Micallef Anton Hyrox Result

Dive into this athlete’s performance at 2023 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 1000 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #175025 01:21:35 158th in AG | Top 41.5% 697th | Top 37.8%
+00:07
40:57
Run Total
+00:01
05:07
Avg. Lap
-00:32
03:53
Best Lap
+00:06
34:33
Workout Total
+00:01
04:19
Avg. Workout
-00:09
06:10
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Micallef Anton'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 Micallef Anton's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

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 Micallef Anton'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.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

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 Micallef Anton'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 04:03. Check the detail of the improvement plan below.

01:26 Potential Improvement 35.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:26 03:57 to 02:31 35.4%
Run Total 01:10 40:57 to 39:47 28.8%
Sled Pull 00:27 04:46 to 04:19 11.1%
Wall Balls 00:27 06:02 to 05:35 11.1%
Farmers Carry 00:16 02:11 to 01:55 6.6%
Rowing 00:12 04:49 to 04:37 4.9%
Ski Erg 00:04 04:21 to 04:17 1.6%
Sandbag Lunges 00:01 04:30 to 04:29 0.4%
Burpees Broad Jump 00:00 03:57 to 03:57 0.0%

Splits Time

Micallef Anton Perfect Race
Splits Total Average Total
Running 1 03:53 00:00 04:28 -00:35 00:00 +00:00
Ski Erg 04:21 03:53 04:23 -00:02 04:28 -00:35
Running 2 04:57 08:14 04:46 +00:11 08:51 -00:37
Sled Push 03:57 13:11 02:46 +01:11 13:37 -00:26
Running 3 04:59 17:08 05:10 -00:11 16:23 +00:45
Sled Pull 04:46 22:07 04:39 +00:07 21:33 +00:34
Running 4 05:03 26:53 05:08 -00:05 26:12 +00:41
Burpees Broad Jump 03:57 31:56 04:57 -01:00 31:20 +00:36
Running 5 05:07 35:53 05:17 -00:10 36:17 -00:24
Rowing 04:49 41:00 04:43 +00:06 41:34 -00:34
Running 6 05:13 45:49 05:11 +00:02 46:17 -00:28
Farmers Carry 02:11 51:02 02:05 +00:06 51:28 -00:26
Running 7 05:09 53:13 05:09 +00:00 53:33 -00:20
Sandbag Lunges 04:30 58:22 04:50 -00:20 58:42 -00:20
Running 8 06:39 01:02:52 05:40 +00:59 01:03:32 -00:40
Wall Balls 06:02 01:09:31 06:04 -00:02 01:09:12 +00:19
Roxzone 06:10 01:21:35 06:19 -00:09 01:21:35
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Anton Micallef performed well in the 2023 London Hyrox race, finishing in the top 24% of all athletes and the top 27% in his age group. His overall time of 01:21:35 was solid, but there are areas where he can make improvements to enhance his performance in future races.

In terms of pacing, Anton's overall running time of 00:40:57 was 01:29 slower than the average. This indicates that he may need to improve his running endurance and speed. Additionally, his best running lap time of 00:03:53 was 00:25 faster than average, suggesting that he has the potential to excel in this area.

Segments to Improve



1. Run Total:
Anton lost significant time in the running portion of the race. To improve this segment, he should focus on improving his overall fitness and specifically work on his running endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help him build stamina and improve his running performance. Additionally, Anton should pay attention to his pacing during the race to avoid burning out too quickly.

2. Running 8:
This segment was one of Anton's slowest, as he was 00:53 slower than average. To improve his performance in this segment, he should focus on building his running endurance and speed through long-distance runs and interval training. Implementing strength exercises like squats and lunges can also help improve his leg strength, which will contribute to faster running times.

3. Sled Push:
Anton lost significant time in the sled push segment, being 00:51 slower than average. To improve his performance in this area, he should work on building his lower body strength and power. Exercises such as sled pushes, squats, deadlifts, and lunges can help him develop the necessary strength and power to push the sled more efficiently. Additionally, practicing proper technique and body positioning during the sled push can also help improve his speed and efficiency.

4. Running 2:
Anton was 00:13 slower than average in this segment. To improve his performance, he should incorporate speed drills and interval training into his running workouts. Focusing on short bursts of speed and increasing his running intensity during training will help him build his speed and improve his performance in this segment.

Strategies

- Maintain a steady pace: Anton should focus on maintaining a consistent and steady pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow can result in difficulties catching up later. Finding a comfortable pace that allows him to maintain a consistent effort level throughout the race will help optimize his performance.

- Efficient transitions: Anton should work on improving his transition times between exercises. This can be achieved through practicing smooth and quick transitions during training sessions. By minimizing the time spent in the roxzone, Anton can gain an advantage over his competitors.

- Proper nutrition and hydration: Ensuring adequate fueling and hydration before, during, and after the race is crucial for optimal performance. Anton should develop a nutrition and hydration plan that suits his individual needs and provides him with the necessary energy and fluids to sustain his effort throughout the race.

- Mental preparation: Mental toughness plays a significant role in endurance events. Anton should implement strategies such as visualization, positive self-talk, and goal-setting to stay focused and motivated during the race. Developing a strong mental game will help him push through challenging moments and maintain a strong performance.

Overall, Anton Micallef's performance in the 2023 London Hyrox race was commendable. By focusing on improving his running endurance, speed, and strength in specific segments, he can further enhance his performance in future races. Implementing the suggested training strategies, exercises, and race strategies will help Anton reach his full potential and achieve even better results in his age group.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Davis Callum 2023 London 01:22:01
Okstad Erik 2024 Stockholm 01:21:35
Ko Yu Quan 2024 Incheon 01:21:15
Bailey Nick 2023 Melbourne 01:21:28
Rörig Jörn Ole 2022 Hamburg 01:21:25
Prati Matteo 2022 London 01:21:31
Robeerts Levy 2024 Maastricht 01:21:51
Boogerd Yannick 2024 Amsterdam 01:21:08
Cati Samuel 2024 Rotterdam 01:21:49
Forrester Scotty 2024 Washington - North American Championships 01:21:52

Measure Your Performance Against Top Athletes

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