Season 23/24 2024 Manchester (2151) HYROX (1910) Men (1300) Heatley Antoni

Heatley Antoni Hyrox Result

Dive into this athlete’s performance at 2024 Manchester 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 731 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #132015 01:51:07 246th in AG | Top 92.8% 1189th | Top 91.5%
-04:22
49:51
Run Total
-00:31
06:13
Avg. Lap
-00:23
05:12
Best Lap
+04:49
51:45
Workout Total
+00:36
06:28
Avg. Workout
-00:41
09:31
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 731 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 731 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Heatley Antoni'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 Heatley Antoni'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 731 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 Heatley Antoni'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 Heatley Antoni'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 05:48. Check the detail of the improvement plan below.

02:14 Potential Improvement 38.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:14 09:42 to 07:28 38.5%
Wall Balls 01:19 10:23 to 09:04 22.7%
Sled Push 00:52 04:42 to 03:50 14.9%
Sandbag Lunges 00:45 07:37 to 06:52 12.9%
Sled Pull 00:31 07:04 to 06:33 8.9%
Rowing 00:07 05:27 to 05:20 2.0%
Ski Erg 00:00 04:28 to 04:28 0.0%
Farmers Carry 00:00 02:22 to 02:22 0.0%
Run Total 00:00 49:51 to 49:51 0.0%

Splits Time

Heatley Antoni Perfect Race
Splits Total Average Total
Running 1 05:12 00:00 05:24 -00:12 00:00 +00:00
Ski Erg 04:28 05:12 04:47 -00:19 05:24 -00:12
Running 2 05:43 09:40 06:02 -00:19 10:11 -00:31
Sled Push 04:42 15:23 03:42 +01:00 16:13 -00:50
Running 3 06:19 20:05 06:45 -00:26 19:55 +00:10
Sled Pull 07:04 26:24 06:32 +00:32 26:40 -00:16
Running 4 06:16 33:28 06:43 -00:27 33:12 +00:16
Burpees Broad Jump 09:42 39:44 07:35 +02:07 39:55 -00:11
Running 5 06:25 49:26 07:03 -00:38 47:30 +01:56
Rowing 05:27 55:51 05:22 +00:05 54:33 +01:18
Running 6 06:27 01:01:18 06:49 -00:22 59:55 +01:23
Farmers Carry 02:22 01:07:45 02:46 -00:24 01:06:44 +01:01
Running 7 06:07 01:10:07 06:50 -00:43 01:09:30 +00:37
Sandbag Lunges 07:37 01:16:14 06:59 +00:38 01:16:20 -00:06
Running 8 07:22 01:23:51 08:23 -01:01 01:23:19 +00:32
Wall Balls 10:23 01:31:13 09:13 +01:10 01:31:42 -00:29
Roxzone 09:31 01:51:07 10:12 -00:41 01:51:07
Based on 731 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Antoni Heatley's performance in the 2024 Manchester Hyrox race positions him within the top 62% of athletes both overall and in his age group, demonstrating a respectable level of fitness and competitiveness. His total running time was 02:33 faster than average, indicating a strong running profile. However, his performance in strength-focused segments such as the Burpees Broad Jump, Wall Balls, Sandbag Lunges, Sled Push, and Sled Pull suggests that while Antoni excels in endurance running, there is significant room for improvement in his strength and power output. Notably, his pacing appeared to be well-managed, as evidenced by consistently faster running splits compared to the average, except for the first run where he was slightly slower, suggesting a cautious start. Overall, Antoni presents as a hybrid athlete with a leaning towards running, necessitating a balanced focus on enhancing strength aspects to improve his race standings.

Segments to Improve:

  • Burpees Broad Jump: Antoni lost a significant amount of time in this segment. To improve, focus on plyometric exercises such as box jumps, squat jumps, and broad jumps to enhance explosive power. Incorporating burpee variations into workouts can also help improve efficiency and endurance in this exercise. Practicing burpees with a focus on minimizing ground contact time will enhance speed and performance in this segment.
  • Wall Balls: To address the time lost here, Antoni should work on upper body strength and squat endurance. Wall ball-specific drills, including thrusters with a medicine ball and targeted shoulder press exercises, will build the necessary strength. Also, integrating high-rep wall ball sets into metabolic conditioning workouts will improve both his strength endurance and technique under fatigue.
  • Sandbag Lunges: This segment requires lower body strength and stability. Training should include weighted lunges, step-ups, and squats to build leg strength. Sandbag-specific workouts focusing on carrying and movement under load will also be beneficial. Balance and core stability exercises will further aid in improving performance in this challenging segment.
  • Sled Push & Pull: These segments demand both lower and upper body power. Strength training should emphasize compound movements like deadlifts, squats, and leg presses for lower body strength. For upper body, focus on rows and pull exercises to enhance pulling power. Push and pull sled drills, varying the weight and speed, will directly translate to improved performance in these segments.

Race Strategies:

  • Start Strategy: Given Antoni's cautious start in the first running segment, adopting a slightly more aggressive start could benefit overall time, provided it's balanced to avoid early fatigue. Practicing race pace runs and learning to gauge effort can help fine-tune this strategy.
  • Strength Training Integration: Incorporating strength training sessions focused on the identified weak segments throughout the training week will ensure these areas are targeted. Prioritizing recovery for these sessions is crucial to maintain overall training balance.
  • Transitions (Roxzone): Although Antoni managed a faster than average Roxzone time, further reducing transition times can contribute to a better overall rank. Practicing quick transitions between running and strength exercises in training can help minimize rest and improve efficiency. Setting up mock Hyrox courses or doing circuit training with minimal rest between exercises can simulate race conditions.
  • Endurance and Strength Balance: Given Antoni's proficiency in running, maintaining this strength while improving on the weaker strength segments will require a balanced approach in training. Incorporating one to two strength-focused training days along with endurance running sessions can ensure a well-rounded performance improvement.

By focusing on these areas of improvement and integrating the suggested exercises and strategies into his training, Antoni Heatley can expect to see significant gains in his future Hyrox race performances.

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
Rice Michael 2024 Amsterdam 01:51:00
Postic Maurice 2023 Stuttgart 01:51:17
Houssos Nick 2024 Melbourne 01:51:37
Barkow Jens 2023 München 01:51:03
Poch Froilan 2024 Singapore 01:50:58
O Brien Declan 2024 Madrid 01:51:25
Rey Curro 2024 Madrid 01:50:54
Ubam Othniel 2023 Barcelona 01:51:11
Livera Marco 2024 Frankfurt 01:50:46
Guedes Alberto 2023 Barcelona 01:50:43

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 London 01:55:56
2024 Birmingham 01:57:14

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