Antwi Nana Owusu Hyrox Result

Dive into this athlete’s performance at 2024 Poznan 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 #112013 01:43:55 145th in AG | Top 86.3% 662nd | Top 85.5%
+04:36
55:26
Run Total
+00:36
06:56
Avg. Lap
+00:21
05:34
Best Lap
-02:08
41:46
Workout Total
-00:16
05:13
Avg. Workout
-02:26
06:49
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 Antwi Nana Owusu'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 Antwi Nana Owusu'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 Antwi Nana Owusu'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 Antwi Nana Owusu'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 08:07. Check the detail of the improvement plan below.

06:01 Potential Improvement 74.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:01 55:26 to 49:25 74.1%
Wall Balls 01:28 09:44 to 08:16 18.1%
Burpees Broad Jump 00:38 07:29 to 06:51 7.8%
Ski Erg 00:00 04:17 to 04:17 0.0%
Sled Push 00:00 02:38 to 02:38 0.0%
Sled Pull 00:00 04:29 to 04:29 0.0%
Rowing 00:00 04:56 to 04:56 0.0%
Farmers Carry 00:00 02:30 to 02:30 0.0%
Sandbag Lunges 00:00 05:43 to 05:43 0.0%

Splits Time

Antwi Nana Owusu Perfect Race
Splits Total Average Total
Running 1 05:42 00:00 05:15 +00:27 00:00 +00:00
Ski Erg 04:17 05:42 04:42 -00:25 05:15 +00:27
Running 2 07:18 09:59 05:46 +01:32 09:57 +00:02
Sled Push 02:38 17:17 03:29 -00:51 15:43 +01:34
Running 3 07:40 19:55 06:22 +01:18 19:12 +00:43
Sled Pull 04:29 27:35 06:03 -01:34 25:34 +02:01
Running 4 08:19 32:04 06:20 +01:59 31:37 +00:27
Burpees Broad Jump 07:29 40:23 06:56 +00:33 37:57 +02:26
Running 5 06:05 47:52 06:37 -00:32 44:53 +02:59
Rowing 04:56 53:57 05:13 -00:17 51:30 +02:27
Running 6 08:10 58:53 06:25 +01:45 56:43 +02:10
Farmers Carry 02:30 01:07:03 02:35 -00:05 01:03:08 +03:55
Running 7 05:34 01:09:33 06:24 -00:50 01:05:43 +03:50
Sandbag Lunges 05:43 01:15:07 06:29 -00:46 01:12:07 +03:00
Running 8 06:41 01:20:50 07:37 -00:56 01:18:36 +02:14
Wall Balls 09:44 01:27:31 08:27 +01:17 01:26:13 +01:18
Roxzone 06:49 01:43:55 09:15 -02:26 01:43:55
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Nana Owusu Antwi performed admirably in the Poznan 2024 HYROX race. His overall rank placed him in the top 85% of all participants, which is commendable. His total running time, however, was 04:24 slower than the average, which suggests that his running speed could be improved. In contrast, his strength exercises, particularly the Ski Erg, Sled Push, and Sled Pull, were all significantly faster than average. This suggests that Nana has a strength-oriented profile and could benefit from a more balanced training approach that incorporates more running workouts. The pacing in the initial running segments indicates that he may have started too slow compared to the average, which might have affected his overall running time.

Segments to Improve:

  • Running: As his total running time was slower than the average, Nana should focus on improving his running speed and endurance. Incorporating regular interval training such as fartlek, hill repeats, and tempo runs can enhance both speed and endurance. Emphasizing proper running form can also aid in improving running efficiency, which can, in turn, lead to faster running times.
  • Wall Balls: This segment was 01:21 slower than average, indicating a potential area for improvement. Nana could benefit from incorporating strength training exercises, particularly squats and overhead presses, that specifically target the muscles used in Wall Balls. Practicing the Wall Ball exercise itself with a focus on proper form can also lead to improvements.
  • Burpees Broad Jump: Nana's performance in this segment was 00:38 slower than average. Incorporating plyometric exercises such as box jumps and power skips into his training routine can help improve his explosive power, which is crucial for the Burpees Broad Jump. Regular practice of the Burpees Broad Jump with a focus on maintaining a fast, steady rhythm can also lead to improvements.

Race Strategies:

To leverage his strengths and compensate for his weaknesses, Nana could adopt the following race strategies:

  • Pacing: Nana could benefit from starting the race at a faster pace. This does not mean sprinting from the start but rather running at a comfortably fast pace that can be sustained over the course of the race.
  • Transition Time: Even though Nana's Roxzone time was faster than average, improving transition times can lead to overall time savings. Practicing efficient transitions during training can help achieve this.
  • Strength Segments: Given Nana's strength-oriented profile, it would be beneficial for him to push hard during the strength segments to make up for the time lost in the running segments.

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
Walsh Kieran 2024 Dublin 01:44:05
Florrimell Shaun 2024 Melbourne 01:43:32
Felix Schiller 2024 Vienna - European Championship 01:43:38
Mohrdiek Eike 2023 Hamburg 01:43:29
Negrete Gonzalez De La Vega Pedro Salvador 2024 Mexico City 01:43:30
Young Colin 2024 Stuttgart 01:44:15
Davies Jon 2024 Hong Kong 01:44:04
Diesveld Mark 2024 Rotterdam 01:44:00
Gallagher Adam 2022 Birmingham 01:44:12
Watson Stephen 2022 Manchester 01:44:17

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Gdansk 01:55:10
2024 Stockholm 01:29:49
2024 London 01:38:33

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