Dive into this athlete’s performance at 2023 Dallas 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 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 Ndunda 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 Ndunda Anthony'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 Ndunda 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.
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 Ndunda 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 05:35. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:58 | 07:26 to 05:28 | 35.2% |
| Run Total | 01:47 | 48:05 to 46:18 | 31.9% |
| Sled Push | 01:15 | 04:27 to 03:12 | 22.4% |
| Ski Erg | 00:25 | 05:01 to 04:36 | 7.5% |
| Rowing | 00:10 | 05:10 to 05:00 | 3.0% |
| Burpees Broad Jump | 00:00 | 05:29 to 05:29 | 0.0% |
| Farmers Carry | 00:00 | 02:09 to 02:09 | 0.0% |
| Sandbag Lunges | 00:00 | 05:09 to 05:09 | 0.0% |
| Wall Balls | 00:00 | 06:23 to 06:23 | 0.0% |
| Ndunda Anthony | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:49 | 00:00 | 05:00 -00:11 | 00:00 +00:00 |
| Ski Erg | 05:01 | 04:49 | 04:37 +00:24 | 05:00 -00:11 |
| Running 2 | 05:33 | 09:50 | 05:25 +00:08 | 09:37 +00:13 |
| Sled Push | 04:27 | 15:23 | 03:15 +01:12 | 15:02 +00:21 |
| Running 3 | 05:55 | 19:50 | 05:58 -00:03 | 18:17 +01:33 |
| Sled Pull | 07:26 | 25:45 | 05:38 +01:48 | 24:15 +01:30 |
| Running 4 | 06:06 | 33:11 | 05:55 +00:11 | 29:53 +03:18 |
| Burpees Broad Jump | 05:29 | 39:17 | 06:21 -00:52 | 35:48 +03:29 |
| Running 5 | 06:21 | 44:46 | 06:09 +00:12 | 42:09 +02:37 |
| Rowing | 05:10 | 51:07 | 05:03 +00:07 | 48:18 +02:49 |
| Running 6 | 06:19 | 56:17 | 05:59 +00:20 | 53:21 +02:56 |
| Farmers Carry | 02:09 | 01:02:36 | 02:26 -00:17 | 59:20 +03:16 |
| Running 7 | 06:04 | 01:04:45 | 05:57 +00:07 | 01:01:46 +02:59 |
| Sandbag Lunges | 05:09 | 01:10:49 | 05:55 -00:46 | 01:07:43 +03:06 |
| Running 8 | 07:00 | 01:15:58 | 06:51 +00:09 | 01:13:38 +02:20 |
| Wall Balls | 06:23 | 01:22:58 | 07:41 -01:18 | 01:20:29 +02:29 |
| Roxzone | 07:10 | 01:36:24 | 08:14 -01:04 | 01:36:24 |
His overall time for the race was 01:36:24, with a total running time of 00:48:05, which was 2 minutes and 20 seconds slower than the average. This indicates that Anthony may benefit from improving his overall fitness and transition time in order to reduce the time spent in the roxzone.
Segment Analysis:
- Running 1: Anthony's time of 00:04:49 was only 3 seconds slower than the average, indicating a strong start to the race.
- Ski Erg: Anthony's time of 00:05:01 was 28 seconds slower than the average, suggesting that he may need to focus on improving his performance on this segment. Incorporating specific drills and exercises to enhance his ski erg technique and endurance could help him gain time in future races.
- Running 2: Anthony's time of 00:05:33 was 12 seconds slower than the average. To improve this segment, he can work on his running speed and endurance through interval training and hill sprints.
- Sled Push: Anthony's time of 00:04:27 was 54 seconds slower than the average. To improve this segment, he should focus on developing his lower body strength and explosive power. Exercises such as squats, lunges, and sled pushes can help him improve his performance in this area.
- Running 3: Anthony's time of 00:05:55 was 7 seconds faster than the average, indicating a strong performance in this segment.
- Sled Pull: Anthony's time of 00:07:26 was 1 minute and 26 seconds slower than the average. To improve this segment, he should focus on developing his upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help him improve his performance in this area.
- Running 4: Anthony's time of 00:06:06 was 8 seconds slower than the average. To improve this segment, he can focus on increasing his running speed and endurance through interval training and tempo runs.
- Burpees Broad Jump: Anthony's time of 00:05:29 was 30 seconds faster than the average, indicating a strong performance in this segment.
- Running 5: Anthony's time of 00:06:21 was 11 seconds slower than the average. To improve this segment, he can focus on increasing his running speed and endurance through interval training and hill sprints.
- Rowing: Anthony's time of 00:05:10 was 12 seconds slower than the average. To improve this segment, he should focus on improving his rowing technique and overall cardiovascular endurance. Incorporating rowing intervals and drills into his training routine can help him gain time in this area.
- Running 6: Anthony's time of 00:06:19 was 20 seconds slower than the average. To improve this segment, he can focus on increasing his running speed and endurance through interval training and tempo runs.
- Farmers Carry: Anthony's time of 00:02:09 was 19 seconds faster than the average, indicating a strong performance in this segment.
- Running 7: Anthony's time of 00:06:04 was 8 seconds slower than the average. To improve this segment, he can focus on increasing his running speed and endurance through interval training and hill sprints.
- Sandbag Lunges: Anthony's time of 00:05:09 was 42 seconds faster than the average, indicating a strong performance in this segment.
- Running 8: Anthony's time of 00:07:00 was 2 seconds slower than the average. To improve this segment, he can focus on increasing his running speed and endurance through interval training and tempo runs.
- Wall Balls: Anthony's time of 00:06:23 was 1 minute and 20 seconds faster than the average, indicating a strong performance in this segment.
- Roxzone: Anthony's time of 00:07:10 was 1 minute and 3 seconds faster than the average, indicating efficient transitions and minimal rest time.
By implementing these strategies and incorporating specific training techniques and exercises, Anthony can improve his performance in the identified areas of improvement and continue to progress in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Shepherd Roël | 2023 Amsterdam | 01:36:50 | |
| Brouwers Mike | 2024 New York | 01:36:41 | |
| Oikonomou Zafeiris | 2024 Turin | 01:36:49 | |
| Lam Nicky | 2023 Hong Kong | 01:36:18 | |
| Constant Williams | 2023 Paris | 01:36:36 | |
| Acurin Christianne | 2024 Melbourne | 01:36:24 | |
| Soost Patric | 2023 Hamburg | 01:36:06 | |
| Ingardona Michael | 2022 Chicago | 01:36:53 | |
| Heidbrink Julian | 2023 Hamburg | 01:36:13 | |
| Van Haften Wouter | 2022 Amsterdam | 01:36:00 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Dallas | 01:34:40 | |
| 2023 Dallas | 01:39:40 | |
| 2024 Dallas | 01:33:06 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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