Williams Anthony Performance Analysis

Dive into this athlete’s performance at 2023 Melbourne 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 264 similar athletes.

Season 23/24 2023 Melbourne (865) HYROX PRO (98) Men (76) Williams Anthony

AUS AUS Flag Men 45-49 #185016 01:37:53 4th in AG | Top 100.0% 73rd | Top 96.1%

Performance Highlights

-01:31
43:56
Run Total
-00:10
05:30
Avg. Lap
-00:38
03:58
Best Lap
+02:02
46:47
Workout Total
+00:15
05:50
Avg. Workout
-00:34
07:14
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 Pro 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 264 athletes with similar finish time in Hyrox Pro 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 264 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Williams 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 Williams 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 264 athletes with similar finish time in Hyrox Pro 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 Williams 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 Pro 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 Williams 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 03:51. Check the detail of the improvement plan below.

01:40 Potential Improvement 43.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:40 07:40 to 06:00 43.3%
Wall Balls 01:39 09:55 to 08:16 42.9%
Burpees Broad Jump 00:30 05:51 to 05:21 13.0%
Farmers Carry 00:02 02:46 to 02:44 0.9%
Ski Erg 00:00 04:08 to 04:08 0.0%
Sled Push 00:00 04:13 to 04:13 0.0%
Sled Pull 00:00 07:37 to 07:37 0.0%
Rowing 00:00 04:37 to 04:37 0.0%
Run Total 00:00 43:56 to 43:56 0.0%

Splits Time

Williams Anthony Perfect Race
Splits Total Average Total
Running 1 03:58 00:00 04:36 -00:38 00:00 +00:00
Ski Erg 04:08 03:58 04:23 -00:15 04:36 -00:38
Running 2 04:27 08:06 05:04 -00:37 08:59 -00:53
Sled Push 04:13 12:33 04:32 -00:19 14:03 -01:30
Running 3 08:13 16:46 05:45 +02:28 18:35 -01:49
Sled Pull 07:37 24:59 08:04 -00:27 24:20 +00:39
Running 4 05:05 32:36 05:45 -00:40 32:24 +00:12
Burpees Broad Jump 05:51 37:41 05:24 +00:27 38:09 -00:28
Running 5 05:03 43:32 05:53 -00:50 43:33 -00:01
Rowing 04:37 48:35 04:50 -00:13 49:26 -00:51
Running 6 05:09 53:12 05:43 -00:34 54:16 -01:04
Farmers Carry 02:46 58:21 02:43 +00:03 59:59 -01:38
Running 7 05:00 01:01:07 05:46 -00:46 01:02:42 -01:35
Sandbag Lunges 07:40 01:06:07 06:17 +01:23 01:08:28 -02:21
Running 8 07:05 01:13:47 06:48 +00:17 01:14:45 -00:58
Wall Balls 09:55 01:20:52 08:32 +01:23 01:21:33 -00:41
Roxzone 07:14 01:37:53 07:48 -00:34 01:37:53
Based on 264 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Anthony Williams had a strong performance in the HYROX race in Melbourne, finishing with an overall time of 01:37:53. He achieved an overall rank of 73, placing in the top 74% of 98 athletes. In his age group (45-49), he placed 4th, which is in the top 66% of 6 athletes.

His total running time of 00:43:56 was impressive, as he finished 02:06 faster than the average for his finish time. This indicates that Anthony has a strong running profile and should continue to focus on improving his running performance. His best running lap was completed in 00:03:58.

Segments to Improve


Based on the splits analysis, there are several segments where Anthony lost time compared to the average for his finish time. These segments include Running 3, Wall Balls, Sandbag Lunges, Sled Pull, Sled Push, and Farmers Carry.

To improve performance in Running 3, Anthony should focus on improving his endurance and pacing strategies. Incorporating interval training, such as tempo runs and long-distance runs, will help him build the necessary endurance to maintain a consistent pace throughout the race.

For Wall Balls, Anthony should work on improving his technique and efficiency. He should focus on maintaining proper form, engaging his core, and utilizing his legs to generate power. Additionally, practicing wall ball exercises, such as wall sit-ups and medicine ball thrusters, will help him build strength and improve his performance in this segment.

In the Sandbag Lunges segment, Anthony should concentrate on improving his strength and stability. Incorporating exercises like lunges, squats, and deadlifts into his training routine will help him build the necessary lower body strength and stability to excel in this segment.

To improve performance in the Sled Pull segment, Anthony should focus on enhancing his upper body strength and technique. Incorporating exercises like sled pulls, rows, and pull-ups into his training routine will help him build the necessary strength and improve his technique for this segment.

Similarly, for the Sled Push segment, Anthony should work on improving his upper body strength and explosiveness. Exercises like push-ups, bench press, and sled pushes will help him build the necessary strength and power to excel in this segment.

Lastly, in the Farmers Carry segment, Anthony should focus on improving his grip strength and overall endurance. Incorporating exercises such as farmer's walks, dead hangs, and kettlebell swings will help him build the necessary grip strength and endurance for this segment.

Strategies


To improve performance during the race, Anthony should consider implementing the following strategies:

1. Pacing:
Anthony should focus on maintaining a consistent pace throughout the race to avoid burnout. It is important to start at a sustainable pace and gradually increase speed if possible.

2. Transitions:
Anthony should aim to minimize time spent in the roxzone between exercise zones. Improving overall fitness and practicing efficient transition techniques will help him reduce transition time and maximize performance.

3. Hydration and Nutrition:
Proper hydration and nutrition are key factors in maintaining energy levels and performance during a race. Anthony should ensure he is properly fueling his body before, during, and after the race.

4. Mental Preparation:
Mental preparation is crucial in endurance events. Anthony should practice visualization techniques, positive self-talk, and develop a race-day strategy to stay focused and motivated throughout the race.

By implementing these strategies and focusing on specific areas of improvement, Anthony can enhance his performance in future HYROX races.

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 Pro Men
Similar Athletes
Garcia Nick 2022 Dallas 01:37:25
Tiggemann Jonathan 2024 Berlin 01:37:25
Shelley Reed 2024 Dallas 01:38:15
Perk Vincent 2023 Rotterdam 01:37:46
Morales Luis 2024 Ciudad de Mexico 01:37:46
Kos Robert 2024 Copenhagen 01:37:36
Starsetzki Daniel 2020 Karlsruhe 01:37:23
Zacharias John 2022 Chicago 01:38:19
Rizzi Daniele 2024 Milan 01:37:55
Rossini Guy Curtis 2024 Milan 01:38:13

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Melbourne 01:21:39
2024 Perth 01:26:47

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