Anastasiou Stas
Performance Analysis
Dive into this athlete’s performance at 2024 London 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
951 similar athletes.
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 951 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 951 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Anastasiou Stas'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 Anastasiou Stas'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 951 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 Anastasiou Stas'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 Anastasiou Stas'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
04:52.
Check the detail of the improvement plan below.
01:43
Potential Improvement
35.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Stas, you crushed it out there at the 2024 London Hyrox! Finishing in the top 13% overall and 90% in your age group is no small feat—give yourself a pat on the back, but maybe not too hard; we don’t want any injuries! Your overall time of 01:46:07 is commendable, especially with a total running time of 00:48:18, which is a solid 3:31 faster than the average. This definitely shows you have a runner's profile, which is great news because it means you’ve got wheels! However, there are some segments where the sleds seemed to weigh a little more than expected—let's tackle that.
Your pacing seemed a bit off in the first running segment, where you were 59 seconds slower than average. This might have set you up for a slower start. Remember, the race is a marathon, not a sprint—unless you're sprinting, then it's a sprint! Overall, you demonstrated a good balance of strength and endurance, but there are definitely areas where you can tighten up your performance.
Segments to Improve:
Now, let’s dig into the segments that left some room for improvement:
- Sled Push (00:04:50): This was 1:15 slower than average. To boost your sled push, work on your leg strength and explosion. Try incorporating heavy squats, sled drags, and box jumps into your routine. Aim for 3-4 sets of 6-8 reps on the squats, focusing on explosive power on the way up. Don’t forget to practice your sled pushes specifically—consider doing 4-5 sets of 20-30 meters, resting adequately between sets.
- Sled Pull (00:07:54): Here you were 1:37 slower than average. This is a strength-centric segment, and improving your back and hamstring strength will help. Add in deadlifts, bent-over rows, and kettlebell swings to your training. Try 3 sets of 8-10 reps for deadlifts with a focus on form. Pulling sleds can be tough, so practice with lighter weights and increase as you get more comfortable.
- Roxzone (00:09:43): A slower transition time means you might be resting too much or taking too long to get into gear. Work on your overall fitness and speed up those transitions. Incorporate quick feet drills, agility ladder work, and practice your transitions during workouts. Set a goal to reduce your transition time by at least 15-20 seconds in your next training session!
- Burpees Broad Jump (00:07:31): Being 21 seconds slower than average here means it’s time to tighten up that technique. Try practicing burpees with a focus on explosiveness—add in some plyometric exercises like tuck jumps to improve your overall power. Aim for 5 sets of 5-10 burpees, focusing on speed and form. Remember, burpees are like a bad relationship; they take effort, but they’re worth it in the end!
- Rowing (00:06:03): You were 48 seconds slower than average here. To improve, work on your rowing technique. Focus on your pull and recovery phases. Incorporate interval rowing sessions into your weekly routine, aiming for 4-5 rounds of 500 meters with 90 seconds rest. Make sure you're pulling with your legs first before your arms—think about it as a dance move, but with less awkwardness!
Race Strategies:
Now that we’ve outlined the segments to improve, let’s talk strategy. For your next race, consider these tips:
- Start conservatively. That first run shouldn’t feel like you’re trying to outrun a bear! A slower start will help you maintain energy for the later segments.
- Focus on transitions. Drill those Roxzone times by practicing how quickly you can switch from one exercise to the next. Make it a game—set a timer and see if you can beat it each time!
- Establish a breathing rhythm during strength segments. This can help maintain your heart rate and keep you from feeling too winded. Just breathe like you're about to blow out birthday candles, but with more intensity!
- Hydrate and fuel properly before the race. Make sure you’re topping off those tanks! Consider a light snack that has carbs and protein a couple of hours before hitting the course.
- Visualize your successful performance. Close your eyes and picture yourself nailing each segment and crossing that finish line with a smile. Positive vibes only!
Conclusion:
Stas, you’ve shown that you have solid potential and a great foundation to build upon. Remember, it’s all about progress over perfection. Keep pushing those limits, and don’t forget to have fun along the way! As they say, “Success is the sum of small efforts, repeated day in and day out.” So, let’s keep grinding! You’ve got this, and I’m here cheering you on all the way from the Rox-Coach corner! 💪💥🏆
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
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.
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