Season 24/25 2024 Dallas (1844) HYROX (1540) Men (927) Ndunda Anthony

Ndunda Anthony Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

USA USA Flag Men 30-34 #93001 01:33:06 119th in AG | Top 61.0% 494th | Top 53.3%
+00:23
46:19
Run Total
+00:03
05:47
Avg. Lap
+00:35
05:26
Best Lap
-01:12
38:14
Workout Total
-00:09
04:46
Avg. Workout
+00:49
08:37
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 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.

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 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.

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 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 03:28. Check the detail of the improvement plan below.

01:28 Potential Improvement 42.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:28 46:19 to 44:51 42.3%
Sled Pull 00:52 06:04 to 05:12 25.0%
Ski Erg 00:36 05:08 to 04:32 17.3%
Burpees Broad Jump 00:30 06:15 to 05:45 14.4%
Farmers Carry 00:02 02:18 to 02:16 1.0%
Sled Push 00:00 02:55 to 02:55 0.0%
Rowing 00:00 04:53 to 04:53 0.0%
Sandbag Lunges 00:00 05:00 to 05:00 0.0%
Wall Balls 00:00 05:41 to 05:41 0.0%

Splits Time

Ndunda Anthony Perfect Race
Splits Total Average Total
Running 1 05:42 00:00 04:50 +00:52 00:00 +00:00
Ski Erg 05:08 05:42 04:33 +00:35 04:50 +00:52
Running 2 05:26 10:50 05:19 +00:07 09:23 +01:27
Sled Push 02:55 16:16 03:09 -00:14 14:42 +01:34
Running 3 05:40 19:11 05:46 -00:06 17:51 +01:20
Sled Pull 06:04 24:51 05:26 +00:38 23:37 +01:14
Running 4 05:53 30:55 05:47 +00:06 29:03 +01:52
Burpees Broad Jump 06:15 36:48 06:01 +00:14 34:50 +01:58
Running 5 06:05 43:03 05:58 +00:07 40:51 +02:12
Rowing 04:53 49:08 04:58 -00:05 46:49 +02:19
Running 6 05:45 54:01 05:49 -00:04 51:47 +02:14
Farmers Carry 02:18 59:46 02:21 -00:03 57:36 +02:10
Running 7 05:46 01:02:04 05:48 -00:02 59:57 +02:07
Sandbag Lunges 05:00 01:07:50 05:39 -00:39 01:05:45 +02:05
Running 8 06:05 01:12:50 06:35 -00:30 01:11:24 +01:26
Wall Balls 05:41 01:18:55 07:19 -01:38 01:17:59 +00:56
Roxzone 08:37 01:33:06 07:48 +00:49 01:33:06
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Anthony! First off, big shoutout for finishing in the top 17% of over 2850 athletes—now that’s what I call a solid performance! With an overall time of 01:33:06, you’ve shown some serious grit out there. Your strengths really shined through, especially in the Sled Push and the Wall Balls where you were ahead of the average. But hey, every athlete has their kryptonite, and you’ve got a few segments that could use a little more love and attention.

Based on your total running time of 00:46:22, which is about 18 seconds slower than average, it looks like you might lean a bit more towards the strength side of the Hyrox spectrum. Your pacing in the first running segment showed you started a tad slower than average, but you picked it up in Running 2. Just remember, it’s all about that balance—run strong, but don’t forget to save some energy for those heavy lifts! 💪

Segments to Improve:

Now, let’s dive into the segments where you can really amp up your performance:

  • Sled Pull (00:06:04) - This segment was 39 seconds slower than average, and it’s a biggie. Focus on improving your pulling strength and technique. Work on the following:
    • Sled Pull Drills: Incorporate sled pulls into your weekly routine. Start with lighter weights and focus on maintaining a strong posture—keep your core tight and your shoulders back.
    • Resistance Band Rows: These will help build the upper back strength necessary for powerful pulls. Aim for 3 sets of 10-15 reps.
    • Farmer's Walks: They’re not just for carrying groceries! Use heavy kettlebells or dumbbells to improve grip strength and core stability.
  • Burpees Broad Jump (00:06:15) - You were 15 seconds slower than average here. Burpees can be a killer, but they’re also a great full-body workout. To improve:
    • Burpee Technique Practice: Focus on your form. Instead of rushing through them, slow down and ensure every rep is clean. Aim for 3-4 sets of 8-10 reps, focusing on explosive jumps.
    • Alternating Broad Jumps: Stand with feet shoulder-width apart, jump forward, and land softly. This will help improve your horizontal power.
  • Ski Erg (00:05:08) - Although you’re in the 97th percentile, there’s still room to shave off some time. Consider:
    • Interval Training: Incorporate short, high-intensity intervals on the Ski Erg. Try 30 seconds of max effort followed by 30 seconds of rest.
    • Technique Work: Focus on your pull technique. Ensure you’re using your legs as well as your arms to power through.
  • Roxzone (00:08:30) - Taking 47 seconds longer than average means you might want to work on those transition times. Here’s how:
    • Transition Drills: Set up a mini-Hyrox course in training and practice moving quickly between stations. Time yourself and work on breaking your current best!
    • Cardio Conditioning: Improve overall fitness through HIIT workouts. This will help you recover faster during transitions.
Race Strategies:

During the race, remember to pace yourself wisely. Start strong but don’t blow it all in the early rounds. Keep an eye on your heart rate and don’t let the adrenaline push you too fast too soon. Here are some tactics to consider:

  • Set Mini-Goals: Focus on one segment at a time. Break down the race into manageable pieces, and don’t get overwhelmed by the total distance and workouts.
  • Stay Hydrated: This is often overlooked! Keep water or an electrolyte drink handy during transitions.
  • Visualize Success: Before the race, visualize yourself conquering each segment. Mental preparation is just as crucial as physical training.
Conclusion:

Overall, Anthony, you’ve got the heart and determination to keep pushing your limits. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep refining those segments, and you’ll see your times drop faster than a sled in a downhill race! 🏆

Let’s build on this momentum—every workout is a chance to improve. With a bit of extra focus on those weaker areas and continuing to harness your strengths, you’ll be crushing your next Hyrox race in no time. Keep that fire burning, and remember, we’re in this together! The Rox-Coach is always here to help you level up! 💥

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
Schneider Stephan 2020 Hannover 01:33:03
Mackinnon Ant 2024 Melbourne 01:33:21
Bauer Benjamin 2018 Hamburg 01:33:33
Nugent Rob 2022 London 01:32:47
Laffan John 2023 Dublin 01:32:39
Johnson Mario 2021 Dallas 01:33:00
Passmore Will 2024 London 01:32:56
Schauer Peter 2023 München 01:33:18
Matson Andy 2024 Bilbao 01:33:35
Duranti Emiliano 2023 Milan 01:33:12

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Dallas 01:34:40
2023 Dallas 01:39:40
2023 Dallas 01:36:24

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download