Dive into this athlete’s performance at 2023 Hong Kong 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 Anstey Josh's 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 Anstey Josh 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 Anstey Josh’s 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 Anstey Josh'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 03:29. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:10 | 05:27 to 04:17 | 33.5% |
| Sled Pull | 00:34 | 03:55 to 03:21 | 16.3% |
| Burpees Broad Jump | 00:32 | 03:48 to 03:16 | 15.3% |
| Sled Push | 00:24 | 02:18 to 01:54 | 11.5% |
| Run Total | 00:19 | 34:04 to 33:45 | 9.1% |
| Farmers Carry | 00:15 | 01:47 to 01:32 | 7.2% |
| Ski Erg | 00:08 | 04:08 to 04:00 | 3.8% |
| Rowing | 00:06 | 04:23 to 04:17 | 2.9% |
| Sandbag Lunges | 00:01 | 03:30 to 03:29 | 0.5% |
| Anstey Josh | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:10 | 00:00 | 03:53 -00:43 | 00:00 +00:00 |
| Ski Erg | 04:08 | 03:10 | 04:09 -00:01 | 03:53 -00:43 |
| Running 2 | 04:15 | 07:18 | 04:08 +00:07 | 08:02 -00:44 |
| Sled Push | 02:18 | 11:33 | 02:23 -00:05 | 12:10 -00:37 |
| Running 3 | 04:40 | 13:51 | 04:24 +00:16 | 14:33 -00:42 |
| Sled Pull | 03:55 | 18:31 | 03:49 +00:06 | 18:57 -00:26 |
| Running 4 | 04:22 | 22:26 | 04:24 -00:02 | 22:46 -00:20 |
| Burpees Broad Jump | 03:48 | 26:48 | 03:48 +00:00 | 27:10 -00:22 |
| Running 5 | 04:17 | 30:36 | 04:30 -00:13 | 30:58 -00:22 |
| Rowing | 04:23 | 34:53 | 04:25 -00:02 | 35:28 -00:35 |
| Running 6 | 04:15 | 39:16 | 04:26 -00:11 | 39:53 -00:37 |
| Farmers Carry | 01:47 | 43:31 | 01:46 +00:01 | 44:19 -00:48 |
| Running 7 | 04:33 | 45:18 | 04:25 +00:08 | 46:05 -00:47 |
| Sandbag Lunges | 03:30 | 49:51 | 03:53 -00:23 | 50:30 -00:39 |
| Running 8 | 04:36 | 53:21 | 04:42 -00:06 | 54:23 -01:02 |
| Wall Balls | 05:27 | 57:57 | 04:52 +00:35 | 59:05 -01:08 |
| Roxzone | 05:29 | 01:08:44 | 04:47 +00:42 | 01:08:44 |
- Strength Training: Since Josh showed strength in the running segments, he should continue to prioritize his running training. However, he should also incorporate strength training exercises that target the muscles used in the non-running segments of the race. This will help ensure overall balance and prevent any weaknesses in the strength-based exercises.
- Transition Practice: To improve his Roxzone time, Josh should dedicate specific training sessions to practice quick transitions between exercises. Setting up a mock race environment and timing his transitions can help identify areas where he can improve and develop strategies to minimize time spent in the Roxzone.
- Mental Preparation: In addition to physical training, Josh should also focus on mental preparation for the race. Visualizing the race, setting goals, and developing a positive mindset can greatly contribute to his overall performance. Incorporating mindfulness techniques and visualization exercises into his training routine can help enhance his mental focus and resilience during the race.
Overall, Josh Anstey had a strong performance in the HYROX race, but there are specific areas where he can improve to further enhance his performance. By implementing the suggested training strategies and techniques, he can work towards improving his Roxzone time, as well as his performance in the Wall Balls, Burpees Broad Jump, and Running 3 segments. With continued dedication and focused training, Josh has the potential to achieve even greater success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Simpkins Matthew | 2023 München | 01:09:10 | |
| Pomar Pons Joan | 2023 Barcelona | 01:08:51 | |
| Benoit Sasso | 2024 Marseille | 01:08:53 | |
| Fernandez Ruiz Antonio | 2024 Vienna - European Championship | 01:08:51 | |
| Ryan Lee | 2024 Birmingham | 01:09:08 | |
| Wandl Philipp | 2024 Frankfurt | 01:08:22 | |
| Plampton Matthew | 2022 London | 01:09:10 | |
| Syme Patrick | 2022 Birmingham | 01:08:37 | |
| Runge Jan | 2022 Hamburg | 01:08:25 | |
| Wallace Liam | 2024 Glasgow | 01:08:15 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Singapore | 01:11:52 | |
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