Dive into this athlete’s performance at 2021 New York 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 331 similar athletes.
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.
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.
This section showcases the entire Bowring Antonia'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 Bowring Antonia's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Bowring Antonia'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.
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 Bowring Antonia'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 20:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 07:26 | 14:31 to 07:05 | 36.7% |
| Sled Push | 06:19 | 09:49 to 03:30 | 31.2% |
| Run Total | 05:37 | 01:01:01 to 55:24 | 27.7% |
| Sled Pull | 00:45 | 08:12 to 07:27 | 3.7% |
| Rowing | 00:08 | 06:03 to 05:55 | 0.7% |
| Ski Erg | 00:00 | 05:28 to 05:28 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:38 to 05:38 | 0.0% |
| Farmers Carry | 00:00 | 02:26 to 02:26 | 0.0% |
| Sandbag Lunges | 00:00 | 05:05 to 05:05 | 0.0% |
| Bowring Antonia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:12 | 00:00 | 06:01 -01:49 | 00:00 +00:00 |
| Ski Erg | 05:28 | 04:12 | 05:31 -00:03 | 06:01 -01:49 |
| Running 2 | 04:38 | 09:40 | 06:38 -02:00 | 11:32 -01:52 |
| Sled Push | 09:49 | 14:18 | 03:30 +06:19 | 18:10 -03:52 |
| Running 3 | 06:38 | 24:07 | 07:07 -00:29 | 21:40 +02:27 |
| Sled Pull | 08:12 | 30:45 | 07:36 +00:36 | 28:47 +01:58 |
| Running 4 | 06:50 | 38:57 | 07:08 -00:18 | 36:23 +02:34 |
| Burpees Broad Jump | 05:38 | 45:47 | 08:56 -03:18 | 43:31 +02:16 |
| Running 5 | 07:03 | 51:25 | 07:29 -00:26 | 52:27 -01:02 |
| Rowing | 06:03 | 58:28 | 05:55 +00:08 | 59:56 -01:28 |
| Running 6 | 07:01 | 01:04:31 | 07:17 -00:16 | 01:05:51 -01:20 |
| Farmers Carry | 02:26 | 01:11:32 | 02:44 -00:18 | 01:13:08 -01:36 |
| Running 7 | 07:09 | 01:13:58 | 07:21 -00:12 | 01:15:52 -01:54 |
| Sandbag Lunges | 05:05 | 01:21:07 | 06:41 -01:36 | 01:23:13 -02:06 |
| Running 8 | 07:33 | 01:26:12 | 08:14 -00:41 | 01:29:54 -03:42 |
| Wall Balls | 14:31 | 01:33:45 | 07:16 +07:15 | 01:38:08 -04:23 |
| Roxzone | 06:51 | 01:55:01 | 09:37 -02:46 | 01:55:01 |
Antonia's best running lap was 00:04:12, indicating that she had the ability to maintain a strong pace during certain segments of the race.
To address these areas of improvement, Antonia should focus on specific training strategies and techniques:
1. Wall Balls: Antonia was 07:41 slower than the average in this segment. To improve her performance, she should focus on strengthening her legs and upper body. Exercises such as squats, lunges, and shoulder presses can help improve her overall strength and endurance. Additionally, practicing wall ball shots with proper form and technique will be beneficial.
2. Sled Push: Antonia was 05:50 slower than the average in this segment. To enhance her performance, she should work on her overall fitness and specifically focus on improving her pushing power and speed. Incorporating exercises such as sled pushes, prowler pushes, and leg presses into her training routine will help build the necessary strength and power for this segment.
3. Run Total: Antonia's total running time was 05:20 slower than the average. To improve her running performance, she should focus on building her cardiovascular endurance and speed. Incorporating interval training, tempo runs, and hill repeats into her training routine will help improve her overall running performance. Additionally, working on her running technique and form can also contribute to better efficiency and speed.
4. Rowing: Antonia was 00:12 slower than the average in this segment. To improve her rowing performance, she should focus on building her upper body strength and improving her rowing technique. Incorporating exercises such as rows, pull-ups, and lat pulldowns into her training routine will help strengthen the necessary muscles for rowing. Additionally, practicing proper rowing technique and focusing on maintaining a consistent and efficient stroke will contribute to better performance.
By implementing these strategies and focusing on the specific areas of improvement mentioned above, Antonia can enhance her performance in future Hyrox races. It is important to tailor the training strategies and techniques to her age group (55-59) and consider her strengths and weaknesses as highlighted in the splits analysis.
| Similar Athletes | |||
|---|---|---|---|
| Pagden Louise | 2024 Singapore National Stadium | 01:54:43 | |
| Fernández Fernandez Ana Soraya | 2024 Madrid | 01:55:10 | |
| Wordingham Sara | 2024 Katowice | 01:54:36 | |
| Werner Isabelle | 2024 Marseille | 01:54:43 | |
| Vachon Kim | 2023 Chicago - North American Open Championship | 01:54:34 | |
| Lesi Caterina | 2024 Rimini | 01:54:37 | |
| Solomon Jennifer | 2022 Birmingham | 01:54:46 | |
| Berger Nadia | 2024 Milan | 01:54:32 | |
| Costello Bethany | 2023 Birmingham | 01:54:32 | |
| Khalil Yuliana | 2024 Melbourne | 01:55:15 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 New York | 01:47:26 | |
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
