running profile and should continue to focus on improving his overall fitness and transition time.

Segments to Improve

1. Roxzone: Anthony's time spent in the Roxzone was 00:10:26, which was 01:40 slower than the average. This suggests that he may have rested more or took more time to transition between exercises. To improve this segment, Anthony should focus on improving his overall fitness and his transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his routine can help improve his overall fitness and reduce transition time between exercises.

2. Sled Pull: Anthony's time in the Sled Pull segment was 00:07:34, which was 01:18 slower than the average. To improve this segment, he should focus on building strength and power in his lower body. Exercises such as squats, deadlifts, and lunges can help improve his leg and glute strength. Additionally, incorporating sled pulls or sled pushes into his training routine can help specifically target the muscles used in this segment.

3. Wall Balls: Anthony's time in the Wall Balls segment was 00:09:01, which was 01:03 slower than the average. To improve this segment, he should focus on improving his upper body and core strength. Exercises such as push-ups, overhead presses, and planks can help strengthen these areas. Additionally, practicing wall balls with proper form and technique will help improve his efficiency in this exercise.

4. Sled Push: Anthony's time in the Sled Push segment was 00:04:42, which was 00:51 slower than the average. To improve this segment, he should focus on building lower body strength and explosive power. Exercises such as squat jumps, box jumps, and sled pushes can help improve his leg strength and power. Additionally, practicing proper form and technique in the sled push will help him generate more power and speed.

5. Farmers Carry: Anthony's time in the Farmers Carry segment was 00:03:13, which was 00:39 slower than the average. To improve this segment, he should focus on improving his grip strength and overall endurance. Exercises such as farmer's carries, dead hangs, and forearm curls can help strengthen his grip. Additionally, incorporating cardiovascular exercises such as running or cycling into his routine can help improve his overall endurance.

6. Rowing: Anthony's time in the Rowing segment was 00:05:36, which was 00:31 slower than the average. To improve this segment, he should focus on improving his rowing technique and cardiovascular endurance. Practicing proper rowing form and incorporating rowing intervals into his training routine can help improve his efficiency and speed in this exercise. Additionally, incorporating cardiovascular exercises such as running or cycling can help improve his overall endurance.

7. Burpees Broad Jump: Anthony's time in the Burpees Broad Jump segment was 00:06:32, which was 00:19 slower than the average. To improve this segment, he should focus on improving his explosive power and overall endurance. Exercises such as burpees, box jumps, and plyometric exercises can help improve his explosive power. Additionally, incorporating cardiovascular exercises such as running or cycling into his routine can help improve his overall endurance.

8. Ski Erg: Anthony's time in the Ski Erg segment was 00:04:55, which was 00:16 slower than the average. To improve this segment, he should focus on improving his upper body and core strength. Exercises such as pull-ups, rows, and planks can help strengthen these areas. Additionally, practicing proper form and technique on the ski erg will help improve his efficiency and speed.

Strategies

During the race, Anthony should focus on maintaining a consistent pace and avoiding going out too fast in the beginning. It is important to pace oneself properly to avoid fatigue later in the race. He should also focus on maintaining proper form and technique in each exercise to maximize efficiency and minimize time spent on transitions.

Additionally, Anthony should consider incorporating interval training and circuit training into his training routine to simulate race conditions and improve his overall fitness. This will help him better prepare for the physical demands of the race and improve his performance in all segments.

Overall, Anthony has a strong running profile and should continue to focus on improving his overall fitness and transition time. By targeting his areas of improvement and implementing the suggested training strategies and techniques, he can enhance his performance in future Hyrox races.