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 987 similar athletes.
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.
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.
This section showcases the entire Anthony Pholasa'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 Anthony Pholasa's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Anthony Pholasa'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.
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 Anthony Pholasa'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 04:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:06 | 53:51 to 49:45 | 88.2% |
| Sled Push | 00:28 | 04:03 to 03:35 | 10.0% |
| Ski Erg | 00:05 | 04:50 to 04:45 | 1.8% |
| Sled Pull | 00:00 | 06:04 to 06:04 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:26 to 04:26 | 0.0% |
| Rowing | 00:00 | 05:12 to 05:12 | 0.0% |
| Farmers Carry | 00:00 | 02:00 to 02:00 | 0.0% |
| Sandbag Lunges | 00:00 | 06:12 to 06:12 | 0.0% |
| Wall Balls | 00:00 | 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 | 05:48 -00:10 | 10:01 -00:47 |
| Sled Push | 04:03 | 14:52 | 03:34 +00:29 | 15:49 -00:57 |
| Running 3 | 06:11 | 18:55 | 06:24 -00:13 | 19:23 -00:28 |
| Sled Pull | 06:04 | 25:06 | 06:11 -00:07 | 25:47 -00:41 |
| Running 4 | 07:48 | 31:10 | 06:22 +01:26 | 31:58 -00:48 |
| Burpees Broad Jump | 04:26 | 38:58 | 07:05 -02:39 | 38:20 +00:38 |
| Running 5 | 09:05 | 43:24 | 06:39 +02:26 | 45:25 -02:01 |
| Rowing | 05:12 | 52:29 | 05:14 -00:02 | 52:04 +00:25 |
| Running 6 | 06:44 | 57:41 | 06:28 +00:16 | 57:18 +00:23 |
| Farmers Carry | 02:00 | 01:04:25 | 02:37 -00:37 | 01:03:46 +00:39 |
| Running 7 | 06:16 | 01:06:25 | 06:26 -00:10 | 01:06:23 +00:02 |
| Sandbag Lunges | 06:12 | 01:12:41 | 06:38 -00:26 | 01:12:49 -00:08 |
| Running 8 | 07:49 | 01:18:53 | 07:36 +00:13 | 01:19:27 -00:34 |
| Wall Balls | 05:49 | 01:26:42 | 08:42 -02:53 | 01:27:03 -00:21 |
| Roxzone | 12:32 | 01:44:56 | 09:11 +03:21 | 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 | |||
|---|---|---|---|
| Sham Fai | 2023 Hong Kong | 01:45:15 | |
| Nandakumara Raghu | 2024 London | 01:44:27 | |
| Haynes John | 2024 World Championships Nice | 01:44:42 | |
| Dingwall Gordon | 2024 Glasgow | 01:44:34 | |
| Berry Mitchell | 2024 Glasgow | 01:44:32 | |
| Paul Colin | 2024 Singapore National Stadium | 01:44:30 | |
| Barrios Giezi | 2024 Anaheim | 01:44:53 | |
| Onueseke Trevor | 2024 Rotterdam | 01:45:03 | |
| Thomschke Andreas | 2022 Essen | 01:45:21 | |
| Sebastian Danny | 2023 Dallas | 01:44:46 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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