Antwi Nana Owusu Hyrox Result

Dive into this athlete’s performance at 2024 Gdansk 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 538 similar athletes.

Performance Highlights

GBR GBR Flag Men #131029 01:55:10 90th in AG | Top 19.0% 449th | Top 94.9%
+12:38
01:08:45
Run Total
+01:37
08:36
Avg. Lap
+02:58
08:33
Best Lap
-10:36
37:52
Workout Total
-01:19
04:44
Avg. Workout
-02:05
08:38
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 538 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 538 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 538 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 15:45. Check the detail of the improvement plan below.

15:42 Potential Improvement 99.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 15:42 01:08:45 to 53:03 99.7%
Sled Pull 00:03 06:46 to 06:43 0.3%
Ski Erg 00:00 04:14 to 04:14 0.0%
Sled Push 00:00 03:07 to 03:07 0.0%
Burpees Broad Jump 00:00 06:01 to 06:01 0.0%
Rowing 00:00 04:42 to 04:42 0.0%
Farmers Carry 00:00 02:54 to 02:54 0.0%
Sandbag Lunges 00:00 03:53 to 03:53 0.0%
Wall Balls 00:00 06:15 to 06:15 0.0%

Splits Time

Antwi Nana Owusu Perfect Race
Splits Total Average Total
Running 1 04:01 00:00 05:34 -01:33 00:00 +00:00
Ski Erg 04:14 04:01 04:51 -00:37 05:34 -01:33
Running 2 08:33 08:15 06:15 +02:18 10:25 -02:10
Sled Push 03:07 16:48 03:49 -00:42 16:40 +00:08
Running 3 08:56 19:55 06:57 +01:59 20:29 -00:34
Sled Pull 06:46 28:51 06:42 +00:04 27:26 +01:25
Running 4 09:01 35:37 06:56 +02:05 34:08 +01:29
Burpees Broad Jump 06:01 44:38 07:56 -01:55 41:04 +03:34
Running 5 10:14 50:39 07:19 +02:55 49:00 +01:39
Rowing 04:42 01:00:53 05:25 -00:43 56:19 +04:34
Running 6 09:34 01:05:35 07:02 +02:32 01:01:44 +03:51
Farmers Carry 02:54 01:15:09 02:53 +00:01 01:08:46 +06:23
Running 7 09:04 01:18:03 07:04 +02:00 01:11:39 +06:24
Sandbag Lunges 03:53 01:27:07 07:18 -03:25 01:18:43 +08:24
Running 8 09:25 01:31:00 08:52 +00:33 01:26:01 +04:59
Wall Balls 06:15 01:40:25 09:34 -03:19 01:34:53 +05:32
Roxzone 08:38 01:55:10 10:43 -02:05 01:55:10
Based on 538 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Nana Owusu Antwi's performance in the 2024 Gdansk Hyrox race positions him within the top two-thirds of all participants and his age group, indicating a competitive but improvable performance level. His overall time and high percentile ranks in strength-based exercises such as the Ski Erg, Sled Push, Burpees Broad Jump, Rowing, and notably exceptional performance in Sandbag Lunges and Wall Balls suggest a strong strength component. However, a significant area for improvement is identified in his total running time, which is considerably slower than average. This, coupled with the fact that his initial running split was faster than average, suggests that Nana may have started the race too fast, impacting his endurance and pacing for subsequent running segments. His profile leans towards a strength-dominant athlete, with running endurance and pacing as key areas for development.

Segments to Improve:

  • Total Running Time: Nana's running segments consistently lost him time against the average, indicating a need for improved running endurance and pacing strategy. Incorporating interval training with a focus on varied paces, such as 400m repeats at a faster-than-race pace with equal rest periods, can improve VO2 max and pacing awareness. Long, slow runs to increase aerobic base, coupled with tempo runs at a slightly uncomfortable pace, can improve overall running endurance. Additionally, running drills focusing on form, such as high knees and butt kicks, can enhance running efficiency.
  • Sled Pull: Although Nana's performance was close to average, improvement here can contribute to overall time reduction. Incorporating more posterior chain exercises, such as deadlifts, kettlebell swings, and hip thrusters, can improve the strength required for more efficient sled pulls. Practicing the specific sled pull movement with gradually increasing weight can also help adapt the muscles and improve technique and endurance for this segment.
  • Farmers Carry: Being average in this segment suggests room for improvement, particularly in grip strength and core stability. Grip strength can be enhanced through exercises like dead hangs, farmer's walks with heavy dumbbells or kettlebells, and towel or thick rope pull-ups. Core stability exercises, such as planks, side planks, and anti-rotational movements like Pallof presses, will improve the ability to maintain form and speed in the farmer's carry.

Race Strategies:

  • Improved Pacing: Nana should focus on starting the race at a more sustainable pace, conserving energy for consistent performance across all running segments. Using a running watch with real-time pacing information can help maintain the desired pace, especially in the initial stages of the race.
  • Transition Efficiency: Reducing time in the Roxzone indicates a need for smoother transitions between exercises. Practicing quick transitions in training, including setting up equipment for a mock race scenario, can reduce overall time spent between exercises. This also involves enhancing overall fitness to maintain a quicker pace between stations without significant rest.
  • Strength-Running Balance: Given Nana's strength in specific exercises, balancing strength and running training is crucial. Integrating running sessions after strength workouts can simulate race conditions, improving the ability to run effectively even when fatigued from strength segments.

By addressing these identified areas of improvement with targeted training strategies and optimizing race-day strategies, Nana Owusu Antwi can significantly enhance his performance in future Hyrox races, potentially achieving a more balanced profile between strength and running endurance.

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
Aguilera Jaime 2024 Madrid 01:55:26
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Berger Harrison 2022 London 01:55:14
De Jesus Christopher 2024 Chicago Navy Pier 01:55:36
Schuster Stefan 2023 Frankfurt 01:55:14
Droppers Jordy 2023 Maastricht European Championships 01:55:02
Teo Adam 2024 Brisbane 01:55:31
Easton Michael 2024 Perth 01:55:18
Manzanilla Prieto Fernando 2024 Ciudad de Mexico 01:54:59
Bownds Dustin 2023 Dallas 01:54:48

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Poznan 01:43:55
2024 Stockholm 01:29:49
2024 London 01:38:33

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