Dive into this athlete’s performance at 2023 Madrid 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.
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 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.
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 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 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 athlete we identified a possible improvement of 04:40. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:07 (From 53:51 to 49:44) | 88.2% |
| Sled Push | 00:28 (From 04:03 to 03:35) | 10.0% |
| Ski Erg | 00:05 (From 04:50 to 04:45) | 1.8% |
| Sled Pull | 00:00 (From 06:04 to 06:04) | 0.0% |
| BBJ | 00:00 (From 04:26 to 04:26) | 0.0% |
| Rowing | 00:00 (From 05:12 to 05:12) | 0.0% |
| Farmers Carry | 00:00 (From 02:00 to 02:00) | 0.0% |
| Sandbag Lunges | 00:00 (From 06:12 to 06:12) | 0.0% |
| Wall Balls | 00:00 (From 05:49 to 05:49) | 0.0% |
| Anthony Pholasa | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:24 | 00:00 | 05:18 -00:54 | 00:00 +00:00 |
| Ski Erg | 04:50 | 04:24 | 04:43 +00:07 | 05:18 -00:54 |
| Running 2 | 05:38 | 09:14 | 05:47 -00:09 | 10:01 -00:47 |
| Sled Push | 04:03 | 14:52 | 03:34 +00:29 | 15:48 -00:56 |
| Running 3 | 06:11 | 18:55 | 06:23 -00:12 | 19:22 -00:27 |
| Sled Pull | 06:04 | 25:06 | 06:12 -00:08 | 25:45 -00:39 |
| Running 4 | 07:48 | 31:10 | 06:22 +01:26 | 31:57 -00:47 |
| Burpees Broad Jump | 04:26 | 38:58 | 07:05 -02:39 | 38:19 +00:39 |
| Running 5 | 09:05 | 43:24 | 06:38 +02:27 | 45:24 -02:00 |
| Rowing | 05:12 | 52:29 | 05:14 -00:02 | 52:02 +00:27 |
| Running 6 | 06:44 | 57:41 | 06:27 +00:17 | 57:16 +00:25 |
| Farmers Carry | 02:00 | 01:04:25 | 02:36 -00:36 | 01:03:43 +00:42 |
| Running 7 | 06:16 | 01:06:25 | 06:26 -00:10 | 01:06:19 +00:06 |
| Sandbag Lunges | 06:12 | 01:12:41 | 06:37 -00:25 | 01:12:45 -00:04 |
| Running 8 | 07:49 | 01:18:53 | 07:36 +00:13 | 01:19:22 -00:29 |
| Wall Balls | 05:49 | 01:26:42 | 08:41 -02:52 | 01:26:58 -00:16 |
| Roxzone | 12:32 | 01:44:56 | 09:17 +03:15 | 01:44:56 |
Pholasa's total running time of 00:53:51 was 05:15 slower than the average for his finish time. This suggests that his running could be a focus for improvement. Additionally, his best running lap of 00:04:24 was 00:40 faster than average, indicating that he excels in shorter bursts of running.
- Prioritize transitions: To reduce time spent in the Roxzone, Pholasa should practice transitioning quickly and efficiently between exercises. This can be achieved through regular practice of specific exercise transitions and improving overall fitness levels.
- Use efficient running techniques: Pholasa should work on maintaining proper running form, including a relaxed upper body, a slight forward lean, and a midfoot strike. This will help him conserve energy and improve running efficiency.
- Incorporate strength training: To improve overall performance, Pholasa should include regular strength training exercises in his routine. This can include exercises such as squats, lunges, deadlifts, and planks, which will help improve his overall strength and stability.
- Practice mental resilience: Hyrox races can be physically and mentally demanding. Pholasa should incorporate mental resilience techniques such as visualization, positive self-talk, and goal-setting to stay focused and motivated throughout the race.
By implementing these strategies and focusing on improving specific areas of weakness, Pholasa Anthony can enhance his performance in future Hyrox races. Regular training, proper pacing, and attention to form and technique will help him reach his full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Macleod Alexander | 2023 Birmingham | 01:44:28 | |
| Caballero Lalo | 2024 Ciudad de Mexico | 01:45:16 | |
| Burke Benjamin | 2024 Malaga | 01:44:50 | |
| Finlayson Bradley | 2024 Melbourne | 01:44:29 | |
| Cannon Matt | 2024 Dublin | 01:44:36 | |
| Birmingham Robert | 2024 Brisbane | 01:45:17 | |
| Dumora Arnaud | 2024 Paris | 01:44:42 | |
| Haselwander Mathias | 2024 Vienna - European Championship | 01:44:54 | |
| Naumann Sven | 2019 Hamburg | 01:44:28 | |
| Hester Darren | 2024 Dublin | 01:44:59 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Anthony Pholasa
